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3-Day Plan 2025 Winter Arc

by Maria Lacambra
2 athletes joined

Program Description

made for friends and family

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 14, 2025 01:28
  • Last Edited
    Jun 18, 2025 12:20

Summary

Unleash your potential with the 3-Day Plan 2025 Winter Arc, a comprehensive 7-week program designed to sculpt and strengthen your entire body. Each week, you'll engage in targeted workouts that blend compound movements with isolation exercises, focusing on legs, glutes, and core stability. With three sessions per week, this plan is perfect for those looking to maximize their gym time while building muscle and enhancing overall fitness. Get ready to elevate your training and achieve your goals!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2A
Lat Pulldown
4
10 reps
-
2B
Rear Delt Fly (Dumbbell)
1
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Dumbbell Row
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
12 reps
-
5B
Single Arm Rear Delt Fly (Cable)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
4
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Dumbbell Row
3
15 reps
-
6
One Arm Lateral Raise (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Tricep Kickback
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
-
2
Lat Pulldown
3
10 reps
-
3
Cable Crossover
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Dumbbell Row
2
15 reps
-
6
One Arm Lateral Raise (Cable)
2
15 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
-
8
Tricep Kickback
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
2
Single Leg Hip Thrust
4
12 reps
-
3
Single Leg Press
3
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
45 reps
-
6
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
2
Single Leg Hip Thrust
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
2
12 reps
-
5
Farmer's Walk (Weighted)
2
45 reps
-
6
Cable Crunch
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
4
60 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Farmer's Walk (Weighted)
3
45 reps
-
5
Leg Raise (Captain's Chair)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
60 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Leg Extension
2
12 reps
-
4
Farmer's Walk (Weighted)
2
45 reps
-
5
Leg Raise (Captain's Chair)
2
15 reps
-
Week 1
1 / 7 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
-
2
Single Leg Hip Thrust
4 Sets
12 Reps
-
3
Single Leg Press
3 Sets
12 Reps
-
4
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
45 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 3
1
Glute Bridge (Dumbbell)
4 Sets
60 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Farmer's Walk (Weighted)
3 Sets
45 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2A
Lat Pulldown
4 Sets
10 Reps
-
2B
Rear Delt Fly (Dumbbell)
1 Set
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
4
Dumbbell Row
3 Sets
15 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5B
Single Arm Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-