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Winter is Coming

by Nick M.

Program Description

The purpose of this program is to enable to facilitation from a high volume, high intensity program, into a more strength focused program. This program blends various forms of progression to make it enjoyable, intense, and effective. It hits strength, volume, and cardio each workout. Make changes for exercises where needed, though overall this program will be great for those wanting to emphasize arms a little more rather than chest and back.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 03:32
  • Last Edited
    Jul 27, 2025 06:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
T-Bar Row
1
10-12 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
80%
2
Bench Press (Barbell)
1
AMRAP
70%
3
T-Bar Row
1
10-12 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
85%
2
Bench Press (Barbell)
1
AMRAP
80%
3
T-Bar Row
1
10-12 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
12-15 reps
RPE 8
6B
Bicep Curl (Cable)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
T-Bar Row
1
8-10 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
1
AMRAP
70%
3
T-Bar Row
1
8-10 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bench Press (Barbell)
1
AMRAP
80%
3
T-Bar Row
1
8-10 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
T-Bar Row
1
8-10 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
AMRAP
70%
3
T-Bar Row
1
8-10 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
1
AMRAP
75%
3
T-Bar Row
1
8-10 reps
RPE 8
4
T-Bar Row
1
AMRAP
RPE 9
5A
Deficit Push Up
2
AMRAP
RPE 9
5B
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
6A
Tricep Extension (Cable)
2
10-12 reps
RPE 8
6B
Bicep Curl (Cable)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
80%
2
Squat (Barbell)
1
AMRAP
70%
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
85%
2
Squat (Barbell)
1
AMRAP
75%
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
12-15 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
80%
2
Squat (Barbell)
1
AMRAP
70%
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
12-15 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
85%
2
Squat (Barbell)
1
AMRAP
75%
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
12-15 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
4
Leg Curl
2
8-10 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
AMRAP
70%
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
4
Leg Curl
2
8-10 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Squat (Barbell)
1
AMRAP
80%
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
4
Leg Curl
2
8-10 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Hanging Leg Raise
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
10-12 reps
RPE 8
1B
Bicep Curl (EZ Bar)
1
10-12 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
65%
5A
Upright Row (Cable)
2
12-15 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
10-12 reps
RPE 8
1B
Bicep Curl (EZ Bar)
1
10-12 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
70%
5A
Upright Row (Cable)
2
12-15 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
1
10-12 reps
RPE 8
1B
Bicep Curl (EZ Bar)
1
10-12 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
75%
5A
Upright Row (Cable)
2
12-15 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
6
Face Pull
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
1B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
65%
5A
Upright Row (Cable)
2
10-12 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 8
6
Face Pull
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
1B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
70%
5A
Upright Row (Cable)
2
10-12 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 8
6
Face Pull
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
1B
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
75%
5A
Upright Row (Cable)
2
10-12 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
10-12 reps
RPE 8
6
Face Pull
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
1B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
4 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
65%
5A
Upright Row (Cable)
2
8-10 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
8-10 reps
RPE 8
6
Face Pull
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
1B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
4 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
70%
5A
Upright Row (Cable)
2
8-10 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
8-10 reps
RPE 8
6
Face Pull
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
1B
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
2A
Skull Crusher (Barbell)
1
AMRAP
RPE 9
2B
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
4 reps
75%
4
Seated Shoulder Press (Dumbbell)
1
AMRAP
75%
5A
Upright Row (Cable)
2
8-10 reps
RPE 8
5B
Rear Delt Fly (Machine)
2
8-10 reps
RPE 8
6
Face Pull
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Single Leg Press
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
80%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Single Leg Press
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
85%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Single Leg Press
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Single Leg Press
2
8-10 reps
RPE 8
4
Leg Extension
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
12-15 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Single Leg Press
2
8-10 reps
RPE 8
4
Leg Extension
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
12-15 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
85%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Single Leg Press
2
8-10 reps
RPE 8
4
Leg Extension
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
12-15 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Single Leg Press
2
6-8 reps
RPE 8
4
Leg Extension
2
8-10 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Single Leg Press
2
6-8 reps
RPE 8
4
Leg Extension
2
8-10 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Single Leg Press
2
6-8 reps
RPE 8
4
Leg Extension
2
8-10 reps
RPE 8
5
Standing Calf Raise
2
10-12 reps
RPE 8
6
Sit Up
2
10-20 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
3
T-Bar Row
1 Set
10-12 Reps
@8
4
T-Bar Row
1 Set
AMRAP
@9
5A
Deficit Push Up
2 Sets
AMRAP
@9
5B
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
6A
Tricep Extension (Cable)
2 Sets
12-15 Reps
@8
6B
Bicep Curl (Cable)
2 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
6 Reps
75%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8
4
Leg Curl
2 Sets
12-15 Reps
@8
5
Standing Calf Raise
2 Sets
15-20 Reps
@8
6
Hanging Leg Raise
2 Sets
5-10 Reps
@8
Day 3
1A
Skull Crusher (Barbell)
1 Set
10-12 Reps
@8
1B
Bicep Curl (EZ Bar)
1 Set
10-12 Reps
@8
2A
Skull Crusher (Barbell)
1 Set
AMRAP
@9
2B
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
6 Reps
75%
4
Seated Shoulder Press (Dumbbell)
1 Set
AMRAP
65%
5A
Upright Row (Cable)
2 Sets
12-15 Reps
@8
5B
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@8
6
Face Pull
2 Sets
12-15 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
6 Reps
75%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
3
Single Leg Press
2 Sets
10-12 Reps
@8
4
Leg Extension
2 Sets
12-15 Reps
@8
5
Standing Calf Raise
2 Sets
15-20 Reps
@8
6
Sit Up
2 Sets
10-20 Reps
@8