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Elversen A.R.C. protocol/ strength program

by Elvir C.

Program Description

The A.R.C. Protocol (Autoregulated Raw Conditioning) ​I. The Guiding Principles ​This is a complete system for building long-term, sustainable strength. It operates on several key principles that you must understand and respect. ​The 90% Training Max (TM): All percentages in this program are based on 90% of your true one-rep max (1RM). This is not conservative; it's intelligent. It ensures perfect reps, manages fatigue, and is the key to consistent progress. ​Autoregulation with RPE: On the final set of your primary lift each week, you will perform as many reps as possible (AMRAP). This set is your feedback mechanism. It allows you to push hard when you feel strong and pull back when you're recovering.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 26, 2025 06:25
  • Last Edited
    Sep 30, 2025 12:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Quadriceps
12.1%
Hamstrings
10.5%
Lats
10.1%
Glutes
10.1%
Front Delts
6.1%
Rear Delts
6%
Triceps
6%
Abs
4.7%
Chest
4.5%
Lower Back
4.3%
Middle Delts
4.3%
Biceps
4.2%
Forearms
2.3%
Adductors
1.1%
Calves
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 6
2
Face Pull
3
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
1
5+ reps
5+ reps
RPE 7
RPE 8
RPE 9
-
4
Pull-Up (Weighted)
5
5 reps
RPE 7.5-8.5
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Kroc Row
1
15-20 reps
RPE 7-8
7
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 6
2
Face Pull
3
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
5
5 reps
RPE 7.5-8.5
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Kroc Row
1
15-20 reps
RPE 7-8
7
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 6
2
Face Pull
3
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Pull-Up (Weighted)
5
5 reps
RPE 7.5-8.5
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Kroc Row
1
15-20 reps
RPE 7-8
7
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 6
2
Face Pull
3
20 reps
RPE 6
3
Bench Press (Barbell)
1
1
1
5+ reps
5+ reps
RPE 6.5
RPE 7
RPE 6.5
4
Pull-Up (Weighted)
3
2
5 reps
5 reps
60%
65%
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 6.5
6
Kroc Row
1
15-20 reps
60%
7
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
10 reps
RPE 6-7
1B
Hands on Hips Countermovement Jump
2
10 reps
RPE 6.5
2
Squat (Barbell)
1
1
1
5-5 reps
5-5 reps
1-5 reps
70%
80%
90%
3
Good Morning
3
8-10 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
3-30 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
10 reps
RPE 6-7
1B
Hands on Hips Countermovement Jump
2
10 reps
RPE 6.5
2
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
1-5 reps
75%
85%
95%
3
Good Morning
3
8-10 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
3-30 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
10 reps
RPE 6-7
1B
Hands on Hips Countermovement Jump
2
10 reps
RPE 6.5
2
Squat (Barbell)
1
1
1
4-5 reps
3-5 reps
1-5 reps
75%
85%
95%
3
Good Morning
3
8-10 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
3-30 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
10 reps
RPE 6-7
1B
Hands on Hips Countermovement Jump
2
10 reps
RPE 6.5
2
Squat (Barbell)
2
1
5-5 reps
1-5 reps
70%
70%
3
Good Morning
3
8-10 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-8
5
Farmer's Walk (Weighted)
3
3-30 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
0.3 mins
RPE 6.5-7
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
70%
80%
90%
3
Pull-Up (Weighted)
5
AMRAP
95%
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (Cable)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
0.3 mins
RPE 6.5-7
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
3 reps
3 reps
2 reps
75%
85%
95%
3
Pull-Up (Weighted)
5
AMRAP
95%
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (Cable)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
0.3 mins
RPE 6.5-7
2
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
5 reps
3 reps
2 reps
75%
85%
95%
3
Pull-Up (Weighted)
5
AMRAP
95%
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (Cable)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
0.3 mins
RPE 6.5-7
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
5 reps
3 reps
70%
70%
3
Pull-Up (Weighted)
5
AMRAP
95%
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7.5
6
Bicep Curl (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
RPE 8
1B
Bird Dog
3
15 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Front Squat (Barbell)
3
5 reps
RPE 7
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5
Ab Wheel
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
RPE 8
1B
Bird Dog
3
15 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
1 reps
75%
85%
95%
3
Front Squat (Barbell)
3
5 reps
RPE 7
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5
Ab Wheel
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
RPE 8
1B
Bird Dog
3
15 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Front Squat (Barbell)
3
5 reps
RPE 7
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5
Ab Wheel
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Swing
3
15 reps
RPE 8
1B
Bird Dog
3
15 reps
RPE 8
2
Deadlift (Barbell)
1
2
5 reps
5 reps
70%
80%
3
Front Squat (Barbell)
3
5 reps
RPE 7
4
Lying Leg Curl
4
12-15 reps
RPE 8.5
5
Ab Wheel
4
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Band Pull Apart
3 Sets
20 Reps
@6
2
Face Pull
3 Sets
20 Reps
@6
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5+ Reps
5+ Reps
@7
@8
@9
-
4
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5-8.5
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Kroc Row
1 Set
15-20 Reps
@7-8
7
Tricep Rope Push Down (Cable)
1 Set
100 Reps
@7.5-8.5
Day 2
1A
Goblet Squat
2 Sets
10 Reps
@6-7
1B
Hands on Hips Countermovement Jump
2 Sets
10 Reps
@6.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
1-5 Reps
70%
80%
90%
3
Good Morning
3 Sets
8-10 Reps
@6.5
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7-8
5
Farmer's Walk (Weighted)
3 Sets
3-30 Reps
@8-9
Day 3
1
Band Pull Apart
3 Sets
0.3 mins
@6.5-7
2
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
70%
80%
90%
3
Pull-Up (Weighted)
5 Sets
AMRAP
95%
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7.5
6
Bicep Curl (Cable)
1 Set
100 Reps
@10
Day 4
1A
Kettlebell Swing
3 Sets
15 Reps
@8
1B
Bird Dog
3 Sets
15 Reps
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Front Squat (Barbell)
3 Sets
5 Reps
@7
4
Lying Leg Curl
4 Sets
12-15 Reps
@8.5
5
Ab Wheel
4 Sets
AMRAP
@10