Winter bulk Kracht en Armen
Transform your strength this winter: 16 weeks of powerbuilding to unleash your inner beast and sculpt arms that command attention.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–5 reps | @9 |
| 2 | 6–8 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @9 |
| 3 | Barbell Row | 1 | 3–5 reps | @9 |
| 2 | 6–8 reps | @9 | ||
| 4 | Lat Pulldown | 3 | 6–10 reps | @9 |
| 5 | Overhead Press (Barbell) | 2 | 5–8 reps | @9 |
| 6 | Tricep Pushdown (Cable) | 3 | 6–10 reps | @10 |
| 7 | Alternating Dumbbell Curl | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3–5 reps | @9 |
| 2 | 6–8 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 3–5 reps | @9 |
| 2 | 6–8 reps | @9 | ||
| 3 | Pendulum Squat | 3 | 6–10 reps | @9 |
| 4 | Lying Leg Curl | 3 | 8–12 reps | @9 |
| 5 | Seated Calf Raise | 4 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | AD Press (Smith Machine) | 2 | 12–15 reps | @10 |
| 2 | Lateral Raise (Dumbbell) | 4 | 8–12 reps | @10 |
| 3 | Tricep Extension (Machine) | 3 | 8–12 reps | @10 |
| 4 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @10 |
| 5 | Hammer Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 6 | Bicep Curl (Machine) | 2 | 8–12 reps | @10 |
| 7 | Alternating Dumbbell Curl | 2 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 2 | Chest Fly (Machine) | 3 | 8–12 reps | @10 |
| 3 | Bent Over Row (Barbell) | 3 | 8–12 reps | @10 |
| 4 | Lat Pulldown (Single Arm) | 3 | 8–12 reps | @10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @10 |
| 6 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 7 | Tricep Extension (Cable) | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 8–12 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 3 | 12–15 reps | @10 |
| 3 | Pendulum Squat | 3 | 8–12 reps | @10 |
| 4 | Lying Leg Curl | 3 | 12–15 reps | @10 |
| 5 | Standing Calf Raise | 4 | 8–12 reps | @10 |
| 6 | Bulgarian Split Squat (Barbell) | 1 | 12–15 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Winter bulk Kracht en Armen is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 110 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Winter bulk Kracht en Armen is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Winter bulk Kracht en Armen is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
