Elversen  A.R.C.  protocol/ strength program

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.

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Week 1

Week 2

Week 3

Week 4

Band Pull Apart

Face Pull

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Kroc Row

Tricep Rope Push Down (Cable)

Upper body A (Maximal Push)

Squat (Barbell)

Good Morning

Bulgarian Split Squat (Dumbbell)

Farmer's Walk (Weighted)

Lower day (Foundation)

Standing Behind Neck Shoulder Press (Barbell)

Seated Overhead Press (Dumbbell)

Chest Supported Row (Dumbbell)

Bicep Curl (Cable)

UpperBody B(OverheadDominance)

Deadlift (Barbell)

Front Squat (Barbell)

Lying Leg Curl

Ab Wheel

Lower body B(posterior chain)

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