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Kento Nanami Arc

by Kikito L.
3 athletes joined
5.0
(1 rating)

Program Description

Get Huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2024 06:37
  • Last Edited
    Jun 18, 2025 08:26

Summary

Unlock your strength with the Kento Nanami Arc, a dynamic 6-week program designed for serious lifters. With four training days each week, you'll tackle a balanced mix of upper and lower body workouts, incorporating essential lifts like the Bench Press and Squat, along with targeted accessory movements. This program emphasizes progressive overload and includes supersets to maximize efficiency and muscle engagement. Get ready to challenge yourself and see real gains in strength and muscle definition!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
T-Bar Row
3
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
4
Underhand Lat Pulldown
3
8-12 reps
-
5
Push Up
1
AMRAP
-
6
Lateral Raise (Dumbbell)
3
8-15 reps
-
7A
Preacher Curl (Dumbbell)
3
8-15 reps
-
7B
Skull Crusher (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Curl
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
5
8-12 reps
-
6
Leg Press Calf Raises
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Chest Press (Machine)
2
10-15 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
-
2
Lying Leg Curl
3
8-12 reps
-
3
Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Cable Curl
3
8-15 reps
-
7
Reverse Pec Deck
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
T-Bar Row
3 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
-
4
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
5
Push Up
1 Set
AMRAP
-
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
7A
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
-
7B
Skull Crusher (Dumbbell)
3 Sets
8-15 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
Leg Curl
3 Sets
6-10 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4A
Leg Extension
3 Sets
8-12 Reps
-
4B
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
5 Sets
8-12 Reps
-
6
Leg Press Calf Raises
5 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
2 Sets
10-15 Reps
-
4
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
-
2
Lying Leg Curl
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Single Arm Cable Curl
3 Sets
8-15 Reps
-
7
Reverse Pec Deck
3 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kikito L.Man
8 months ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
excelent split