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Arthur's Program April 2025

by Seth Gaffar
1 athletes joined

Program Description

general strength training

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 16, 2025 11:37
  • Last Edited
    Jun 18, 2025 11:47

Summary

Unlock your strength potential with Arthur's Program, a focused 12-week regimen designed for dedicated lifters. Committing just two days a week, you'll engage in a dynamic mix of barbell and bodyweight exercises, including front squats, deadlifts, and bench presses, all structured to build muscle and enhance functional strength. Each workout features supersets that maximize efficiency and intensity, pushing you to achieve your fitness goals. Get ready to transform your physique and elevate your performance!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bootstrapper Squats
2
1 mins
-
1B
Scapular Push Up
2
10 reps
-
1C
Front Plank Reaches
2
10 reps
-
2
Front Squat (Barbell)
3
4-6 reps
-
3A
Single Arm Row (Dumbbell)
3
12-20 reps
-
3B
Push Up
3
AMRAP
-
3C
Back Extension (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5 reps
-
1B
Good Morning (Bodyweight)
2
12 reps
-
1C
World's Greatest Stretch
2
1 mins
-
2
Deadlift (Barbell)
3
3-5 reps
-
3A
Seated Row (Machine)
3
10-12 reps
-
3B
Push Up
3
AMRAP
-
3C
Side Plank Raises
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
16 reps
-
1B
Band Pull Apart
2
15-20 reps
-
2
Bench Press (Barbell)
3
5-8 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Lat Pulldown
3
10-12 reps
-
3C
Hollow Hold
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Banded Straight Arm Push Down
2
12 reps
-
1B
Overhead Band Press
2
10 reps
-
1C
Kettlebell Halo
2
10 reps
-
2
Military Press (Barbell)
3
5-8 reps
-
3A
Kettlebell Swing
3
15-25 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
3C
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bootstrapper Squats
2 Sets
1 mins
-
1B
Scapular Push Up
2 Sets
10 Reps
-
1C
Front Plank Reaches
2 Sets
10 Reps
-
2
Front Squat (Barbell)
3 Sets
4-6 Reps
-
3A
Single Arm Row (Dumbbell)
3 Sets
12-20 Reps
-
3B
Push Up
3 Sets
AMRAP
-
3C
Back Extension (Weighted)
3 Sets
10-15 Reps
-
Day 2
1A
Dead Bug
2 Sets
16 Reps
-
1B
Band Pull Apart
2 Sets
15-20 Reps
-
2
Bench Press (Barbell)
3 Sets
5-8 Reps
-
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3B
Lat Pulldown
3 Sets
10-12 Reps
-
3C
Hollow Hold
3 Sets
-