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ARC- TSA adapted for hot grl summer

by Emily C.

Program Description

TSA powerlifting programme adapted for personal goals

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 02, 2025 07:35
  • Last Edited
    Sep 23, 2025 02:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.6%
Chest
14.5%
Glutes
14.4%
Triceps
12.2%
Hamstrings
9%
Front Delts
7.5%
Biceps
4%
Lats
4%
Abs
3.7%
Upper Back
3.5%
Adductors
2.9%
Abductors
2.7%
Lower Back
2.3%
Middle Delts
2.2%
Forearms
0.4%
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
7 reps
69%
64%
2
Bench Press (Barbell)
2
3
1 reps
7 reps
74%
65%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Something For Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
1 reps
7 reps
73%
68%
2
Bench Press (Barbell)
2
3
1 reps
7 reps
78%
69%
3
Bench Press (Dumbbell)
4
11 reps
RPE 7-8
4
Bent Over Row (Dumbbell)
3
11 reps
RPE 8-9
5
Something For Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
1 reps
7 reps
76%
71%
2
Bench Press (Barbell)
2
4
1 reps
7 reps
81%
72%
3
Bench Press (Dumbbell)
4
10 reps
RPE 8-9
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
5
Something For Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
1 reps
7 reps
79%
74%
2
Bench Press (Barbell)
2
4
1 reps
7 reps
83%
75%
3
Bench Press (Dumbbell)
4
9 reps
RPE 8-9
4
Bent Over Row (Dumbbell)
3
9 reps
RPE 8-9
5
Something For Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
82%
70%
2
Bench Press (Barbell)
2
4
1 reps
5 reps
85%
70%
3
Bench Press (Dumbbell)
2
12 reps
RPE 7-8
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 7-8
5
Something For Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
5 reps
85%
74%
2
Bench Press (Barbell)
2
5
1 reps
5 reps
87%
74%
3
Bench Press (Dumbbell)
3
11 reps
RPE 7-8
4
Bent Over Row (Dumbbell)
3
11 reps
RPE 7-8
5
Something For Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
5 reps
88%
77%
2
Bench Press (Barbell)
2
5
1 reps
5 reps
89%
77%
3
Bench Press (Dumbbell)
3
10 reps
RPE 8-9
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8-9
5
Something For Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
5 reps
91%
80%
2
Bench Press (Barbell)
2
5
1 reps
5 reps
91%
80%
3
Bench Press (Dumbbell)
3
9 reps
RPE 8-9
4
Bent Over Row (Dumbbell)
3
9 reps
RPE 8-9
5
Something For Abs
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
82%
78%
2
Bench Press (Barbell)
2
4
1 reps
4 reps
84%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
1
2
4 reps
8 reps
75%
65%
3
Hip Thrust (Barbell)
3
10 reps
RPE 6-7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6-8
5
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
67%
2
Bench Press (Barbell)
1
3
4 reps
8 reps
75%
68%
3
Hip Thrust (Barbell)
3
10 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
11 reps
RPE 8-9
5
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
70%
2
Bench Press (Barbell)
1
3
4 reps
8 reps
80%
70%
3
Hip Thrust (Barbell)
3
9 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8-9
5
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
72%
2
Bench Press (Barbell)
1
3
4 reps
8 reps
82%
72%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
9 reps
RPE 8-9
5
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
72%
2
Bench Press (Barbell)
1
2
3 reps
6 reps
77%
72%
3
Hip Thrust (Barbell)
2
10 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 7-8
5
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
72%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
80%
74%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
3
11 reps
RPE 7-8
5
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
75%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
82%
76%
3
Hip Thrust (Barbell)
3
9 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-8
5
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
78%
2
Bench Press (Barbell)
1
3
3 reps
6 reps
84%
78%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Bicep Curl (Dumbbell)
3
9 reps
RPE 7-8
5
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
1 reps
80%
2
Bench Press (Barbell)
1
3 reps
RPE 10
3
20 Minute Row
2
1
5 mins
10 mins
