Embark on a transformative 12-week journey with the SAF TRAINING ARC ONE program, designed for those ready to elevate their strength and physique. Comprising four focused training days each week, this program targets all major muscle groups through a balanced mix of push and pull workouts. Engage in a variety of exercises, from the incline bench press to T-bar rows, ensuring comprehensive muscle activation and growth. Perfect for gym-goers of all levels, this program will help you build strength, enhance your endurance, and sculpt the body you desire. Get ready to challenge yourself and see real results!

**SAF TRAINING ARC ONE | FYS 2025 |** is a comprehensive 12-week program designed for dedicated lifters looking to enhance their strength and muscle definition. This program spans 48 training days, focusing on a balanced mix of push, pull, and leg workouts to maximize overall development. Each session incorporates a variety of exercises targeting major muscle groups, ensuring you build strength while preventing plateaus. Get ready to push your limits and achieve your fitness goals with structured routines that challenge and inspire!

SAF TRAINING ARC ONE | FYS 2025 |

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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

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Shoulder Press (Plate Loaded)

JM Press

PUSH DAY 

Wide Grip Lat Pulldown

T-Bar Row

Reverse Pec Deck

Preacher Curl (EZ Bar)

Single Arm Iso Row

Hammer Curl (Cable)

PULL

Seated Dip (Machine)

Hammer Curl (Dumbbell)

UPPER

Calf Raise (Machine)

Leg Extension

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Hip Adductor (Machine)

Cable Crunch

Leg Raise (Captain's Chair)

LOWER

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