anime revenge arc
get yolked
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 5–10 reps | @9.5 |
| 2 | Lat Pulldown | 3 | 8–12 reps | @9.5 |
| 3 | Chest Supported Ez Row | 3 | 6–12 reps | — |
| 4 | Rear Delt Fly (Machine) | 3 | 8–12 reps | — |
| 5 | Pec Fly (Dumbbell) | 4 | 8–12 reps | — |
| 6 | Pullover (EZ Bar) | 3 | 8–12 reps | — |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 8–12 reps | — |
| 8 | Wrist Curls | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 5–10 reps |
| 2 | Shrug (Dumbbell) | 3 | 12–15 reps |
| 3 | Back Extension (Weighted) | 3 | 8–12 reps |
| 4 | Seated Calf Raise | 3 | 12–15 reps |
| 5 | Leg Extension | 3 | 12–15 reps |
| 6 | Cable Crunch | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Close Grip) | 4 | 5–10 reps |
| 2 | Preacher Curl (EZ Bar) | 4 | 5–10 reps |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 4 | Y Raise | 4 | 12–15 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| 6 | Bayesian Curl | 2 | 8–12 reps |
| 7 | Wrist Curls | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 8–12 reps |
| 2 | High Row | 3 | 8–12 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 4 | Incline Chest Press (Machine) | 3 | 8–12 reps |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 10–15 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | AMRAP |
| 7 | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Good Morning | 3 | 5–10 reps |
| 2 | Seated Calf Raise | 2 | 12–15 reps |
| 3 | Leg Press | 3 | 15–20 reps |
| 4 | Hip Abductor (Machine) | 3 | 8–12 reps |
| 5 | Seated Hamstring Curl | 3 | 8–12 reps |
| 6 | Sit Up | 3 | 10–15 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, anime revenge arc is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
anime revenge arc is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
anime revenge arc is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
