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Training Arc

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Program Description

Build athleticism, strength, power, mobility and fine tune your physique

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2025 08:06
  • Last Edited
    Sep 19, 2025 04:19
Muscle Engagement
Front
Back
MuscleSet
Abs
11.4%
Chest
9.5%
Triceps
8.9%
Upper Back
8.1%
Hamstrings
7.5%
Front Delts
7.2%
Glutes
7.2%
Lats
7%
Quadriceps
6.5%
Middle Delts
5.3%
Biceps
5.1%
Lower Back
4.6%
Rear Delts
4%
Forearms
2.8%
Full-Body
1.8%
Calves
1.8%
Adductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled
1
5 mins
-
2A
Standing Calf Raise
3
12-15 reps
-
2B
Cable Crunch
3
12-15 reps
-
2C
Russian Twist (Dumbbell)
3
12-15 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3B
Safety Bar Squat
3
5-8 reps
-
4A
Barbell Row
3
6-8 reps
-
4B
Dip (Weighted)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5B
Reverse Fly (Dumbbell)
3
10-12 reps
-
6A
Bicep Curl (Dumbbell)
3
8-10 reps
-
6B
Skull Crusher (Barbell)
3
8-10 reps
-
7
Farmer's Walk (Weighted)
1
90 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled
1
5 mins
-
2A
Wood Chop
3
10-12 reps
-
2B
Tibialis Raise (Weighted)
3
12-15 reps
-
2C
Decline Crunch (Weighted)
3
12-15 reps
-
3A
Front Squat (Barbell)
3
8-10 reps
-
3B
Good Morning
3
8-10 reps
-
4A
Chin-Up (Weighted)
3
6-8 reps
-
4B
Dip (Weighted)
3
6-8 reps
-
5A
Seated Wide Grip Row (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
6A
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
6B
Push Up
3
RPE 10
7
Wrist Roller
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled
1
5 mins
-
2A
Tibialis Raise
3
20 reps
-
2B
Landmine Twist
3
10-12 reps
-
2C
Ab Wheel
3
12-15 reps
-
3A
Sissy Squat (Weighted)
3
10-12 reps
-
3B
Nordic Curl
3
10-12 reps
-
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4B
Kroc Row
3
8-10 reps
-
5A
Lateral Raise (Cable)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6A
Chest Fly (Dumbbell)
3
10-12 reps
-
6B
Pullover (Dumbbell)
3
10-12 reps
-
7
Wrist Roller
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sled
1
5 mins
-
2A
Ab Wheel
3
12-15 reps
-
2B
Calf Raise (Leg Press)
3
12-15 reps
-
2C
Pallof Press
3
12-15 reps
-
3A
Lunge (Dumbbell)
3
8-10 reps
-
3B
Deadlift (Barbell)
3
5-8 reps
-
4A
Pull-Up (Weighted)
3
6-8 reps
-
4B
Incline Bench Press (Barbell)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Face Pull
3
12-15 reps
-
6A
Skull Crusher (Dumbbell)
3
10-12 reps
-
6B
Bicep Curl (Dumbbell)
3
10-12 reps
-
7
Farmer's Walk (Weighted)
1
90 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled
1
5 mins
-
2A
KOT Calf Raise
3
12-15 reps
-
2B
Garhammer
3
12-15 reps
-
2C
Copenhagen Plank
3
30 secs
-
3A
Split Squat (Dumbbell)
3
8-10 reps
-
3B
Romanian Deadlift (Barbell)
3
6-8 reps
-
4A
Dip (Weighted)
3
6-8 reps
-
4B
T-Bar Row
3
8-10 reps
-
5A
Lateral Raise (Dumbbell)
3
12-15 reps
-
5B
Reverse Pec Deck
3
12-15 reps
-
6A
Bicep Curl (Barbell)
3
8-10 reps
-
6B
French Press
3
8-10 reps
-
7
Farmer's Walk (Weighted)
1
90 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled
1
5 mins
-
2A
Hanging Leg Raise
3
10-12 reps
-
2B
Side Plank
3
60 secs
-
2C
Tibialis Raise
3
15-20 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3B
Single Leg Romanian Deadlift
3
10-12 reps
-
4A
T-Bar Row
3
10-12 reps
-
4B
Dip (Weighted)
3
6-8 reps
-
5A
Chest Fly (Cable)
3
12-15 reps
-
5B
Lat Pulldown (Single Arm)
3
12-15 reps
-
6A
Chest Fly (Dumbbell)
3
10-12 reps
-
6B
Dumbbell Bench Pullover
3
10-12 reps
-
7
Wrist Roller
1
10 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Sled
1 Set
5 mins
-
2A
Standing Calf Raise
3 Sets
12-15 Reps
-
2B
Cable Crunch
3 Sets
12-15 Reps
-
2C
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
-
3A
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3B
Safety Bar Squat
3 Sets
5-8 Reps
-
4A
Barbell Row
3 Sets
6-8 Reps
-
4B
Dip (Weighted)
3 Sets
6-8 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5B
Reverse Fly (Dumbbell)
3 Sets
10-12 Reps
-
6A
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
6B
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
7
Farmer's Walk (Weighted)
1 Set
90 secs
-
Day 2
1
Sled
1 Set
5 mins
-
2A
Tibialis Raise
3 Sets
20 Reps
-
2B
Landmine Twist
3 Sets
10-12 Reps
-
2C
Ab Wheel
3 Sets
12-15 Reps
-
3A
Sissy Squat (Weighted)
3 Sets
10-12 Reps
-
3B
Nordic Curl
3 Sets
10-12 Reps
-
4A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4B
Kroc Row
3 Sets
8-10 Reps
-
5A
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5B
Face Pull
3 Sets
12-15 Reps
-
6A
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
6B
Pullover (Dumbbell)
3 Sets
10-12 Reps
-
7
Wrist Roller
1 Set
10 Reps
-
Day 3
1
Sled
1 Set
5 mins
-
2A
KOT Calf Raise
3 Sets
12-15 Reps
-
2B
Garhammer
3 Sets
12-15 Reps
-
2C
Copenhagen Plank
3 Sets
30 secs
-
3A
Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
3B
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4A
Dip (Weighted)
3 Sets
6-8 Reps
-
4B
T-Bar Row
3 Sets
8-10 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5B
Reverse Pec Deck
3 Sets
12-15 Reps
-
6A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6B
French Press
3 Sets
8-10 Reps
-
7
Farmer's Walk (Weighted)
1 Set
90 secs
-