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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Triceps
11.9%
Hamstrings
9.2%
Front Delts
8.8%
Middle Delts
8.7%
Biceps
8.4%
Glutes
7.8%
Chest
7.5%
Lats
4.3%
Upper Back
4.3%
Calves
4%
Lower Back
2.9%
Abs
2.8%
Rear Delts
2.7%
Forearms
1.7%
Adductors
1.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-