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Winter arc

by Donovan W.
3 athletes joined

Program Description

Perfect for those who don’t want to be a weak bitch all winter

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 15, 2024 06:31
  • Last Edited
    Jun 18, 2025 10:12

Summary

Unleash your potential this winter with the **Winter Arc** program, an intense 8-week journey designed to sculpt and strengthen your entire upper body. Committing to 7 days a week, you'll dive into targeted workouts focusing on shoulders, chest, and back, utilizing a variety of equipment to maximize gains. Each session is crafted to challenge your limits, featuring exercises like the Arnold Press and Chest Press, ensuring you build muscle and endurance effectively. Get ready to transform your physique and embrace the season with confidence!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
AMRAP
RPE 7
2
Lying Leg Curl
2
AMRAP
RPE 8.5
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
AMRAP
RPE 8
5
Single Leg Press
3
AMRAP
RPE 7
6
Sissy Squat
1
AMRAP
RPE 7
7
Calf Raise (Leg Press)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
3
Katana Extension
2
AMRAP
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
RPE 7
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 9.5
6
Spider Curl
2
10-12 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 7
8
Wrist Curls
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
AMRAP
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
AMRAP
RPE 9
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 7
7
Leg Extension
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Single Arm Rear Delt Cable Fly
2 Sets
AMRAP
@6.5
2
Rear Delt Row
2 Sets
10 Reps
@8
3
Arnold Press
3 Sets
AMRAP
@8.5
4
Kelso Shrug
2 Sets
AMRAP
@8
5
Upright Row (Cable)
1 Set
AMRAP
@8
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@7
Day 2
1
Chest Press (Machine)
2 Sets
AMRAP
@7
2
Larsen Press (Barbell)
3 Sets
6 Reps
@9
3
Decline Bench Press (Dumbbell)
3 Sets
AMRAP
@8
4
Incline Bench Press (Smith Machine)
2 Sets
AMRAP
@8
5
Pec Deck (Machine)
2 Sets
10 Reps
@9.5
6
Chest Fly (Cable)
1 Set
AMRAP
@7
7
Dip (Bodyweight)
1 Set
AMRAP
@8
Day 3
1
Lat Pulldown
2 Sets
2 Sets
AMRAP
AMRAP
@8.5
@7
2
One Arm Bent Over Row
2 Sets
AMRAP
@8
3
Barbell Row
1 Set
AMRAP
@8
4
Lat Pulldown (Single Arm)
1 Set
AMRAP
-
5
Lying Pullover (Cable)
3 Sets
10 Reps
@8
6
Face Pull
2 Sets
AMRAP
@8
Day 4
1
Single-Leg Leg Curl
2 Sets
AMRAP
@7
2
Lying Leg Curl
2 Sets
AMRAP
@8.5
3
Hack Squat
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
AMRAP
@8
5
Single Leg Press
3 Sets
AMRAP
@7
6
Sissy Squat
1 Set
AMRAP
@7
7
Calf Raise (Leg Press)
3 Sets
AMRAP
@8
Day 6
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
@7
Day 7
1
Lying Leg Curl
4 Sets
AMRAP
@8
2
Goblet Squat
3 Sets
12-15 Reps
@8
3
Hip Thrust (Barbell)
2 Sets
AMRAP
@9
4
Hip Abductor (Machine)
2 Sets
15 Reps
@7
5
Hip Adductor (Machine)
2 Sets
15 Reps
@7
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@7
7
Leg Extension
3 Sets
AMRAP
@8
Day 5
1
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
2
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
@7
3
Katana Extension
2 Sets
AMRAP
@8
4
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
@9.5
6
Spider Curl
2 Sets
10-12 Reps
@9.5
7
Reverse Bicep Curl (EZ Bar)
1 Set
AMRAP
@7
8
Wrist Curls
2 Sets
AMRAP
@7