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Still Mango Winter Arc

by Peter
2 athletes joined

Program Description

Yo, welcome to the Still Mango Winter Arc, the ultimate sigma-level winter vibe check for your gains. This plan? Pure mango-flavored chaos, designed to keep you in a constant skibidi flow. You’re out here confusing your muscles on purpose, cuz real rizzlers know progress is all about the switch-up. Every week’s a new flavor of grindset, keeping it icy and unpredictable, just like mango still water. Perfect for those main-character energy gym sessions where you’re like, “Winter? Never heard of her.”

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 05, 2024 10:18
  • Last Edited
    Jun 18, 2025 11:38

Summary

Embark on a transformative 16-week journey with the Still Mango Winter Arc program, designed for those ready to elevate their strength and sculpt their physique. Committing just two days a week, you'll engage in a balanced mix of push and pull workouts, focusing on key movements like squats, deadlifts, and bench presses. Each session is crafted to maximize muscle engagement and promote growth, making it perfect for lifters of all levels. Equip yourself with a full gym and prepare to unleash your potential!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Week 1
1 / 16 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-8
3
Lat Pulldown
3 Sets
8-12 Reps
@7-8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7-8
5
Leg Curl
3 Sets
8-12 Reps
@7-8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
7
Hammer Curl
3 Sets
8-12 Reps
@7-8
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@8-9
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@8-9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
4
Overhead Press (Smith Machine)
3 Sets
8-12 Reps
@7-8
5
Leg Extension
3 Sets
8-12 Reps
@7-8
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7-8
7
Seated Calf Raise
5 Sets
8-12 Reps
@6-7