logo
BoostcampPNG

Winter arc

by Markus nurmi

Program Description

You wanna grow? So shut tf up and go training.

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 10, 2024 07:36
  • Last Edited
    Jun 18, 2025 07:53

Summary

**Winter Arc** is a dynamic 6-week program designed to build strength and muscle through a focused three-day-per-week training schedule. Each session emphasizes heavy compound lifts like squats and bench presses, complemented by targeted accessory movements to enhance your upper and lower body. With a blend of intensity and volume tailored to challenge your limits, this program will help you forge a powerful physique just in time for spring. Equip yourself with a full gym and get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Chest
11.5%
Biceps
11.2%
Quadriceps
9.1%
Hamstrings
8.5%
Upper Back
7.9%
Front Delts
7.6%
Glutes
6.5%
Lats
5.6%
Middle Delts
5.5%
Forearms
3.4%
Rear Delts
3.3%
Calves
2.9%
Lower Back
1.7%
Adductors
1.7%
Abs
1.7%
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
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 10
5
T-Bar Row
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 10
5
T-Bar Row
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 10
5
T-Bar Row
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 10
5
T-Bar Row
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 10
5
T-Bar Row
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 10
5
T-Bar Row
3
10 reps
RPE 10
6
Lat Pulldown
3
12 reps
RPE 10
7
Seated Row (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Reverse Pec Deck
4
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
1
12 reps
RPE 10
-
8
Hammer preacher curl
3
12 reps
RPE 10
9
Face Away Cable Curl
3
2
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Reverse Pec Deck
4
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
1
12 reps
RPE 10
-
8
Hammer preacher curl
3
12 reps
RPE 10
9
Face Away Cable Curl
3
2
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Reverse Pec Deck
4
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
1
12 reps
RPE 10
-
8
Hammer preacher curl
3
12 reps
RPE 10
9
Face Away Cable Curl
3
2
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Reverse Pec Deck
4
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
1
12 reps
RPE 10
-
8
Hammer preacher curl
3
12 reps
RPE 10
9
Face Away Cable Curl
3
2
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Reverse Pec Deck
4
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
1
12 reps
RPE 10
-
8
Hammer preacher curl
3
12 reps
RPE 10
9
Face Away Cable Curl
3
2
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Reverse Pec Deck
4
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
1
12 reps
RPE 10
-
8
Hammer preacher curl
3
12 reps
RPE 10
9
Face Away Cable Curl
3
2
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
5
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
4
10 reps
RPE 10
7
Standing Calf Raise
4
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@10
4
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
5
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
6
Leg Curl
4 Sets
10 Reps
@10
7
Standing Calf Raise
4 Sets
15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Chest Fly (Cable)
3 Sets
12 Reps
@10
5
T-Bar Row
3 Sets
10 Reps
@10
6
Lat Pulldown
3 Sets
12 Reps
@10
7
Seated Row (Cable)
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Close Grip)
4 Sets
8 Reps
@9
2
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Reverse Pec Deck
4 Sets
12 Reps
@10
7
Preacher Curl (Dumbbell)
3 Sets
1 Set
12 Reps
@10
-
8
Hammer preacher curl
3 Sets
12 Reps
@10
9
Face Away Cable Curl
3 Sets
2 Sets
12 Reps
-
-