Demon arc
Build the demonic base for 6 months of absolute war
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6 reps |
| 2 | Seated Overhead Press (Dumbbell) | 4 | 6 reps |
| 3 | Seated Dip (Machine) | 3 | 8 reps |
| 4 | Close Grip Bench Press (Smith Machine) | 3 | 6 reps |
| 5 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6 reps |
| 2 | Pull-Up (Weighted) | 4 | 8 reps |
| 3 | Barbell Row | 3 | 8 reps |
| 4 | Shrug (Dumbbell) | 3 | 10 reps |
| 5 | Face Pull | 4 | 12 reps |
| 6 | Bicep Curl (Barbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 8 reps |
| 3 | Leg Press | 3 | 10 reps |
| 4 | Walking Lunge (Dumbbell) | 3 | 24 reps |
| 5 | Standing Calf Raise | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Chest Fly (Cable) | 4 | 15 reps |
| 3 | Arnold Press | 4 | 12 reps |
| 4 | Lateral Raise (Cable) | 3 | 20 reps |
| 5 | Tricep Rope Push Down (Cable) | 4 | 15 reps |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps |
| 2 | Dumbbell Row | 3 | 15 reps |
| 3 | Rear Delt Fly (Machine) | 4 | 20 reps |
| 4 | Bicep Curl (Cable) | 4 | 15 reps |
| 5 | Spider Curl | 3 | 12 reps |
| 6 | Face Pull | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 15 reps |
| 2 | Hack Squat | 3 | 12 reps |
| 3 | Glute Bridge (Barbell) | 4 | 15 reps |
| 4 | Lying Leg Curl | 4 | 12 reps |
| 5 | Standing Calf Raise | 4 | 20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Demon arc is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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.
Demon arc is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Demon arc 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.
Get started
