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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 18, 2025 09:32

Summary

Unleash your potential with ARES, a dynamic 6-week program designed to sculpt your upper body, lower body, and arms through a balanced 4-day split. Each session incorporates a mix of bodyweight, machine, and free weight exercises, ensuring comprehensive muscle engagement and growth. With a focus on progressive overload, you’ll challenge yourself with targeted reps and intensities that push your limits. Get ready to transform your physique and build strength like never before!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.5%
Chest
11.1%
Triceps
9.9%
Upper Back
8.2%
Hamstrings
8.2%
Quadriceps
8.2%
Front Delts
8%
Lats
7.4%
Middle Delts
6.2%
Glutes
4.9%
Calves
4.1%
Lower Back
3.7%
Rear Delts
3.3%
Forearms
1.8%
Abs
1.8%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
10 reps
RPE 10
2
Lateral Raise (Cable)
1
10 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 9
4
Rear Delt Fly (Machine)
1
10 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Lateral Raise (Cable)
1
10 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 9
4
Rear Delt Fly (Machine)
1
10 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Lateral Raise (Cable)
1
10 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 9
4
Rear Delt Fly (Machine)
1
10 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Lateral Raise (Cable)
1
10 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 9
4
Rear Delt Fly (Machine)
1
10 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Lateral Raise (Cable)
1
10 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 9
4
Rear Delt Fly (Machine)
1
10 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
RPE 10
2
Lateral Raise (Cable)
1
10 reps
RPE 10
3
Seated Row (Machine)
1
8 reps
RPE 9
4
Rear Delt Fly (Machine)
1
10 reps
RPE 10
5
Seated Row (Cable)
1
8 reps
RPE 9
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
2
Leg Press
1
10 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Leg Curl
1
10 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
2
Leg Press
1
10 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Leg Curl
1
10 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
2
Leg Press
1
10 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Leg Curl
1
10 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
2
Leg Press
1
10 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Leg Curl
1
10 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
2
Leg Press
1
10 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Leg Curl
1
10 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
2
Leg Press
1
10 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Leg Curl
1
10 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
1
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
10 reps
RPE 10
4
Hammer Curl (Cable)
1
12 reps
RPE 9
5
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
1
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
10 reps
RPE 10
4
Hammer Curl (Cable)
1
12 reps
RPE 9
5
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
1
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
10 reps
RPE 10
4
Hammer Curl (Cable)
1
12 reps
RPE 9
5
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
1
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
10 reps
RPE 10
4
Hammer Curl (Cable)
1
12 reps
RPE 9
5
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
1
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
10 reps
RPE 10
4
Hammer Curl (Cable)
1
12 reps
RPE 9
5
Dip (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
1
8 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
10 reps
RPE 10
4
Hammer Curl (Cable)
1
12 reps
RPE 9
5
Dip (Bodyweight)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Chest Press (Machine)
1
6 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 9
4
Lat Pulldown
1
12 reps
RPE 10
5
Chest Fly (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Chest Press (Machine)
1
6 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 9
4
Lat Pulldown
1
12 reps
RPE 10
5
Chest Fly (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Chest Press (Machine)
1
6 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 9
4
Lat Pulldown
1
12 reps
RPE 10
5
Chest Fly (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Chest Press (Machine)
1
6 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 9
4
Lat Pulldown
1
12 reps
RPE 10
5
Chest Fly (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Chest Press (Machine)
1
6 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 9
4
Lat Pulldown
1
12 reps
RPE 10
5
Chest Fly (Dumbbell)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Chest Press (Machine)
1
6 reps
RPE 10
3
Lateral Raise (Cable)
1
10 reps
RPE 9
4
Lat Pulldown
1
12 reps
RPE 10
5
Chest Fly (Dumbbell)
1
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