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ARES

by Jakob White
1 athletes joined

Program Description

ARES is a 6-week, 4-day workout plan focused on building a strong back and bold shoulders. It’s all about smart, effective training—no burnout, just solid progress. Expect a mix of heavy lifts and targeted work to boost size, shape, and posture. Show up, stay consistent, and build that warrior frame.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2025 07:03
  • Last Edited
    Jun 12, 2025 07:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Seated Row (Machine)
2
8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Seated Row (Machine)
2
8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Seated Row (Machine)
2
8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Seated Row (Machine)
2
8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Seated Row (Machine)
2
8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Seated Row (Machine)
2
8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
10 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4
Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Hammer Curl (Cable)
3
12 reps
RPE 9
5
Dip (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Hammer Curl (Cable)
3
12 reps
RPE 9
5
Dip (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Hammer Curl (Cable)
3
12 reps
RPE 9
5
Dip (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Hammer Curl (Cable)
3
12 reps
RPE 9
5
Dip (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Hammer Curl (Cable)
3
12 reps
RPE 9
5
Dip (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Hammer Curl (Cable)
3
12 reps
RPE 9
5
Dip (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Chest Press (Machine)
3
6 reps
RPE 10
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
2
12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
2
Lateral Raise (Cable)
3 Sets
10 Reps
@10
3
Seated Row (Machine)
2 Sets
8 Reps
@9
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
5
Seated Row (Cable)
2 Sets
8 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Leg Press
3 Sets
10 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4
Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
4 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
10 Reps
@9
2
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@10
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
4
Hammer Curl (Cable)
3 Sets
12 Reps
@9
5
Dip (Bodyweight)
3 Sets
20 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
@10
2
Chest Press (Machine)
3 Sets
6 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10 Reps
@9
4
Lat Pulldown
2 Sets
12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@10