Intermediate–AdvancedFree

Arcs of Justice (Upper/Lower/Arms)

Andres Mauricio Asprilla Nuñez· Apr 2025

24athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Program intended to create a powerful and dominant body if performed consistently. The program can be re-run for as long as you like, just switch accessories every 3 to 6 months to avoid plateau, DO NOT TOUCH THE "BIG 4", THOSE STAY FOR AS LONG AS POSSIBLE. This program uses 5/3/1 periodization, aim to increase 10 lbs per cycle on lower-body lifts like the squat and deadlift, and 5 lbs per cycle on upper-body lifts like the bench press and overhead press. Stick to this progression as long as you can maintain proper form and hit your reps with solid bar speed, if you can't get the weight up, repeat the cycle but try to reduce the RPE, it should feel easier. Rest 3 to 5 minutes for the "Big 4" (Squats, Deadlifts, Bench, OHP) and 90 seconds to 2 minutes for accessories. The lower, the better. TIP: After your general warm-up, start a 1-hour timer and try to stick to it. Avoid staying more than you need to in the gym. General Warm-Up Routine: 1. Front/Back Leg Swings - 1×12 per leg 2. Side-to-Side Leg Swings - 1×12 per leg 3. Side Plank - 1×6 each side, 10" hold 4. Bird Dog - 1×6 each side, 10" hold 5. External Rotation - 2×8-10 each side, 5" hold 6. Scapular Pull-Ups - 2×5 each side, 3" hold 7. Diagonal Arm Raise - 2×8-10 each side, 2" hold "Big 4" Warm-Up: 1. Bar x 10 2. 40% of working weight x 5 3. 60% of working weight x 3 4. (Begin working sets) Mobility A: 1. Hang - 3x30s 2. Squat Hold - 3x30s 3. Couch Stretch - 3x30s/leg 4. Jefferson Curl/Elephant Walk - 3x8 Mobility B: 1. Hang- 3x30s 2. Straight Leg Hip Hinge - 3x10 reps 3. Wall Butterfly - 3x10 reps 4. 90/90 Isometrics - 3x5 contractions per side Cardio: 1. 3 minutes of light activity. 2. 8 rounds of 30-second sprints at all-out intensity, followed by 90 seconds of active recovery. 3. 3 minutes of light activity. (The exercise order goes as follows: Warm Up → Strength Training → Cardio OR Mobility)

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.9%

Front Delts

9.6%

Upper Back

9.6%

Biceps

8.9%

Lats

7.4%

Middle Delts

6.7%

Hamstrings

6.7%

Chest

5.9%

Abs

5.9%

Quadriceps

5.9%

Glutes

5.9%

Forearms

5.2%

Neck

4.4%

Rear Delts

Lower Back

1.5%

Adductors

0.7%

Abductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	Bent Over Row (Barbell, Paused)	2	8–12 reps	@9
		1	8–12 reps	@10
3	Overhead Press (Dumbbell)	2	8–12 reps	@9
		1	8–12 reps	@10
4	Chest Fly (Machine)	2	10–15 reps	@9
		1	10–15 reps	@10
5	Overhead Tricep Extension (Cable)	2	8–12 reps	@9
		1	8–12 reps	@10
Superset
6A	Wrist Curl (Dumbbell)	2	10–20 reps	@9
		1	10–20 reps	@10
6B	Reverse Wrist Curl (Dumbbell)	2	10–20 reps	@9
		1	10–20 reps	@10
7	Neck Flexion	2	10–20 reps	@9
		1	10–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	Pull-Up (Weighted)	2	5–8 reps	@9
		1	5–8 reps	@10
3	Hip Thrust (Barbell)	2	6–10 reps	@9
		1	6–10 reps	@10
4	Leg Extension	2	10–15 reps	@9
		1	10–15 reps	@10
5	Bicep Curl (EZ Bar)	2	8–12 reps	@9
		1	8–12 reps	@10
6	Lateral Raise (Dumbbell)	2	10–20 reps	@9
		1	10–20 reps	@10
7	Abs Crunch (Weighted)	2	10–20 reps	@9
		1	10–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Overhead Press (Barbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	T-Bar Row	2	8–12 reps	@9
		1	8–12 reps	@10
3	Incline Bench Press (Dumbbell)	2	8–12 reps	@9
		1	8–12 reps	@10
4	Reverse Pec Deck	2	10–15 reps	@9
		1	10–15 reps	@10
5	Tricep Pushdown (Cable)	2	8–12 reps	@9
		1	8–12 reps	@10
6	Hammer Curl (Cable)	2	8–12 reps	@9
		1	8–12 reps	@10
7	Neck Extension	2	10–20 reps	@9
		1	10–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Trap Bar Deadlift	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	Lat Pulldown	2	8–12 reps	@9
		1	8–12 reps	@10
3	Leg Press	2	6–10 reps	@9
		1	6–10 reps	@10
4	Leg Curl	2	10–15 reps	@9
		1	10–15 reps	@10
5	Bayesian Curl	2	8–12 reps	@9
		1	8–12 reps	@10
6	One Arm Lateral Raise (Cable)	2	10–20 reps	@9
		1	10–20 reps	@10
7	Leg Raise (Captain's Chair)	2	10–20 reps	@9
		1	10–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	2	6–10 reps	@9
		1	6–10 reps	@10
2	Kroc Row	2	6–12 reps	@9
		1	6–12 reps	@10
3	Katana Extension	2	8–12 reps	@9
		1	8–12 reps	@10
4	Bicep Curl (Cable)	2	8–12 reps	@9
		1	8–12 reps	@10
5	Reverse Bicep Curl (Cable)	3	10–20 reps	@10
6	Farmer's Walk (Weighted)	3	0.5–0.75 min	@10
Superset
7A	Wrist Curl (Cable)	3	10–20 reps	@10
7B	Reverse Wrist Curl (Cable)	3	10–20 reps	@10
8	Neck Flexion	2	10–20 reps	@9
		1	10–20 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Arcs of Justice (Upper/Lower/Arms) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Arcs of Justice (Upper/Lower/Arms) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Arcs of Justice (Upper/Lower/Arms) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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