Watch me destroy body in winter arc !
To become what you were meant to be.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Assisted) | 1 | 0 reps |
| 2 | Chest Fly (Machine) | 1 | 0 reps |
| 3 | Chest Press (Machine) | 1 | 0 reps |
| 4 | Hammer Curl (Cable) | 1 | 0 reps |
| 5 | Lateral Raise Machine | 1 | 0 reps |
| 6 | Shoulder Press (Machine) | 1 | 0 reps |
| 7 | Tricep Extension (Machine) | 1 | 0 reps |
| 8 | Cable Crossover | 1 | 0 reps |
| 9 | Chest Fly (Cable) | 1 | 0 reps |
| 10 | Lying Pullover (Cable) | 1 | 0 reps |
| 11 | Bench Press (Dumbbell) | 1 | 0 reps |
| 12 | Pec Fly (Dumbbell) | 1 | 0 reps |
| 13 | Dumbbell Bench Pullover | 1 | 0 reps |
| 14 | Overhead Tricep Extension (Cable) | 1 | 0 reps |
| 15 | Single Arm Overhead Tricep Extension | 1 | 0 reps |
| 16 | Tricep Kickback | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 1 | 0 reps |
| 2 | Chin-Up (Assisted) | 1 | 0 reps |
| 3 | Lat Pulldown | 1 | 0 reps |
| 4 | Back Extension | 1 | 0 reps |
| 5 | Underhand Lat Pulldown | 1 | 0 reps |
| 6 | Lat Pulldown (Close Grip) | 1 | 0 reps |
| 7 | Wide Grip Lat Pulldown | 1 | 0 reps |
| 8 | Bicep Curl (Machine) | 1 | 0 reps |
| 9 | T-Bar Row | 1 | 0 reps |
| 10 | Pullover (Machine) | 1 | 0 reps |
| 11 | Chest Supported Row (Machine) | 1 | 0 reps |
| 12 | Face Pull | 1 | 0 reps |
| 13 | Bicep Curl (Cable) | 1 | 0 reps |
| 14 | Seated Row (Cable) | 1 | 0 reps |
| 15 | Upright Row (Cable) | 1 | 0 reps |
| 16 | Shrug (Dumbbell) | 1 | 0 reps |
| 17 | Glute Bridge (Dumbbell) | 1 | 0 reps |
| 18 | Dumbbell Row | 1 | 0 reps |
| 19 | Y Raise (Dumbbell) | 1 | 0 reps |
| 20 | Y Raise | 1 | 0 reps |
| 21 | Upright Row (Cable) | 1 | 0 reps |
| 22 | Hammer Curl | 1 | 0 reps |
| 23 | Pinwheel Curl | 1 | 0 reps |
| 24 | Concentration Curl | 1 | 0 reps |
| 25 | Bicep Curl (Dumbbell) | 1 | 0 reps |
| 26 | Wrist Curls | 1 | 0 reps |
| 27 | Reverse Wrist Curl (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 1 | 0 reps |
| 2 | Leg Extension | 1 | 0 reps |
| 3 | Leg Press | 1 | 0 reps |
| 4 | Hack Squat | 1 | 0 reps |
| 5 | Lying Leg Curl | 1 | 0 reps |
| 6 | Goblet Squat | 1 | 0 reps |
| 7 | Glute Bridge (Dumbbell) | 1 | 0 reps |
| 8 | Lunge (Dumbbell) | 1 | 0 reps |
| 9 | Step-Up (Weighted) | 1 | 0 reps |
| 10 | Deadlift (Dumbbell) | 1 | 0 reps |
| 11 | Front Squat (Dumbbell) | 1 | 0 reps |
| 12 | Sumo Deadlift (Dumbbell) | 1 | 0 reps |
| 13 | Romanian Deadlift (Dumbbell) | 1 | 0 reps |
| 14 | Bulgarian Split Squat (Dumbbell) | 1 | 0 reps |
| 15 | Box Jump | 1 | 0 reps |
| 16 | Pistol Squat | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Mountain Climber | 1 | 0 reps |
| 2 | Rotating Plank | 1 | 0 reps |
| 3 | Plank | 1 | 0 min |
| 4 | Side Plank | 1 | 0 min |
| 5 | Bicycle Crunch | 1 | 0 reps |
| 6 | Knee Raise (Captain's Chair) | 1 | 0 reps |
| 7 | Sit Up | 1 | 0 reps |
| 8 | Abs Crunch (Weighted) | 1 | 0 reps |
| 9 | Decline Crunch (Weighted) | 1 | 0 reps |
| 10 | Side Bend (Dumbbell) | 1 | 0 reps |
| 11 | Hip Thrust (Dumbbell) | 1 | 0 reps |
Common questions
Yes, Watch me destroy body in winter arc ! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 180 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.
Watch me destroy body in winter arc ! is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Watch me destroy body in winter arc ! 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
