TRAINING ARC PROGRAM
About Me.
I am an artist who likes to lift, I’ve made some good progress from being fat to skinny fat
to now lean/muscular and I wish to help people as I learn new things along the way
TRAINING ARC PROGRAM
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about fitness and self improvement.
About the program.
This is a training program I wrote based on “The Berserk Method,” by BaldOmi Man.
This is a 4 day split upper/lower split with an optional arm/neck day (which I strongly
recommend you do). The program is for anyone looking to put on size and aesthetics. It
features some of my favourite lifts and excercises. You can follow this program or at
least take inspiration from how I train. If you have any questions about the program
leave it in my discord and tag me.
Example of how to follow the program during the week :
Upper - Monday
Lower - Tuesday
REST
Upper - Thursday
Lower - Friday
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Arms/Neck - Saturday
Rest
You can configure these day however you like, just use common sense and make sure
that you’re getting adequate rest and the upper body day isn’t consecutive with the
Arm/Neck days.
Warm Up
Upper body
Your choice of cardio for 5-10 minutes, I like skipping rope or shadow boxing
Front- back leg swings
Side to side leg swings
Bar Hang 30-60 seconds
Upward Facing dog 3 sets x 5-10 seconds.
20 reps x low weight of Dumbell bench (this is not strength work, this is just to use
an extended range of motion movement that serves as movement prep)
20 reps x low eight of Dumbell rows (same deal as the latter)
Lower Body
Reverse assault bike or some sort of reverse cycling movement - 5-10 mins
Front- back leg swings
Side to side leg swings
Kettle bell swings x20
Upward facing dog 3 sets x 5-10 seconds
Ass to grass squat hold 30 seconds ( hold on to something if you can’t do this
without assistance)
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THE PROGRAM
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THANKS FOR TAKING A LOOK AND I HOPE THIS HELPS
TRAINING ARC PROGRAM
🙂
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