A lifelong system. One adaptive app.
THE ONLY CONSTANT IS CHANGE.FITNESS PLANS
ASSUME YOUR LIFE
STAYS THE SAME.
WORKTRAVELTIMEINJURYEQUIPMENTGOALS
9:41▮▮▮ ▰
YOUR FIXED ROUTINEThe same plan.
Every week.
PUSH60 MIN
PULL60 MIN
LEGS60 MIN
REST60 MIN
!Life changed.
The plan didn’t.
YOUR LIFE
CHANGES.
YOUR FITNESS
SHOULD TOO.
THE ARC APP
YOUR PLAN.
MEETINGRAN LATE.
TRAVELLING.NO GYM.
SHOULDERDOESN’T FEELRIGHT.
SIX MONTHS LATER.YOUR GOALCHANGED.
ONE CONTEXT.ONE SYSTEM.
ONE CONTEXT.ONE SYSTEM.
ONE CONTEXT.ONE SYSTEM.
ONE CONTEXT.ONE SYSTEM.
ARC.
A session built around your day.
Built for the time you have.
Same intention. A different session.
Give pressing a pause.
A new direction. A whole new plan.
Training, nourishment, recovery and progress. Connected.
Training, nourishment, recovery and progress. Connected.
Training, nourishment, recovery and progress. Connected.
Training, nourishment, recovery and progress. Connected.
BUILT AROUND YOU.
9:41▮▮▮ ▰
TODAY’S TRAININGCHEST +
TRICEPS
60 MINGYM
Bench Press3 × 8
Incline Dumbbell Press3 × 10
Cable Fly3 × 12
Tricep Extension3 × 12
Your plan. Ready for today.
TODAY’S TRAININGA little time.
Still your session.
EXPRESS / GYM10 MINPLAN ADJUSTED
Incline Dumbbell Press2 × 10
Push-Ups2 × 12
Tricep Extensions2 × 12
Built for the time you have.
TODAY’S TRAININGHOTEL / HOME
Your anywhere sessionDumbbells + bodyweight
Dumbbell Floor Press3 × 10
Push-Up Variation3 × 10
Dumbbell Lateral Raise3 × 12
Bodyweight Tricep Extension3 × 12
Different surroundings. Same momentum.
TRAINING ADAPTEDGive pressing
a pause.
Make room for comfortable movement.
Pressing movementsPAUSED
Comfortable movementAVAILABLE
Recovery guidanceVIEW
Persistent discomfort? Seek qualified support.
YOUR NEXT CHAPTERBUILD MUSCLERUN A 10K
WEEK 1 / YOUR NEW PLANRUN + STRENGTH
RUNSTRRUNRESTSTRRUNREST
Easy runs + intervals3 RUNS
Supporting strength2 SESSIONS
Mobility / recovery2 DAYS
A new goal reshapes the whole week.
TRAINYour week.
In motion.
3 RUNS+ 2 STRENGTH SESSIONS
TodayEasy run · 25 min
TomorrowStrength · 35 min
Your focusBuild endurance
One plan, built around your context.
NOURISHFuel your
next step.
1,640OF 2,200 KCAL
Protein112 / 140 g
Next mealRice bowl + greens
Training dayFuel for your run
Real food. A flexible rhythm.
RECOVERY DAY
Balance effort with recovery.
Gentle mobility10 MIN
Sleep rhythmCONSISTENT
Next sessionREADY TOMORROW
PROGRESSEvery week
adds up.
18SESSIONS / 6 WEEKS
Consistency3 SESSIONS / WEEK
Strength progression+12%
Progress that includes the days life changed.
WorkoutNutritionRecoveryProgress Walkthrough starts when it enters view.
PERSONALIZATION ISN’T
KNOWING YOU ON DAY ONE.
DAY 1DAY 30DAY 100DAY 200
IT’S STILL
KNOWING YOU
ON DAY 200.
FITNESS IS
FRAGMENTED.
Your body doesn’t live in separate categories.
Your wellbeing shouldn’t either.
ARCTRAININGNUTRITIONRECOVERYCOACHINGPHYSIOTHERAPYGYMSWELLNESS ARC BRINGS THE
JOURNEY TOGETHER.
THE APP IS THE INTERFACE.
THE SYSTEM
IS ARC.