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Gym Training Winter

by Jack W.
1 athletes joined

Program Description

**Gym Training Winter** is a comprehensive 12-week program designed to build strength and muscle endurance through a structured routine. With 36 training days, this program focuses on essential compound movements like deadlifts, bench presses, and squats, ensuring you engage multiple muscle groups effectively. Each session is meticulously crafted to challenge your limits, featuring progressive intensity levels to keep you motivated and on track. Get ready to transform your physique and elevate your performance this winter!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 23, 2026 12:45
  • Last Edited
    Mar 23, 2026 01:13
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Forearms
11%
Quadriceps
9.8%
Glutes
9.8%
Hamstrings
9.8%
Triceps
7.3%
Front Delts
7.3%
Lats
7.3%
Full-Body
6.1%
Abs
4.9%
Chest
3.7%
Biceps
3.7%
Middle Delts
3.7%
Lower Back
2.4%
Adductors
2.4%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Crawls
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Project Boulder
2
45 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Max Hang
3
3
3
3 secs
6 secs
9 secs
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Pull-Up (Weighted)
1
2
5 reps
5 reps
RPE 6
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
1
2
5 reps
5 reps
RPE 6
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@8
3
Dumbbell Row
1 Set
2 Sets
8 Reps
8 Reps
@6
@8
Day 2
1
Wall Crawls
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@7
@8
2
Project Boulder
2 Sets
45 mins
@9
Day 3
1
Max Hang
3 Sets
3 Sets
3 Sets
3 secs
6 secs
9 secs
@6
@7
@8
2
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@6.5
@8
3
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
@6
@8
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
@8