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Tyler Durden's Arc workout home workout

by Reyes Saúl F.

Program Description

To be strong in which matters, for those that want to be strong but also atlétic

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 06, 2025 10:17
  • Last Edited
    Feb 10, 2025 07:53
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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
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
1
10 mins
-
2
Push Up
4
AMRAP
RPE 10
3
Jump Squat
4
25 reps
RPE 8
4
Burpee
4
15 reps
RPE 8
5
Mountain Climber
4
30 secs
RPE 10
6
Jump Rope
8
7
30 secs
30 secs
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Dip (Bodyweight)
4
AMRAP
RPE 9
3
Hindu pushups
3
20 reps
RPE 7
4
Pistol Squat
3
10 reps
RPE 7
5
Hanging Leg Raise
4
15 reps
RPE 7
6
Plank
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Push Up
4
25 reps
RPE 8
3
Squat (Bodyweight)
4
25 reps
RPE 6.5
4
Pull-Up (Bodyweight)
2
25 reps
RPE 7
5
Abs Crunch (Bodyweight)
4
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
5
3 mins
-
2
Speed Bag Work
1
15 mins
RPE 7
3
Shadow Boxing
5
3 mins
RPE 8
4
Sprawls
5
10 reps
RPE 8
5
Med Ball Slam
4
20 reps
RPE 7.5
6
Plank
1
AMRAP
RPE 7
7
Russian Twist
1
AMRAP
-
8
Lying Leg Raise
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Shadow Boxing
1 Set
10 mins
-
2
Push Up
4 Sets
AMRAP
@10
3
Jump Squat
4 Sets
25 Reps
@8
4
Burpee
4 Sets
15 Reps
@8
5
Mountain Climber
4 Sets
30 secs
@10
6
Jump Rope
8 Sets
7 Sets
30 secs
30 secs
@6
@7
Day 2
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Dip (Bodyweight)
4 Sets
AMRAP
@9
3
Hindu pushups
3 Sets
20 Reps
@7
4
Pistol Squat
3 Sets
10 Reps
@7
5
Hanging Leg Raise
4 Sets
15 Reps
@7
6
Plank
3 Sets
2 mins
@8
Day 3
1
Run
1 Set
30 mins
@7
2
Push Up
4 Sets
25 Reps
@8
3
Squat (Bodyweight)
4 Sets
25 Reps
@6.5
4
Pull-Up (Bodyweight)
2 Sets
25 Reps
@7
5
Abs Crunch (Bodyweight)
4 Sets
50 Reps
@8
Day 4
1
Punching Bag
5 Sets
3 mins
-
2
Speed Bag Work
1 Set
15 mins
@7
3
Shadow Boxing
5 Sets
3 mins
@8
4
Sprawls
5 Sets
10 Reps
@8
5
Med Ball Slam
4 Sets
20 Reps
@7.5
6
Plank
1 Set
AMRAP
@7
7
Russian Twist
1 Set
AMRAP
-
8
Lying Leg Raise
1 Set
AMRAP
-