5.0
(1 rating)
Program Description
winter fun
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 07, 2025 04:24
- Last EditedJun 18, 2025 11:08
Summary
Embrace the chill of winter with this dynamic 8-week program designed to keep you moving and motivated! Committing to six days a week, you'll tackle a variety of supersets that challenge your strength and endurance, featuring exercises like Front Squats, Bench Presses, and Deadlifts. Each session is structured to maximize your gains while keeping things fresh and engaging. Get ready to build muscle, increase your fitness level, and have fun while doing it!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6 reps
-
1B
Band Accelerated Split Jumps
4
4 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
8 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
6 reps
-
1B
Band Accelerated Split Jumps
4
4 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
8 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
5 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
8 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
5 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
8 reps
-
3A
Romanian Deadlift (Dumbbell)
3
8 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
4 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
6 reps
-
3A
Romanian Deadlift (Dumbbell)
3
6 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
4 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
6 reps
-
3A
Romanian Deadlift (Dumbbell)
3
6 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
-
1B
Band Accelerated Split Jumps
4
3 reps
-
2A
Yoga Bridge
4
10 mins
-
2B
Bird Dog Row
4
6 reps
-
3A
Romanian Deadlift (Dumbbell)
3
6 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
3 reps
-
1B
Band Accelerated Split Jumps
3
3 reps
-
2A
Yoga Bridge
3
10 mins
-
2B
Bird Dog Row
3
6 reps
-
3A
Romanian Deadlift (Dumbbell)
3
6 reps
-
3B
Suitcase + OH KB Carry
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Deep Push-Up Tantrums
4
10 reps
-
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Lateral Lunge
4
6 reps
-
3A
Copenhagen Plank Dips
3
5 reps
-
3B
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6 reps
-
1B
Deep Push-Up Tantrums
4
10 reps
-
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Lateral Lunge
4
6 reps
-
3A
Copenhagen Plank Dips
3
5 reps
-
3B
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Deep Push-Up Tantrums
4
8 reps
-
2A
Chin-Up (Bodyweight)
4
5 reps
-
2B
Lateral Lunge
4
5 reps
-
3A
Copenhagen Plank Dips
3
5 reps
-
3B
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
-
1B
Deep Push-Up Tantrums
4
8 reps
-
2A
Chin-Up (Bodyweight)
4
5 reps
-
2B
Lateral Lunge
4
5 reps
-
3A
Copenhagen Plank Dips
3
5 reps
-
3B
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
-
1B
Deep Push-Up Tantrums
3
6 reps
-
2A
Chin-Up (Bodyweight)
4
6 reps
-
2B
Lateral Lunge
4
4 reps
-
3A
Copenhagen Plank Dips
3
6 reps
-
3B
1/2 Kneeling Cable Rotation
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
4 reps
-
1B
Deep Push-Up Tantrums
3
6 reps
-
2A
Chin-Up (Bodyweight)
4
6 reps
-
2B
Lateral Lunge
4
4 reps
-
3A
Copenhagen Plank Dips
3
6 reps
-
3B
1/2 Kneeling Cable Rotation
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
3 reps
-
1B
Depth Drop Push-Up
4
3 reps
-
2A
Copenhagen Plank Dips
3
6 reps
-
2B
1/2 Kneeling Cable Rotation
3
6 reps
-
3A
Chin-Up (Bodyweight)
4
7 reps
-
3B
Lateral Lunge
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
3 reps
-
1B
Depth Drop Push-Up
3
3 reps
-
2A
Copenhagen Plank Dips
3
6 reps
-
2B
1/2 Kneeling Cable Rotation
3
6 reps
-
3A
Chin-Up (Bodyweight)
3
7 reps
-
3B
Lateral Lunge
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2A
Banded Deadbug
3
8 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2A
Banded Deadbug
3
8 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2A
Banded Deadbug
3
8 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2A
Banded Deadbug
3
8 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2A
Banded Deadbug
3
10 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2A
Banded Deadbug
3
10 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
-
2A
Banded Deadbug
3
10 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
-
2A
Banded Deadbug
3
10 reps
-
2B
Dead Hang
3
20 mins
-
3A
Bicep Curl (EZ Bar)
3
8 reps
-
3B
Skull Crusher (Barbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
BFR Aerobic (Choice)
1
20 mins
-
2
Mobility
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Snatch Deadlift
4
6 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
10 reps
-
5
Lu Raise
3
10 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
10 reps
-
5
Lu Raise
3
10 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Snatch Deadlift
4
5 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
8 reps
-
5
Lu Raise
3
8 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
3 reps
-
2
Snatch Deadlift
4
4 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
8 reps
-
5
Lu Raise
3
8 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
-
2
Snatch Deadlift
4
4 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
8 reps
-
5
Lu Raise
3
8 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2 reps
-
2
Snatch Deadlift
4
3 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
6 reps
-
5
Lu Raise
3
6 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
2 reps
-
2
Snatch Deadlift
4
3 reps
-
3
Sots Press
2
5 reps
-
4
Landmine Twist
3
6 reps
-
5
Lu Raise
3
6 reps
-
6
Back Extension (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
2 reps
-
2
Snatch Deadlift
3
3 reps
-
3
Sots Press
3
5 reps
-
4
Landmine Twist
3
6 reps
-
5
Lu Raise
3
6 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
6 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
6 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
6 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
6 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
5 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
5 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
4
5 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
5 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Power Jerk
4
4 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
4 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Power Jerk
4
4 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
4 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Power Jerk
4
3 reps
-
1B
Cable ER
4
8 reps
-
2A
Zercher Squat (Barbell)
4
3 reps
-
2B
Box Breathing
4
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Power Jerk
3
3 reps
-
1B
Cable ER
3
8 reps
-
2A
Zercher Squat (Barbell)
3
3 reps
-
2B
Box Breathing
3
3 reps
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Front Squat (Barbell)4 Sets
6 Reps
-
1B
Band Accelerated Split Jumps4 Sets
4 Reps
-
2A
Yoga Bridge4 Sets
10 mins
-
2B
Bird Dog Row4 Sets
8 Reps
-
3A
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
3B
Suitcase + OH KB Carry3 Sets
40 Reps
-
Day 2
1A
Bench Press (Barbell)4 Sets
6 Reps
-
1B
Deep Push-Up Tantrums4 Sets
10 Reps
-
2A
Chin-Up (Bodyweight)4 Sets
4 Reps
-
2B
Lateral Lunge4 Sets
6 Reps
-
3A
Copenhagen Plank Dips3 Sets
5 Reps
-
3B
1/2 Kneeling Cable Rotation3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
4 Reps
-
2A
Banded Deadbug3 Sets
8 Reps
-
2B
Dead Hang3 Sets
20 mins
-
3A
Bicep Curl (EZ Bar)3 Sets
8 Reps
-
3B
Skull Crusher (Barbell)3 Sets
8 Reps
-
Day 4
1
BFR Aerobic (Choice)1 Set
20 mins
-
2
Mobility1 Set
10 mins
-
Day 5
1
Hang Clean4 Sets
4 Reps
-
2
Snatch Deadlift4 Sets
6 Reps
-
3
Sots Press2 Sets
5 Reps
-
4
Landmine Twist3 Sets
10 Reps
-
5
Lu Raise3 Sets
10 Reps
-
6
Back Extension (Weighted)2 Sets
10 Reps
-
Day 6
1A
Push Press (Barbell)4 Sets
6 Reps
-
1B
Cable ER4 Sets
8 Reps
-
2A
Zercher Squat (Barbell)4 Sets
6 Reps
-
2B
Box Breathing4 Sets
3 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6 Reps
-