SAF TRAINING ARC ONE | FYS 2025 |
Transform your strength and endurance in just 12 weeks—commit to the journey and unlock your true potential with SAF TRAINING ARC ONE.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 2 | Chest Fly (Machine) | 2 | 5–9 reps |
| 3 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| 4 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 5 | Shoulder Press (Plate Loaded) | 2 | 5–9 reps |
| 6 | JM Press | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 5–9 reps |
| 2 | T-Bar Row | 2 | 5–9 reps |
| 3 | Reverse Pec Deck | 2 | 5–9 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 5–9 reps |
| 5 | Single Arm Iso Row | 2 | 5–9 reps |
| 6 | Hammer Curl (Cable) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 2 | Wide Grip Lat Pulldown | 2 | 5–9 reps |
| 3 | Single Arm Tricep Extension (Cable) | 1 | 5–9 reps |
| 4 | Preacher Curl (EZ Bar) | 2 | 5–9 reps |
| 5 | Chest Fly (Machine) | 1 | 5–9 reps |
| 6 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 7 | T-Bar Row | 1 | 5–9 reps |
| 8 | Seated Dip (Machine) | 2 | 5–9 reps |
| 9 | Hammer Curl (Dumbbell) | 1 | 5–9 reps |
| 10 | Reverse Pec Deck | 1 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Calf Raise (Machine) | 2 | 5–9 reps |
| 2 | Leg Extension | 2 | 5–6 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 1 | 5–9 reps |
| 4 | Seated Hamstring Curl | 2 | 5–9 reps |
| 5 | Hip Adductor (Machine) | 2 | 5–9 reps |
| 6 | Cable Crunch | 2 | 10–14 reps |
| 7 | Leg Raise (Captain's Chair) | 2 | 10–14 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SAF TRAINING ARC ONE | FYS 2025 | is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full 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.
SAF TRAINING ARC ONE | FYS 2025 | 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SAF TRAINING ARC ONE | FYS 2025 | 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.
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