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Villain Arc 3.0

by Dynoreadygo

Program Description

Yo Mama

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 12:00
  • Last Edited
    Aug 27, 2024 12:01
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
15-20 reps
-
2
Bench Press (Barbell)
4
6-12 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Chin-Up (Weighted)
4
6-10 reps
-
3
Power Shrug
3
6-12 reps
-
4
Incline Curl (Dumbbell)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
12-20 reps
-
2
Leg Extension
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
6-12 reps
-
4
Overhead Press (Barbell)
3
8-12 reps
-
5
Leg Press
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12-15 reps
-
2
Lateral Raise (Machine)
4
8-12 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (Barbell)
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Abs Crunch (Weighted)
4 Sets
15-20 Reps
-
2
Bench Press (Barbell)
4 Sets
6-12 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
-
2
Chin-Up (Weighted)
4 Sets
6-10 Reps
-
3
Power Shrug
3 Sets
6-12 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Abs Crunch (Weighted)
4 Sets
12-20 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
6-12 Reps
-
4
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
5
Leg Press
4 Sets
8-12 Reps
-
Day 4
1
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
-
2
Lateral Raise (Machine)
4 Sets
8-12 Reps
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3
Seated Row (Machine)
4 Sets
8-12 Reps
-
4
Incline Chest Press (Machine)
4 Sets
8-12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (Barbell)
4 Sets
8-12 Reps
-