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The Anxious Athlete: Winter Off-Season

by Samuel C.

Program Description

Purpose: Rebuild the body, recalibrate the mind. The winter block is your foundation-building phase. With no games or practices, training shifts to muscle growth, strength gain, and metabolic health. This is where you change your body composition, reset habits, and build structure—inside and out. You’ll focus on heavier compound movements, consistent aerobic base work, and restorative practices to reduce chronic stress. Winter is your time to slow down, eat well, lift heavy, and recover deeply.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2025 01:35
  • Last Edited
    Oct 07, 2025 07:39
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Upper Back
11.8%
Glutes
10.9%
Hamstrings
8.9%
Lats
7.2%
Abs
6.5%
Front Delts
6.2%
Triceps
5.3%
Lower Back
5%
Middle Delts
4.6%
Other
3.8%
Chest
3.8%
Calves
3.5%
Biceps
3.3%
Stretching
2.2%
Adductors
1.5%
Cardio
1.1%
Rear Delts
0.9%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
2
1 mins
-
1B
Band External Rotation
2
15 reps
-
1C
Glute Bridge (Bodyweight)
2
10 reps
-
2
Pogo Hop
2
20 reps
-
3
Squat (Barbell)
4
8 reps
65%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 7
7
Hanging Knee Raise
2
10 reps
-
8
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
2
1 mins
-
1B
Band External Rotation
2
15 reps
-
1C
Glute Bridge (Bodyweight)
2
10 reps
-
2
Pogo Hop
2
20 reps
-
3
Squat (Barbell)
4
8 reps
70%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
7
Hanging Knee Raise
2
10 reps
-
8
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
2
1 mins
-
1B
Band External Rotation
2
15 reps
-
1C
Glute Bridge (Bodyweight)
2
10 reps
-
2
Pogo Hop
2
20 reps
-
3
Squat (Barbell)
4
8 reps
75%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
7
Hanging Knee Raise
2
10 reps
-
8
Parasympathetic Breathing
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Plank
2
1 mins
-
1B
Band External Rotation
2
15 reps
-
1C
Glute Bridge (Bodyweight)
2
10 reps
-
2
Pogo Hop
2
20 reps
-
3
Squat (Barbell)
4
8 reps
65%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 7
7
Hanging Knee Raise
2
10 reps
-
8
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Thread The Needle
2
5 reps
-
1C
World's Greatest Stretch
2
3 reps
-
2
Tall Kneeling Med Ball Chest Pass
3
3 reps
-
3
Bench Press (Barbell)
4
10 reps
65%
4
Bent Over Row (Barbell)
4
8 reps
RPE 7
5
Arnold Press
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
7A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Thread The Needle
2
5 reps
-
1C
World's Greatest Stretch
2
3 reps
-
2
Tall Kneeling Med Ball Chest Pass
3
3 reps
-
3
Bench Press (Barbell)
4
10 reps
70%
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
7A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Thread The Needle
2
5 reps
-
1C
World's Greatest Stretch
2
3 reps
-
2
Tall Kneeling Med Ball Chest Pass
3
3 reps
-
3
Bench Press (Barbell)
4
10 reps
75%
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
7A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Parasympathetic Breathing
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Band Face Pull
2
15 reps
-
1B
Thread The Needle
2
5 reps
-
1C
World's Greatest Stretch
2
3 reps
-
2
Tall Kneeling Med Ball Chest Pass
3
3 reps
-
3
Bench Press (Barbell)
4
10 reps
65%
4
Bent Over Row (Barbell)
4
8 reps
RPE 7
5
Arnold Press
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
8-10 reps
RPE 7
7A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
8
Parasympathetic Breathing
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
2
Post Game Mobility Flow
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
2
Post Game Mobility Flow
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
2
Post Game Mobility Flow
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
2
Post Game Mobility Flow
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
10 reps
-
1B
Band Internal Rotation
2
15 reps
-
1C
Bench T-Spine Stretch
2
3 reps
-
2
Med Ball Slam
3
3 reps
-
3
High Pull
5
3 reps
RPE 7
4A
Front Squat (Barbell)
4
6-8 reps
RPE 7
4B
Box Jump
3
5 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
7
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
10 reps
-
1B
Band Internal Rotation
2
15 reps
-
1C
Bench T-Spine Stretch
2
3 reps
-
2
Med Ball Slam
3
3 reps
-
3
High Pull
5
3 reps
RPE 8
4A
Front Squat (Barbell)
4
6-8 reps
RPE 8
4B
Box Jump
3
5 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8
7
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
