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Watch me destroy body in winter arc !

by Giri V.
5.0
(1 rating)

Program Description

Complete exercise

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Nov 14, 2024 04:55
  • Last Edited
    Jun 18, 2025 12:52

Summary

Get ready to transform your physique with the "Watch Me Destroy Body in Winter Arc!" program, a focused 1-week plan designed to push your limits over four intense training days. Each session targets key muscle groups with a mix of machine and free weight exercises, ensuring you build strength and definition in your chest, triceps, and shoulders. With expert-guided video demonstrations and a full gym setup, you'll maximize your effort and see results fast. Embrace the challenge and make this winter your season of transformation!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Glutes
10.1%
Lats
9.8%
Abs
9.8%
Biceps
9.6%
Quadriceps
9.6%
Hamstrings
8.3%
Chest
6.9%
Triceps
5.7%
Front Delts
5.4%
Lower Back
3.9%
Forearms
3%
Middle Delts
2.9%
Rear Delts
2.4%
Other
0.8%
Adductors
0.7%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
-
2
Chest Fly (Machine)
1
-
3
Chest Press (Machine)
1
-
4
Hammer Curl (Cable)
1
-
5
Lateral Raise Machine
1
-
6
Shoulder Press (Machine)
1
-
7
Tricep Extension (Machine)
1
-
8
Cable Crossover
1
-
9
Chest Fly (Cable)
1
-
10
Lying Pullover (Cable)
1
-
11
Bench Press (Dumbbell)
1
-
12
Pec Fly (Dumbbell)
1
-
13
Dumbbell Bench Pullover
1
-
14
Overhead Tricep Extension (Cable)
1
-
15
Single Arm Overhead Tricep Extension
1
-
16
Tricep Kickback
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Chin-Up (Assisted)
1
-
3
Lat Pulldown
1
-
4
Back Extension
1
-
5
Underhand Lat Pulldown
1
-
6
Lat Pulldown (Close Grip)
1
-
7
Wide Grip Lat Pulldown
1
-
8
Bicep Curl (Machine)
1
-
9
T-Bar Row
1
-
10
Pullover (Machine)
1
-
11
Chest Supported Row (Machine)
1
-
12
Face Pull
1
-
13
Bicep Curl (Cable)
1
-
14
Seated Row (Cable)
1
-
15
Upright Row (Cable)
1
-
16
Shrug (Dumbbell)
1
-
17
Glute Bridge (Dumbbell)
1
-
18
Dumbbell Row
1
-
19
Y Raise (Dumbbell)
1
-
20
Y Raise
1
-
21
Upright Row (Cable)
1
-
22
Hammer Curl
1
-
23
Pinwheel Curl
1
-
24
Concentration Curl
1
-
25
Bicep Curl (Dumbbell)
1
-
26
Wrist Curls
1
-
27
Reverse Wrist Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
-
2
Leg Extension
1
-
3
Leg Press
1
-
4
Hack Squat
1
-
5
Lying Leg Curl
1
-
6
Goblet Squat
1
-
7
Glute Bridge (Dumbbell)
1
-
8
Lunge (Dumbbell)
1
-
9
Step-Up (Weighted)
1
-
10
Deadlift (Dumbbell)
1
-
11
Front Squat (Dumbbell)
1
-
12
Sumo Deadlift (Dumbbell)
1
-
13
Romanian Deadlift (Dumbbell)
1
-
14
Bulgarian Split Squat (Dumbbell)
1
-
15
Box Jump
1
-
16
Pistol Squat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
-
2
Rotating Plank
1
-
3
Plank
1
-
4
Side Plank
1
-
5
Bicycle Crunch
1
-
6
Knee Raise (Captain's Chair)
1
-
7
Sit Up
1
-
8
Abs Crunch (Weighted)
1
-
9
Decline Crunch (Weighted)
1
-
10
Side Bend (Dumbbell)
1
-
11
Hip Thrust (Dumbbell)
1
-
Week 1
1 / 1 Weeks
Day 1
1
Dip (Assisted)
1 Set
-
2
Chest Fly (Machine)
1 Set
-
3
Chest Press (Machine)
1 Set
-
4
Hammer Curl (Cable)
1 Set
-
5
Lateral Raise Machine
1 Set
-
6
Shoulder Press (Machine)
1 Set
-
7
Tricep Extension (Machine)
1 Set
-
8
Cable Crossover
1 Set
-
9
Chest Fly (Cable)
1 Set
-
10
Lying Pullover (Cable)
1 Set
-
11
Bench Press (Dumbbell)
1 Set
-
12
Pec Fly (Dumbbell)
1 Set
-
13
Dumbbell Bench Pullover
1 Set
-
14
Overhead Tricep Extension (Cable)
1 Set
-
15
Single Arm Overhead Tricep Extension
1 Set
-
16
Tricep Kickback
1 Set
-
Day 2
1
Pull-Up (Assisted)
1 Set
-
2
Chin-Up (Assisted)
1 Set
-
3
Lat Pulldown
1 Set
-
4
Back Extension
1 Set
-
5
Underhand Lat Pulldown
1 Set
-
6
Lat Pulldown (Close Grip)
1 Set
-
7
Wide Grip Lat Pulldown
1 Set
-
8
Bicep Curl (Machine)
1 Set
-
9
T-Bar Row
1 Set
-
10
Pullover (Machine)
1 Set
-
11
Chest Supported Row (Machine)
1 Set
-
12
Face Pull
1 Set
-
13
Bicep Curl (Cable)
1 Set
-
14
Seated Row (Cable)
1 Set
-
15
Upright Row (Cable)
1 Set
-
16
Shrug (Dumbbell)
1 Set
-
17
Glute Bridge (Dumbbell)
1 Set
-
18
Dumbbell Row
1 Set
-
19
Y Raise (Dumbbell)
1 Set
-
20
Y Raise
1 Set
-
21
Upright Row (Cable)
1 Set
-
22
Hammer Curl
1 Set
-
23
Pinwheel Curl
1 Set
-
24
Concentration Curl
1 Set
-
25
Bicep Curl (Dumbbell)
1 Set
-
26
Wrist Curls
1 Set
-
27
Reverse Wrist Curl (Dumbbell)
1 Set
-
Day 3
1
Leg Curl
1 Set
-
2
Leg Extension
1 Set
-
3
Leg Press
1 Set
-
4
Hack Squat
1 Set
-
5
Lying Leg Curl
1 Set
-
6
Goblet Squat
1 Set
-
7
Glute Bridge (Dumbbell)
1 Set
-
8
Lunge (Dumbbell)
1 Set
-
9
Step-Up (Weighted)
1 Set
-
10
Deadlift (Dumbbell)
1 Set
-
11
Front Squat (Dumbbell)
1 Set
-
12
Sumo Deadlift (Dumbbell)
1 Set
-
13
Romanian Deadlift (Dumbbell)
1 Set
-
14
Bulgarian Split Squat (Dumbbell)
1 Set
-
15
Box Jump
1 Set
-
16
Pistol Squat
1 Set
-
Day 4
1
Mountain Climber
1 Set
-
2
Rotating Plank
1 Set
-
3
Plank
1 Set
-
4
Side Plank
1 Set
-
5
Bicycle Crunch
1 Set
-
6
Knee Raise (Captain's Chair)
1 Set
-
7
Sit Up
1 Set
-
8
Abs Crunch (Weighted)
1 Set
-
9
Decline Crunch (Weighted)
1 Set
-
10
Side Bend (Dumbbell)
1 Set
-
11
Hip Thrust (Dumbbell)
1 Set
-