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SUMMER ARC

by Endervictor
3 athletes joined
5.0
(1 rating)

Program Description

WE DYINN IN THIS BIH

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2025 05:41
  • Last Edited
    Jun 18, 2025 08:00

Summary

Get ready to transform your physique with the SUMMER ARC program! Over the course of 8 weeks, this comprehensive training plan will challenge you every day of the week, focusing on push, pull, and leg workouts to build strength and muscle definition. Each session is meticulously crafted with a mix of barbell, dumbbell, and cable exercises, ensuring balanced development across all major muscle groups. Whether you're aiming for hypertrophy or overall fitness, SUMMER ARC will keep you motivated and engaged on your journey to a stronger, leaner you.
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4.8 Stars with 10, 000+ Ratings
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 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
5
Chest Fly (Machine)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Deadlift (Smith Machine)
4
10 reps
RPE 9
3
Standing Calf Raise
4
RPE 10
4A
Leg Extension
4
RPE 10
4B
Leg Curl
4
RPE 10
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Leg Press (45 Degrees)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
10-20 reps
RPE 8
3
Pull-Up (Assisted)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
4
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3B
Face Pull
4
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
5
Chest Fly (Machine)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Deadlift (Smith Machine)
4
10 reps
RPE 9
3
Standing Calf Raise
4
RPE 10
4A
Leg Extension
4
RPE 10
4B
Leg Curl
4
RPE 10
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Leg Press (45 Degrees)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
10-20 reps
RPE 8
3
Pull-Up (Assisted)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
4
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3B
Face Pull
4
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
5
Chest Fly (Machine)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Deadlift (Smith Machine)
4
10 reps
RPE 9
3
Standing Calf Raise
4
RPE 10
4A
Leg Extension
4
RPE 10
4B
Leg Curl
4
RPE 10
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Leg Press (45 Degrees)
4
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
10-20 reps
RPE 8
3
Pull-Up (Assisted)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
4
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
4
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3B
Face Pull
4
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
5
Chest Fly (Machine)
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 9
2
Deadlift (Smith Machine)
4
10 reps
RPE 9
3
Standing Calf Raise
4
RPE 10
4A
Leg Extension
4
RPE 10
4B
Leg Curl
4
RPE 10
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Leg Press (45 Degrees)
4
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-20 reps
RPE 8
3
Pull-Up (Assisted)
3
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
3
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
5
Chest Fly (Machine)
3
20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Smith Machine)
3
10 reps
RPE 9
3
Standing Calf Raise
3
RPE 10
4A
Leg Extension
3
RPE 10
4B
Leg Curl
3
RPE 10
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Leg Press (45 Degrees)
3
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
10-20 reps
RPE 8
3
Pull-Up (Assisted)
4
10-15 reps
RPE 10
4
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
5A
Bent Over Row (Dumbbell)
4
10-15 reps
RPE 10
5B
Shrug (Dumbbell)
4
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3A
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3B
Face Pull
4
10-15 reps
RPE 10
4A
Bicep Curl (Barbell)
2
RPE 10
4B
Bench Press (Close Grip)
2
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@10
5
Chest Fly (Machine)
3 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Hammer Curl (Dumbbell)
3 Sets
10-20 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10-15 Reps
@10
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
5A
Bent Over Row (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Shrug (Dumbbell)
3 Sets
@10
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Smith Machine)
3 Sets
10 Reps
@9
3
Standing Calf Raise
3 Sets
@10
4A
Leg Extension
3 Sets
@10
4B
Leg Curl
3 Sets
@10
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
6
Leg Press (45 Degrees)
3 Sets
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
10 Reps
@8
2
Barbell Row
3 Sets
10 Reps
@8
3A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
4A
Bicep Curl (Barbell)
2 Sets
@10
4B
Bench Press (Close Grip)
2 Sets
@10
Day 6
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@10
5
Chest Fly (Machine)
3 Sets
20 Reps
@8
Day 7
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Hammer Curl (Dumbbell)
3 Sets
10-20 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10-15 Reps
@10
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@10
5A
Bent Over Row (Dumbbell)
3 Sets
10-15 Reps
@10
5B
Shrug (Dumbbell)
3 Sets
@10