10 reps
-
1B
Band Internal Rotation
2
15 reps
-
1C
Bench T-Spine Stretch
2
3 reps
-
2
Med Ball Slam
3
3 reps
-
3
High Pull
5
3 reps
RPE 8
4A
Front Squat (Barbell)
4
6-8 reps
RPE 8
4B
Box Jump
3
5 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Leg Romanian Deadlift
3
8-10 reps
RPE 8
7
Parasympathetic Breathing
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
10 reps
-
1B
Band Internal Rotation
2
15 reps
-
1C
Bench T-Spine Stretch
2
3 reps
-
2
Med Ball Slam
3
3 reps
-
3
High Pull
5
3 reps
RPE 7
4A
Front Squat (Barbell)
4
6-8 reps
RPE 7
4B
Box Jump
3
5 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
6
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
7
Parasympathetic Breathing
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Scapular Wall Slides
2
10 reps
-
1B
Terminal Knee Extension
2
15 reps
-
1C
Cat Cow Stretch
2
3 reps
-
2
Double Leg Multi-Directional Pogo
3
10 reps
-
3
Trap Bar Power Shrug
3
5 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
6A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
6B
Nordic Curl
2
3-5 reps
RPE 7
7
Parasympathetic Breathing
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Scapular Wall Slides
2
10 reps
-
1B
Terminal Knee Extension
2
15 reps
-
1C
Cat Cow Stretch
2
3 reps
-
2
Double Leg Multi-Directional Pogo
3
10 reps
-
3
Trap Bar Power Shrug
3
5 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
6B
Nordic Curl
2
3-5 reps
RPE 8
7
Parasympathetic Breathing
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Scapular Wall Slides
2
10 reps
-
1B
Terminal Knee Extension
2
15 reps
-
1C
Cat Cow Stretch
2
3 reps
-
2
Double Leg Multi-Directional Pogo
3
10 reps
-
3
Trap Bar Power Shrug
3
5 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
6B
Nordic Curl
2
3-5 reps
RPE 8
7
Parasympathetic Breathing
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Scapular Wall Slides
2
10 reps
-
1B
Terminal Knee Extension
2
15 reps
-
1C
Cat Cow Stretch
2
3 reps
-
2
Double Leg Multi-Directional Pogo
3
10 reps
-
3
Trap Bar Power Shrug
3
5 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 7
6A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
6B
Nordic Curl
2
3-5 reps
RPE 7
7
Parasympathetic Breathing
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Post Game Mobility Flow
1
-
Week 1
1 / 4 Weeks
Day 1
1A
Plank
1 Set
1 Set
1 mins
1 mins
-
-
1B
Band External Rotation
1 Set
1 Set
15 Reps
15 Reps
-
-
1C
Glute Bridge (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Pogo Hop
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
65%
65%
65%
65%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
6
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
7
Hanging Knee Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
8
Parasympathetic Breathing
1 Set
10 Reps
-
Day 2
1A
Band Face Pull
1 Set
1 Set
15 Reps
15 Reps
-
-
1B
Thread The Needle
1 Set
1 Set
5 Reps
5 Reps
-
-
1C
World's Greatest Stretch
1 Set
1 Set
3 Reps
3 Reps
-
-
2
Tall Kneeling Med Ball Chest Pass
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
65%
65%
65%
65%
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
5
Arnold Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
7A
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
7B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
8
Parasympathetic Breathing
1 Set
10 Reps
-
Day 3
1
Cardio (Zone 2)
1 Set
30 mins
@6
2
Post Game Mobility Flow
1 Set
20 mins
-
Day 4
1A
Dead Bug
1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Band Internal Rotation
1 Set
1 Set
15 Reps
15 Reps
-
-
1C
Bench T-Spine Stretch
1 Set
1 Set
3 Reps
3 Reps
-
-
2
Med Ball Slam
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
High Pull
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@7
@7
@7
@7
@7
4A
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
@7
4B
Box Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
6
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
7
Parasympathetic Breathing
1 Set
10 Reps
-
Day 5
1
Cardio (Zone 2)
1 Set
30 mins
@6
Day 6
1A
Scapular Wall Slides
1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Terminal Knee Extension
1 Set
1 Set
15 Reps
15 Reps
-
-
1C
Cat Cow Stretch
1 Set
1 Set
3 Reps
3 Reps
-
-
2
Double Leg Multi-Directional Pogo
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Trap Bar Power Shrug
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
6A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7
@7
6B
Nordic Curl
1 Set
1 Set
3-5 Reps
3-5 Reps
@7
@7
7
Parasympathetic Breathing
1 Set
10 Reps
-
Day 7
1
Post Game Mobility Flow
1 Set
-