Bodybuilding Arc
Got burnt out with powerlifting so giving this a go.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 2 | 10 reps | @9 |
| 2 | Leg Press (45 Degrees) | 2 | 8 reps | @9 |
| 3 | Back Extension | 2 | 10 reps | @9 |
| 4 | Leg Extension | 2 | 8 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 10 reps | @9 |
| 6 | Standing Calf Raise | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 5 reps | @9 |
| 1 | 8 reps | @9 | ||
| 2 | Shoulder Press (Machine) | 2 | 8 reps | @10 |
| 3 | Preacher Curl (EZ Bar) | 2 | 8 reps | @10 |
| 4 | Chest Fly (Cable) | 2 | 10 reps | @10 |
| 5 | Tricep Extension (Cable) | 2 | 10 reps | @10 |
| 6 | Lateral Raise (Cable) | 2 | 10 reps | @10 |
| 7 | Rear Delt Fly (Cable) | 2 | 10 reps | @10 |
| 8 | T-Bar Row | 2 | 6 reps | @10 |
| 9 | Lat Pulldown | 2 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Barbell Shoulder Press | 3 | 8 reps | @10 |
| 2 | Bicep Curl (Dumbbell) | 3 | 8 reps | @10 |
| 3 | Skull Crusher (Barbell) | 2 | 8 reps | @9 |
| 4 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps | @10 |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 10 reps | @10 |
| 7 | Face Away Cable Curl | 2 | 10 reps | @10 |
| 8 | Wrist Curls | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 4 reps | @9 |
| 1 | 6 reps | @9 | ||
| 2 | Incline Bench Press (Smith Machine) | 2 | 8 reps | @10 |
| 3 | Pull-Up (Weighted) | 1 | 6 reps | @10 |
| 1 | 10 reps | @10 | ||
| 4 | Seated Row (Cable) | 2 | 10 reps | @10 |
| 5 | Standing Pullover (Cable) | 2 | 10 reps | @10 |
| 6 | Preacher Curl (Dumbbell) | 2 | 8 reps | @9 |
| 7 | Lateral Raise (Cable) | 2 | 8 reps | @10 |
| 8 | Reverse Pec Deck | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 0 reps | — |
| 2 | Romanian Deadlift (Barbell) | 2 | 10 reps | @9 |
| 3 | Leg Extension | 2 | 8 reps | @10 |
| 4 | Seated Hamstring Curl | 2 | 8 reps | @9 |
| 5 | Hip Adductor (Machine) | 2 | 12 reps | @9 |
| 6 | Hip Abductor (Machine) | 2 | 12 reps | @9 |
| 7 | Calf Raise (Leg Press) | 3 | 10 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bodybuilding 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 4 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 120 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.
Bodybuilding 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bodybuilding 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
