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Demon arc

by sneaky snowwolf

Program Description

**Demon Arc** is an intense 8-week workout program designed to push your limits and build strength across all major muscle groups. With 48 training sessions, this program combines compound lifts and isolation exercises to maximize muscle growth and endurance. Each week focuses on progressive overload, ensuring you continuously challenge yourself while refining your technique. Get ready to transform your physique and unleash your inner strength with a structured plan that keeps you motivated and on track!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2025 02:57
  • Last Edited
    Jun 30, 2025 03:23
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
2
Seated Overhead Press (Dumbbell)
4 Sets
6 Reps
-
3
Seated Dip (Machine)
3 Sets
8 Reps
-
4
Close Grip Bench Press (Smith Machine)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Pull-Up (Weighted)
4 Sets
8 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Shrug (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
4 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
24 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
4 Sets
15 Reps
-
3
Arnold Press
4 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
20 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
6
Skull Crusher (Barbell)
3 Sets
12 Reps
-
Day 5
1
Lat Pulldown
4 Sets
12 Reps
-
2
Dumbbell Row
3 Sets
15 Reps
-
3
Rear Delt Fly (Machine)
4 Sets
20 Reps
-
4
Bicep Curl (Cable)
4 Sets
15 Reps
-
5
Spider Curl
3 Sets
12 Reps
-
6
Face Pull
3 Sets
25 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Glute Bridge (Barbell)
4 Sets
15 Reps
-
4
Lying Leg Curl
4 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-