Unleash your inner hero with the "Anime Revenge Arc" workout program! Over the course of 18 weeks, you'll train five days a week, focusing on building strength and sculpting your physique through a balanced mix of compound and isolation exercises. Each session targets key muscle groups, ensuring a comprehensive approach to fitness that will have you feeling empowered and ready to conquer any challenge. Get ready to transform your body and channel your favorite anime protagonist!

“They left you broken. Now you rise—stronger, sharper, unstoppable.”

This isn’t just a workout plan. It’s a transformation story.
Your arc. Your comeback. Your revenge.

Over 18 brutal weeks, you’ll train like the main character of your own anime—facing weakness, failure, and doubt head-on, and crushing them under iron and discipline.

🧠 Program Structure:
Phase 1: The Foundation Arc (Weeks 1–6)
You build your base. Clean form, moderate volume, controlled tempo. You become a student of pain.

Phase 2: The Ascent Arc (Weeks 7–12)
Volume increases. Sets get heavier. You push past what you thought were limits. You begin to move like someone different.

Phase 3: The Final Arc (Weeks 13–18)
Intensity peaks. Rest times drop. You operate with surgical precision. No wasted reps. No wasted effort. Just war.

💪 Training Breakdown:
Full-body training, 6 days/week

Hypertrophy focused (8–15 reps)

RIR-based intensity tracking (from 3 to 0 over time)

Compound + isolation balance

Push/pull/leg/core emphasis shifts across days

Progressive overload built-in to every phase

Each week, you hit:
Chest, back, arms, legs, shoulders, core—again and again, until you’re unrecognizable.

🧬 Backed by Science:
Full-body training boosts muscle protein synthesis

RIR tracking prevents burnout and increases longevity

Progressive overload ensures consistent growth

Isolation work adds aesthetic definition

🔥 Mentality:
No glory. No spotlight. Just silent suffering.
You’re not here to impress—you're here to transform.

By week 18, they won’t recognize you.
By week 18, you won’t recognize you.

This isn’t fitness. This is revenge.
Start your arc. Now.

anime revenge arc

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Barbell)

Lat Pulldown

Chest Supported Ez Row

Rear Delt Fly (Machine)

Pec Fly (Dumbbell)

Pullover (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Chest, Back, Delt, Forearm

Hack Squat

Shrug (Dumbbell)

Back Extension (Weighted)

Seated Calf Raise

Leg Extension

Cable Crunch

Quads, Glutes, Calves, Abs

Bench Press (Close Grip)

Preacher Curl (EZ Bar)

Chest Supported Row (Machine)

Y Raise

Overhead Tricep Extension (Cable)

Bayesian Curl

Chest, Arms, Delt, Forearm

Shoulder Press (Machine)

High Row

Lateral Raise (Dumbbell)

Incline Chest Press (Machine)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Delts, Lats, Chest, Arms

Good Morning

Leg Press

Hip Abductor (Machine)

Seated Hamstring Curl

Sit Up

Hamstrings, Quads, Abs, Calves

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