**WINTER ARC** is a comprehensive 12-week program designed to enhance your strength and hypertrophy through a balanced 5-day training split. Each week, you'll tackle focused workouts that include barbell and dumbbell exercises, such as the Bench Press and Pull-Up, ensuring a full-body approach that targets all major muscle groups. With a mix of strength and hypertrophy training, you'll build muscle while increasing your overall power. Get ready to push your limits and transform your physique this winter!

Goals:
- 2 plate overhead press (100kg)
- 3 plate bench press (140kg)
- 3 plate pull-up (60kg)
- 4 plate squat (180kg)
- 4 plate RDLs (180kg)
- 4 plate dips (100kg)
- full-stack pulldown, OHE, leg press, calf press, leg curl, CSR
- Lateral raise 30kg
- Incline curl 30kg

WINTER ARC

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push (Strength)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Face Pull

Incline Curl (Dumbbell)

Pull (Hypertrophy)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Legs (Strength)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Push (Hypertrophy)

Pull (Strength)

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