FA Winter Arc

by Félix Aubry

1 athletes joined

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Dec 18, 2025 04:12
Last Edited
Dec 22, 2025 01:03

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13%

Front Delts

11.1%

Triceps

11.1%

Middle Delts

9.3%

Chest

7.4%

Lats

7.4%

Biceps

7.4%

Quadriceps

7.4%

Hamstrings

7.4%

Rear Delts

3.7%

Abs

3.7%

Glutes

3.7%

Calves

3.7%

Forearms

1.9%

Abductors

1.9%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Incline Bench Press (Barbell)

3

6-8 reps

RPE 8

2

Shoulder Press (Plate Loaded)

3

6-8 reps

RPE 8

3

Behind The Back Lateral Raise (Cable)

3

8-12 reps

RPE 9

4

Pec Deck (Machine)

3

8-12 reps

RPE 9

5

Overhead Tricep Extension (Cable)

3

8-12 reps

RPE 9

Day 1

1

Incline Bench Press (Barbell)

3

6-8 reps

RPE 8

2

Shoulder Press (Plate Loaded)

3

6-8 reps

RPE 8

3

Behind The Back Lateral Raise (Cable)

3

8-12 reps

RPE 9

4

Pec Deck (Machine)

3

8-12 reps

RPE 9

5

Overhead Tricep Extension (Cable)

3

8-12 reps

RPE 9

Day 1

1

Incline Bench Press (Barbell)

3

6-8 reps

RPE 8

2

Shoulder Press (Plate Loaded)

3

6-8 reps

RPE 8

3

Behind The Back Lateral Raise (Cable)

3

8-12 reps

RPE 9

4

Pec Deck (Machine)

3

8-12 reps

RPE 9

5

Overhead Tricep Extension (Cable)

3

8-12 reps

RPE 9

Day 2

1

Bent Over Row (Dumbbell)

3

8-12 reps

RPE 9

2

Pull-Up (Bodyweight)

3

8-12 reps

RPE 9

3

Face Pull

3

8-12 reps

RPE 9

4

Incline Curl (Dumbbell)

3

8-12 reps

RPE 9

5

Hanging Leg Raise

3

8-12 reps

RPE 9

Day 2

1

Bent Over Row (Dumbbell)

3

8-12 reps

RPE 9

2

Pull-Up (Bodyweight)

3

8-12 reps

RPE 9

3

Face Pull

3

8-12 reps

RPE 9

4

Incline Curl (Dumbbell)

3

8-12 reps

RPE 9

5

Hanging Leg Raise

3

8-12 reps

RPE 9

Day 2

1

Bent Over Row (Dumbbell)

3

8-12 reps

RPE 9

2

Pull-Up (Bodyweight)

3

8-12 reps

RPE 9

3

Face Pull

3

8-12 reps

RPE 9

4

Incline Curl (Dumbbell)

3

8-12 reps

RPE 9

5

Hanging Leg Raise

3

8-12 reps

RPE 9

Day 3

1

Leg Press

3

6-8 reps

RPE 8

2

Leg Extension

3

8-12 reps

RPE 9

3

Leg Curl

3

8-12 reps

RPE 9

4

Calf Raise (Leg Press)

3

8-12 reps

RPE 9

Day 3

1

Leg Press

3

6-8 reps

RPE 8

2

Leg Extension

3

8-12 reps

RPE 9

3

Leg Curl

3

8-12 reps

RPE 9

4

Calf Raise (Leg Press)

3

8-12 reps

RPE 9

Day 3

1

Leg Press

3

6-8 reps

RPE 8

2

Leg Extension

3

8-12 reps

RPE 9

3

Leg Curl

3

8-12 reps

RPE 9

4

Calf Raise (Leg Press)

3

8-12 reps

RPE 9

Day 1

1

Incline Bench Press (Barbell)

3 Sets

6-8 Reps

@8

2

Shoulder Press (Plate Loaded)

3 Sets

6-8 Reps

@8

3

Behind The Back Lateral Raise (Cable)

3 Sets

8-12 Reps

@9

4

Pec Deck (Machine)

3 Sets

8-12 Reps

@9

5

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

@9

Day 2

1

Bent Over Row (Dumbbell)

3 Sets

8-12 Reps

@9

2

Pull-Up (Bodyweight)

3 Sets

8-12 Reps

@9

3

Face Pull

3 Sets

8-12 Reps

@9

4

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

@9

5

Hanging Leg Raise

3 Sets

8-12 Reps

@9

Day 3

1

Leg Press

3 Sets

6-8 Reps

@8

2

Leg Extension

3 Sets

8-12 Reps

@9

3

Leg Curl

3 Sets

8-12 Reps

@9

4

Calf Raise (Leg Press)

3 Sets

8-12 Reps

@9