Elversen A.R.C. protocol/ strength program
Strength program for upper intermediate to advanced athletes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 3 | 20 reps | @6 |
| 2 | Face Pull | 3 | 20 reps | @6 |
| 3 | Bench Press (Barbell) | 1 | 5+ reps | @7 |
| 1 | 5+ reps | @8 | ||
| 1 | 0+ reps | @9 | ||
| 1 | 0+ reps | — | ||
| 4 | Pull-Up (Weighted) | 5 | 5 reps | @7.5–8.5 |
| 5 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 6 | Kroc Row | 1 | 15–20 reps | @7–8 |
| 7 | Tricep Rope Push Down (Cable) | 1 | 100 reps | @7.5–8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Goblet Squat | 2 | 10 reps | @6–7 |
| 1B | Hands on Hips Countermovement Jump | 2 | 10 reps | @6.5 |
| 2 | Squat (Barbell) | 1 | 5–5 reps | 70% |
| 1 | 5–5 reps | 80% | ||
| 1 | 1–5 reps | 90% | ||
| 3 | Good Morning | 3 | 8–10 reps | @6.5 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @7–8 |
| 5 | Farmer's Walk (Weighted) | 3 | 3–30 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 3 | 0.3 min | @6.5–7 |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 80% | ||
| 1 | 3 reps | 90% | ||
| 3 | Pull-Up (Weighted) | 5 | AMRAP | 95% |
| 4 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Chest Supported Row (Dumbbell) | 4 | 10 reps | @7.5 |
| 6 | Bicep Curl (Cable) | 1 | 100 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Kettlebell Swing | 3 | 15 reps | @8 |
| 1B | Bird Dog | 3 | 15 reps | @8 |
| 2 | Deadlift (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 80% | ||
| 1 | 5 reps | 90% | ||
| 3 | Front Squat (Barbell) | 3 | 5 reps | @7 |
| 4 | Lying Leg Curl | 4 | 12–15 reps | @8.5 |
| 5 | Ab Wheel | 4 | AMRAP | @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, Elversen A.R.C. protocol/ strength program 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 garage 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 60 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.
Elversen A.R.C. protocol/ strength program is structured around 4 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.
Elversen A.R.C. protocol/ strength program 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
