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Winter Arc

by Teodor N.

Program Description

Unleash your strength this winter with the Winter Arc program! Over the course of 8 weeks, you'll engage in 5 intense workouts each week, each lasting 130 minutes, designed to elevate your powerlifting and bodybuilding skills. This intermediate-level program requires a full gym setup, ensuring you have the tools to build muscle and boost your power. Get ready to push your limits and transform your physique as you embrace the challenge!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 13, 2025 03:36
  • Last Edited
    Dec 13, 2025 03:37
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.7%
Glutes
12.8%
Triceps
12%
Quadriceps
10.8%
Chest
9.1%
Front Delts
8.3%
Upper Back
6.8%
Lats
6.8%
Biceps
5.4%
Abs
4.3%
Calves
3.4%
Adductors
2.8%
Forearms
1.4%
Lower Back
1.4%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Landmine Press
3
12 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Kettebell Press
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
6 reps
-
3
Landmine Press
3
10 reps
-
4
Dip (Weighted)
3
5 reps
-
5
Kettebell Press
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Landmine Press
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Kettebell Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
-
2
Tricep Pushdown (Cable)
3
6 reps
-
3
Landmine Press
3
6 reps
-
4
Dip (Weighted)
3
5 reps
-
5
Kettebell Press
4
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Landmine Press
3
12 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Kettebell Press
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
6 reps
-
3
Landmine Press
3
10 reps
-
4
Dip (Weighted)
3
5 reps
-
5
Kettebell Press
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Landmine Press
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Kettebell Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
-
2
Tricep Pushdown (Cable)
3
6 reps
-
3
Landmine Press
3
6 reps
-
4
Dip (Weighted)
3
5 reps
-
5
Kettebell Press
4
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Bicep Curl (Barbell)
2
15 reps
-
4
Dumbbell Row
3
5 reps
-
5
Dumbbell Hold With Fatgrips
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bicep Curl (Barbell)
2
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Dumbbell Hold With Fatgrips
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4 reps
-
2
Lat Pulldown
3
6 reps
-
3
Bicep Curl (Barbell)
2
15 reps
-
4
Dumbbell Row
3
15 reps
-
5
Dumbbell Hold With Fatgrips
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
2 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bicep Curl (Barbell)
2
8 reps
-
4
Dumbbell Row
3
20 reps
-
5
Dumbbell Hold With Fatgrips
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Lat Pulldown
3
6 reps
-
3
Bicep Curl (Barbell)
2
15 reps
-
4
Dumbbell Row
3
5 reps
-
5
Dumbbell Hold With Fatgrips
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bicep Curl (Barbell)
2
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Dumbbell Hold With Fatgrips
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4 reps
-
2
Lat Pulldown
3
6 reps
-
3
Bicep Curl (Barbell)
2
15 reps
-
4
Dumbbell Row
3
15 reps
-
5
Dumbbell Hold With Fatgrips
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
2 reps
-
2
Lat Pulldown
3
12 reps
-
3
Bicep Curl (Barbell)
2
8 reps
-
4
Dumbbell Row
3
20 reps
-
5
Dumbbell Hold With Fatgrips
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
-
2
Calf Raise (Machine)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Barbell)
5
5 reps
-
5
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
5
7 reps
-
5
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
-
2
Calf Raise (Machine)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
5
9 reps
-
5
Leg Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Hip Thrust (Barbell)
5
11 reps
-
5
Leg Press
3
14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
-
2
Calf Raise (Machine)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Hip Thrust (Barbell)
5
5 reps
-
5
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hip Thrust (Barbell)
5
7 reps
-
5
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
-
2
Calf Raise (Machine)
3
20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hip Thrust (Barbell)
5
9 reps
-
5
Leg Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
-
2
Calf Raise (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Hip Thrust (Barbell)
5
11 reps
-
5
Leg Press
3
14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
3
3 reps
-
3
Chest Fly (Machine)
3
14 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Chest Fly (Machine)
3
16 reps
-
4
Hammer Curl (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
3
3 reps
-
3
Chest Fly (Machine)
3
18 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Hammer Curl (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
3
3 reps
-
3
Chest Fly (Machine)
3
14 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
5
5 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Chest Fly (Machine)
3
16 reps
-
4
Hammer Curl (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
8 reps
-
2
Chin-Up (Weighted)
3
3 reps
-
3
Chest Fly (Machine)
3
18 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
15 reps
-
2
Leg Curl
4
8 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Single Leg Press
3
8 reps
-
5
Walking Lunge (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
-
2
Leg Curl
4
10 reps
-
3
Calf Raise (Machine)
3
20 reps
-
4
Single Leg Press
3
4 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
15 reps
-
2
Leg Curl
4
12 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Single Leg Press
3
8 reps
-
5
Walking Lunge (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
-
2
Leg Curl
4
14 reps
-
3
Calf Raise (Machine)
3
20 reps
-
4
Single Leg Press
3
4 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
15 reps
-
2
Leg Curl
4
8 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Single Leg Press
3
8 reps
-
5
Walking Lunge (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
-
2
Leg Curl
4
10 reps
-
3
Calf Raise (Machine)
3
20 reps
-
4
Single Leg Press
3
4 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
15 reps
-
2
Leg Curl
4
12 reps
-
3
Calf Raise (Machine)
3
10 reps
-
4
Single Leg Press
3
8 reps
-
5
Walking Lunge (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
-
2
Leg Curl
4
14 reps
-
3
Calf Raise (Machine)
3
20 reps
-
4
Single Leg Press
3
4 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Landmine Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Kettebell Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
4
Dumbbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5
Dumbbell Hold With Fatgrips
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
Day 5
1
Squat (Low Bar)
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Single Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-