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!
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
-
-