logo
BoostcampPNG

Bodybuilding Arc

by Michael G.
1 athletes joined

Program Description

Hypertrophy program with extra emphasis on arms, and shoulders, with intensity that should be fun if you enjoy training till failure like I do. Make sure to progressive overload where possible as the weeks go on. CNS will get extra fried if external factors are sloppy so make sure diet and sleep are dialed in. Take rest days after days 2 and 4.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 30, 2025 03:10
  • Last Edited
    Feb 27, 2025 12:49
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 10
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Hip Abductor (Machine)
2
12 reps
RPE 9
7
Calf Raise (Leg Press)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 10
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Hip Abductor (Machine)
2
12 reps
RPE 9
7
Calf Raise (Leg Press)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 10
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Hip Abductor (Machine)
2
12 reps
RPE 9
7
Calf Raise (Leg Press)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6 reps
8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
8 reps
RPE 10
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Hip Abductor (Machine)
2
12 reps
RPE 9
7
Calf Raise (Leg Press)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
10 reps
RPE 10
8
T-Bar Row
2
6 reps
RPE 10
9
Lat Pulldown
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
10 reps
RPE 10
8
T-Bar Row
2
6 reps
RPE 10
9
Lat Pulldown
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
10 reps
RPE 10
8
T-Bar Row
2
6 reps
RPE 10
9
Lat Pulldown
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 10
4
Chest Fly (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
10 reps
RPE 10
8
T-Bar Row
2
6 reps
RPE 10
9
Lat Pulldown
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Back Extension
2
10 reps
RPE 9
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Back Extension
2
10 reps
RPE 9
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Back Extension
2
10 reps
RPE 9
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
8 reps
RPE 9
3
Back Extension
2
10 reps
RPE 9
4
Leg Extension
2
8 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Standing Pullover (Cable)
2
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Standing Pullover (Cable)
2
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Standing Pullover (Cable)
2
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Seated Row (Cable)
2
10 reps
RPE 10
5
Standing Pullover (Cable)
2
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 9
7
Lateral Raise (Cable)
2
8 reps
RPE 10
8
Reverse Pec Deck
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Face Away Cable Curl
2
10 reps
RPE 10
8
Wrist Curls
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Face Away Cable Curl
2
10 reps
RPE 10
8
Wrist Curls
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Face Away Cable Curl
2
10 reps
RPE 10
8
Wrist Curls
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Barbell Shoulder Press
3
8 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Face Away Cable Curl
2
10 reps
RPE 10
8
Wrist Curls
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Stiff Leg Deadlift
2 Sets
10 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
8 Reps
@9
3
Back Extension
2 Sets
10 Reps
@9
4
Leg Extension
2 Sets
8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
10 Reps
@10
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
6 Reps
8 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
3
Leg Extension
2 Sets
8 Reps
@10
4
Seated Hamstring Curl
2 Sets
8 Reps
@9
5
Hip Adductor (Machine)
2 Sets
12 Reps
@9
6
Hip Abductor (Machine)
2 Sets
12 Reps
@9
7
Calf Raise (Leg Press)
3 Sets
10 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
8 Reps
@9
@9
2
Shoulder Press (Machine)
2 Sets
8 Reps
@10
3
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@10
4
Chest Fly (Cable)
2 Sets
10 Reps
@10
5
Tricep Extension (Cable)
2 Sets
10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
10 Reps
@10
8
T-Bar Row
2 Sets
6 Reps
@10
9
Lat Pulldown
2 Sets
8 Reps
@10
Day 5
1
Seated Barbell Shoulder Press
3 Sets
8 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@10
3
Skull Crusher (Barbell)
2 Sets
8 Reps
@9
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@10
7
Face Away Cable Curl
2 Sets
10 Reps
@10
8
Wrist Curls
2 Sets
10 Reps
@10
Day 4
1
Dip (Weighted)
1 Set
1 Set
4 Reps
6 Reps
@9
@9
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
4
Seated Row (Cable)
2 Sets
10 Reps
@10
5
Standing Pullover (Cable)
2 Sets
10 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Lateral Raise (Cable)
2 Sets
8 Reps
@10
8
Reverse Pec Deck
2 Sets
10 Reps
@10