**Arc** is a comprehensive 12-week program designed to sculpt and strengthen your entire body with a focus on progressive overload. Committing to six days a week, you'll engage in targeted workouts that emphasize lower body pushes, chest, and arms, incorporating a variety of exercises like barbell squats, incline bench presses, and cable curls. Each session is structured to challenge your limits with increasing intensity, ensuring you build both strength and endurance. Get ready to transform your physique and elevate your fitness journey!

A focused program to ignite discipline, upgrade performance, and build momentum in 12 weeks.

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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

Squat (Barbell)

Lunge (Dumbbell)

Leg Press (45 Degrees)

Sumo Squat

Standing Calf Raise

Lower Body Push

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Chest Press (Machine)

Cable Crossover

Pullover (Dumbbell)

Push Up

Chest

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Incline Dumbell Curl

JM Press (Smith Machine)

Overhead Tricep Extension (Cable)

Tricep Extension (Cable)

Tricep Bench Dips

Arms

Romanian Deadlift (Dumbbell)

Good Morning

Leg Curl

Hip Thrust (Barbell)

Hyperextension

Lower Body Pull

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Underhand Lat Pulldown

Lat Pulldown (Neutral Grip)

Deadlift (Barbell)

Back

Overhead Press (Machine)

Front Raise

Dumbell Lateral Raise

Upright Row (Cable)

Face Pull

Shrug (Dumbbell)

Shoulder & Traps

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