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Winter Split

by James K.

Program Description

Get bigger while working on strength. Baseline 5/3/1 but also took inspiration from Jordan Peters to create a 5 day upper lower split with a dedicated arm day.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 16, 2025 08:34
  • Last Edited
    Jun 18, 2025 10:34

Summary

Unleash your strength this winter with the Winter Split program! Over four weeks, you'll engage in a focused 5-day split that targets all major muscle groups, combining compound lifts and isolation exercises to maximize muscle growth and strength. Designed for those with access to a garage gym, this program features a mix of barbell, dumbbell, and machine workouts, ensuring variety and challenge. Get ready to push your limits and transform your physique with every rep!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
1
1
6-8 reps
12-20 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Single Arm Iso Row
1
1
6-8 reps
12-20 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
6-8 reps
12-20 reps
-
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
6-8 reps
12-20 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Single Arm Iso Row
1
1
6-8 reps
12-20 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
6-8 reps
12-20 reps
-
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown
1
1
6-8 reps
12-20 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Single Arm Iso Row
1
1
6-8 reps
12-20 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
6-8 reps
12-20 reps
-
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Lat Pulldown
1
1
6-8 reps
12-20 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Single Arm Iso Row
1
1
6-8 reps
12-20 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
6-8 reps
12-20 reps
-
-
6
Bicep Curl (Dumbbell)
3
6-10 reps
-
7
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
1
1
6-8 reps
12-20 reps
-
-
3
Leg Press
1
1
6-8 reps
12-20 reps
-
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hack Squat
1
1
6-8 reps
12-20 reps
-
-
3
Leg Press
1
1
6-8 reps
12-20 reps
-
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hack Squat
1
1
6-8 reps
12-20 reps
-
-
3
Leg Press
1
1
6-8 reps
12-20 reps
-
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Hack Squat
1
1
6-8 reps
12-20 reps
-
-
3
Leg Press
1
1
6-8 reps
12-20 reps
-
-
4
Leg Extension
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Barbell Row
1
1
6-8 reps
12-20 reps
-
-
3
Pec Fly (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Standing Pullover (Cable)
1
1
6-8 reps
12-20 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
6-8 reps
12-20 reps
-
-
6
Incline Curl (Dumbbell)
3
3 reps
-
7
Seated Dip (Machine)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Barbell Row
1
1
6-8 reps
12-20 reps
-
-
3
Pec Fly (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Standing Pullover (Cable)
1
1
6-8 reps
12-20 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
6-8 reps
12-20 reps
-
-
6
Incline Curl (Dumbbell)
3
3 reps
-
7
Seated Dip (Machine)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Barbell Row
1
1
6-8 reps
12-20 reps
-
-
3
Pec Fly (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Standing Pullover (Cable)
1
1
6-8 reps
12-20 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
6-8 reps
12-20 reps
-
-
6
Incline Curl (Dumbbell)
3
3 reps
-
7
Seated Dip (Machine)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Barbell Row
1
1
6-8 reps
12-20 reps
-
-
3
Pec Fly (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Standing Pullover (Cable)
1
1
6-8 reps
12-20 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
6-8 reps
12-20 reps
-
-
6
Incline Curl (Dumbbell)
3
3 reps
-
7
Seated Dip (Machine)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Smith Machine)
1
1
6-8 reps
12-20 reps
-
-
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Smith Machine)
1
1
6-8 reps
12-20 reps
-
-
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Smith Machine)
1
1
6-8 reps
12-20 reps
-
-
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Squat (Smith Machine)
1
1
6-8 reps
12-20 reps
-
-
3
Split Squat (Dumbbell)
1
1
6-8 reps
12-20 reps
-
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-10 reps
-
2
Bicep Curl (Barbell)
3
12 reps
-
3
Dip (Bodyweight)
2
20 reps
-
4
Hammer Curl
2
12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-10 reps
-
2
Bicep Curl (Barbell)
3
12 reps
-
3
Dip (Bodyweight)
2
20 reps
-
4
Hammer Curl
2
12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-10 reps
-
2
Bicep Curl (Barbell)
3
12 reps
-
3
Dip (Bodyweight)
2
20 reps
-
4
Hammer Curl
2
12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Rear Delt Fly (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
8-10 reps
-
2
Bicep Curl (Barbell)
3
12 reps
-
3
Dip (Bodyweight)
2
20 reps
-
4
Hammer Curl
2
12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
6
Preacher Curl (EZ Bar)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Rear Delt Fly (Dumbbell)
2
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
4
Single Arm Iso Row
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
6-8 Reps
12-20 Reps
-
-
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hack Squat
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
3
Leg Press
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
4
Leg Extension
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Barbell Row
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
3
Pec Fly (Dumbbell)
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
4
Standing Pullover (Cable)
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
6-8 Reps
12-20 Reps
-
-
6
Incline Curl (Dumbbell)
3 Sets
3 Reps
-
7
Seated Dip (Machine)
3 Sets
3 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
3
Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
12-20 Reps
-
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
20 Reps
-
Day 5
1
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
2
Bicep Curl (Barbell)
3 Sets
12 Reps
-
3
Dip (Bodyweight)
2 Sets
20 Reps
-
4
Hammer Curl
2 Sets
12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
12 Reps
-
7
Lateral Raise (Cable)
2 Sets
15 Reps
-
8
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-