Arcs of Justice (Upper/Lower/Arms)

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)

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bent Over Row (Barbell, Paused)

Overhead Press (Dumbbell)

Chest Fly (Machine)

Overhead Tricep Extension (Cable)

Neck Flexion

Upper

Squat (Barbell)

Pull-Up (Weighted)

Hip Thrust (Barbell)

Leg Extension

Bicep Curl (EZ Bar)

Lateral Raise (Dumbbell)

Abs Crunch (Weighted)

Lower

Seated Overhead Press (Barbell)

T-Bar Row

Incline Bench Press (Dumbbell)

Reverse Pec Deck

Tricep Pushdown (Cable)

Hammer Curl (Cable)

Neck Extension

Trap Bar Deadlift

Lat Pulldown

Leg Press

Leg Curl

Bayesian Curl

One Arm Lateral Raise (Cable)

Leg Raise (Captain's Chair)

Bench Press (Close Grip)

Kroc Row

Katana Extension

Bicep Curl (Cable)

Reverse Bicep Curl (Cable)

Farmer's Walk (Weighted)

Arms

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