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Tyler Durden's Arc workout home workout

by Reyes Saúl F.
4 athletes joined

Program Description

To be strong in which matters, for those that want to be strong but also atlétic

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 06, 2025 10:17
  • Last Edited
    Jun 18, 2025 10:30

Summary

Unleash your inner fighter with Tyler Durden's Arc Workout, a dynamic 8-week home program designed for those ready to transform their physique. Committing just four days a week, you’ll engage in a blend of bodyweight exercises like push-ups, burpees, and shadow boxing to build strength and endurance. Each session is crafted to maximize intensity and efficiency, ensuring you stay challenged and motivated throughout your journey. Get ready to sweat, push your limits, and sculpt a powerful body—all from the comfort of your home!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Shadow Boxing
1 Set
10 mins
-
2
Push Up
4 Sets
AMRAP
@10
3
Jump Squat
4 Sets
25 Reps
@8
4
Burpee
4 Sets
15 Reps
@8
5
Mountain Climber
4 Sets
30 secs
@10
6
Jump Rope
8 Sets
7 Sets
30 secs
30 secs
@6
@7
Day 2
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Dip (Bodyweight)
4 Sets
AMRAP
@9
3
Hindu pushups
3 Sets
20 Reps
@7
4
Pistol Squat
3 Sets
10 Reps
@7
5
Hanging Leg Raise
4 Sets
15 Reps
@7
6
Plank
3 Sets
2 mins
@8
Day 3
1
Run
1 Set
30 mins
@7
2
Push Up
4 Sets
25 Reps
@8
3
Squat (Bodyweight)
4 Sets
25 Reps
@6.5
4
Pull-Up (Bodyweight)
2 Sets
25 Reps
@7
5
Abs Crunch (Bodyweight)
4 Sets
50 Reps
@8
Day 4
1
Punching Bag
5 Sets
3 mins
-
2
Speed Bag Work
1 Set
15 mins
@7
3
Shadow Boxing
5 Sets
3 mins
@8
4
Sprawls
5 Sets
10 Reps
@8
5
Med Ball Slam
4 Sets
20 Reps
@7.5
6
Plank
1 Set
AMRAP
@7
7
Russian Twist
1 Set
AMRAP
-
8
Lying Leg Raise
1 Set
AMRAP
-