20%
24%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
RPE 6-7
3
Single Arm Shoulder Press
3
12 reps
RPE 6-7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 6-7
5
Hip Abductor (Machine)
3
15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77%
2
Lat Pulldown
3
14 reps
RPE 6-7
3
Single Arm Shoulder Press
3
12 reps
RPE 6-7
4
Single Arm Overhead Tricep Extension
3
14 reps
RPE 6-7
5
Hip Abductor (Machine)
3
14 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
79%
2
Lat Pulldown
3
13 reps
RPE 8-9
3
Single Arm Shoulder Press
3
11 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8-9
5
Hip Abductor (Machine)
3
14 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
81%
2
Lat Pulldown
3
12 reps
RPE 8-9
3
Single Arm Shoulder Press
3
10 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
14 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
78%
2
Lat Pulldown
2
15 reps
RPE 7-8
3
Single Arm Shoulder Press
2
12 reps
RPE 7-8
4
Single Arm Overhead Tricep Extension
2
15 reps
RPE 7-8
5
Hip Abductor (Machine)
3
14 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Lat Pulldown
3
14 reps
RPE 7-8
3
Single Arm Shoulder Press
3
12 reps
RPE 7-8
4
Single Arm Overhead Tricep Extension
3
14 reps
RPE 7-8
5
Hip Abductor (Machine)
3
14 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Lat Pulldown
3
13 reps
RPE 8-9
3
Single Arm Shoulder Press
3
11 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
13 reps
RPE 8-9
5
Hip Abductor (Machine)
3
14 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
87%
2
Lat Pulldown
3
12 reps
RPE 8-9
3
Single Arm Shoulder Press
3
10 reps
RPE 8-9
4
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
14 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
80%
75%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 6-7
4
Leg Extension
3
15 reps
RPE 6-7
5
HIIT Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
82%
78%
2
Bench Press (Paused)
4
4 reps
70%
3
Leg Press
3
10 reps
RPE 6-7
4
Leg Extension
3
14 reps
RPE 8-9
5
HIIT Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
3 reps
85%
81%
2
Bench Press (Paused)
4
4 reps
72%
3
Leg Press
3
9 reps
RPE 6-7
4
Leg Extension
3
13 reps
RPE 8-9
5
HIIT Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
2 reps
87%
84%
2
Bench Press (Paused)
4
4 reps
76%
3
Leg Press
3
8 reps
RPE 6-7
4
Leg Extension
3
12 reps
RPE 8-9
5
HIIT Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
82%
78%
2
Bench Press (Paused)
4
3 reps
70%
3
Leg Press
2
10 reps
RPE 6-7
4
Leg Extension
2
15 reps
RPE 8-9
5
HIIT Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
3 reps
86%
82%
2
Bench Press (Paused)
5
3 reps
73%
3
Leg Press
3
10 reps
RPE 7-8
4
Leg Extension
3
14 reps
RPE 8-9
5
HIIT Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
2 reps
87%
84%
2
Bench Press (Paused)
5
3 reps
75%
3
Leg Press
3
9 reps
RPE 8-9
4
Leg Extension
3
13 reps
RPE 8-9
5
HIIT Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
91%
86%
2
Bench Press (Paused)
5
3 reps
77%
3
Leg Press
3
8 reps
RPE 8-9
4
Leg Extension
3
12 reps
RPE 8-9
5
HIIT Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
5
1 reps
77%
3
HIIT Cycling
1
20 mins
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
2 Sets
3 Sets
1 Reps
7 Reps
69%
64%
2
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
7 Reps
74%
65%
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6-7
4
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@6-8
5
Something For Abs
1 Set
-
Day 2
1
Deadlift (Paused)
3 Sets
4 Reps
65%
2
Bench Press (Barbell)
1 Set
2 Sets
4 Reps
8 Reps
75%
65%
3
Hip Thrust (Barbell)
3 Sets
10 Reps
@6-7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6-8
5
20 Minute Row
2 Sets
1 Set
5 mins
10 mins
20%
24%
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
74%
2
Lat Pulldown
3 Sets
15 Reps
@6-7
3
Single Arm Shoulder Press
3 Sets
12 Reps
@6-7
4
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
@6-7
5
Hip Abductor (Machine)
3 Sets
15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
80%
75%
2
Bench Press (Paused)
3 Sets
4 Reps
67%
3
Leg Press
3 Sets
10 Reps
@6-7
4
Leg Extension
3 Sets
15 Reps
@6-7
5
HIIT Cycling
1 Set
20 mins
-