Program Description
9 week fullbody hypertrophy block
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedNov 20, 2024 05:18
- Last EditedJun 18, 2025 08:08
Summary
Unlock your strength with the Kento Nanami Arc Phase 2, a dynamic 9-week workout program designed for those ready to elevate their training. Committing just 4 days a week, you'll engage in a balanced mix of upper, lower, and push workouts that incorporate a variety of exercises, including barbell bench presses and dumbbell curls, ensuring comprehensive muscle development. Each session is structured to challenge your limits while promoting endurance and strength gains. Get ready to transform your physique and push past your goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
-
2
T-Bar Row
2
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3B
Pullover (Dumbbell)
2
8-15 reps
-
4A
Incline Curl (Dumbbell)
2
8-12 reps
-
4B
Chest Fly (Dumbbell)
2
8-15 reps
-
5A
Lateral Raise (Dumbbell)
2
8-15 reps
-
5B
Skull Crusher (Dumbbell)
2
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3B
Pullover (Dumbbell)
3
8-15 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
Chest Fly (Dumbbell)
3
8-15 reps
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
2
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
2
5-8 reps
-
5B
Abs Crunch (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
2
5-8 reps
-
1B
Neck Extension
3
10-20 reps
-
2
Leg Curl
2
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
4A
Hyperextension
2
10-15 reps
-
4B
Sissy Squat
2
5-15 reps
-
5A
Leg Press Calf Raises
3
5-8 reps
-
5B
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
6-12 reps
-
3A
Deficit Push Up
2
AMRAP
-
3B
Hammer Curl
2
8-15 reps
-
4
Lateral Raise (Cable)
2
8-15 reps
-
5A
Leg Press Calf Raises
3
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
2B
Preacher Curl (Dumbbell)
3
6-12 reps
-
3A
Deficit Push Up
3
AMRAP
-
3B
Hammer Curl
3
8-15 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5A
Leg Press Calf Raises
5
10-15 reps
-
5B
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
-
1B
Neck Curl
2
10-20 reps
-
2
Leg Press
2
5-8 reps
-
3
Lat Pulldown
2
6-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Face Pull
2
8-15 reps
-
6A
Overhead Extension (Dumbbell)
2
8-15 reps
-
6B
Wrist Curls
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
-
1B
Neck Curl
3
10-20 reps
-
2
Leg Press
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
6-10 reps
-
5A
Overhead Extension (Dumbbell)
3
8-15 reps
-
5B
Wrist Curls
3
8-15 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Face Pull
3
8-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
5-8 Reps
-
2
T-Bar Row2 Sets
6-12 Reps
-
3A
Seated Shoulder Press (Dumbbell)2 Sets
6-10 Reps
-
3B
Pullover (Dumbbell)2 Sets
8-15 Reps
-
4A
Incline Curl (Dumbbell)2 Sets
8-12 Reps
-
4B
Chest Fly (Dumbbell)2 Sets
8-15 Reps
-
5A
Lateral Raise (Dumbbell)2 Sets
8-15 Reps
-
5B
Skull Crusher (Dumbbell)2 Sets
8-15 Reps
-
Day 2
1A
Squat (Smith Machine)2 Sets
5-8 Reps
-
1B
Neck Extension2 Sets
10-20 Reps
-
2
Leg Curl2 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)2 Sets
6-10 Reps
-
4A
Hyperextension2 Sets
10-15 Reps
-
4B
Sissy Squat2 Sets
5-15 Reps
-
5A
Leg Press Calf Raises2 Sets
5-8 Reps
-
5B
Abs Crunch (Machine)2 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)2 Sets
5-10 Reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-12 Reps
-
2B
Preacher Curl (Dumbbell)2 Sets
6-12 Reps
-
3A
Deficit Push Up2 Sets
AMRAP
-
3B
Hammer Curl2 Sets
8-15 Reps
-
4
Lateral Raise (Cable)2 Sets
8-15 Reps
-
5A
Leg Press Calf Raises3 Sets
10-15 Reps
-
5B
Lying Leg Raise3 Sets
AMRAP
-
Day 4
1A
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
1B
Neck Curl2 Sets
10-20 Reps
-
2
Leg Press2 Sets
5-8 Reps
-
3
Lat Pulldown2 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)2 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)2 Sets
8-12 Reps
-
5B
Face Pull2 Sets
8-15 Reps
-
6A
Overhead Extension (Dumbbell)2 Sets
8-15 Reps
-
6B
Wrist Curls2 Sets
8-15 Reps
-