Winter arc
Winter arc
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Rear Delt Cable Fly | 2 | AMRAP | @6.5 |
| 2 | Rear Delt Row | 2 | 10 reps | @8 |
| 3 | Arnold Press | 3 | AMRAP | @8.5 |
| 4 | Kelso Shrug | 2 | AMRAP | @8 |
| 5 | Upright Row (Cable) | 1 | AMRAP | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | AMRAP | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 2 | AMRAP | @7 |
| 2 | Larsen Press (Barbell) | 3 | 6 reps | @9 |
| 3 | Decline Bench Press (Dumbbell) | 3 | AMRAP | @8 |
| 4 | Incline Bench Press (Smith Machine) | 2 | AMRAP | @8 |
| 5 | Pec Deck (Machine) | 2 | 10 reps | @9.5 |
| 6 | Chest Fly (Cable) | 1 | AMRAP | @7 |
| 7 | Dip (Bodyweight) | 1 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | AMRAP | @8.5 |
| 2 | AMRAP | @7 | ||
| 2 | One Arm Bent Over Row | 2 | AMRAP | @8 |
| 3 | Barbell Row | 1 | AMRAP | @8 |
| 4 | Lat Pulldown (Single Arm) | 1 | AMRAP | — |
| 5 | Lying Pullover (Cable) | 3 | 10 reps | @8 |
| 6 | Face Pull | 2 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single-Leg Leg Curl | 2 | AMRAP | @7 |
| 2 | Lying Leg Curl | 2 | AMRAP | @8.5 |
| 3 | Hack Squat | 3 | 10 reps | @9 |
| 4 | Leg Extension | 3 | AMRAP | @8 |
| 5 | Single Leg Press | 3 | AMRAP | @7 |
| 6 | Sissy Squat | 1 | AMRAP | @7 |
| 7 | Calf Raise (Leg Press) | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Abs Crunch (Bodyweight) | 1 | AMRAP | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 4 | AMRAP | @8 |
| 2 | Goblet Squat | 3 | 12–15 reps | @8 |
| 3 | Hip Thrust (Barbell) | 2 | AMRAP | @9 |
| 4 | Hip Abductor (Machine) | 2 | 15 reps | @7 |
| 5 | Hip Adductor (Machine) | 2 | 15 reps | @7 |
| 6 | Leg Press | 2 | 10–12 reps | @9.5 |
| 1 | 10–12 reps | @7 | ||
| 7 | Leg Extension | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 10–12 reps | @9 |
| 2 | Single Arm Tricep Extension (Cable) | 2 | AMRAP | @7 |
| 3 | Katana Extension | 2 | AMRAP | @8 |
| 4 | Bicep Curl (Cable) | 3 | 10–12 reps | @7 |
| 5 | Alternating Dumbbell Curl | 2 | 8–10 reps | @9.5 |
| 6 | Spider Curl | 2 | 10–12 reps | @9.5 |
| 7 | Reverse Bicep Curl (EZ Bar) | 1 | AMRAP | @7 |
| 8 | Wrist Curls | 2 | AMRAP | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Winter arc is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Winter arc is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Winter arc is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
