Sparsh’s Winter Arc Program

by Sparsh Malhotra

Program Description

**Sparsh’s Winter Arc Program** is a comprehensive 10-week training plan designed to elevate your fitness through a blend of strength and conditioning workouts. With a commitment of just 50 minutes per session, you'll engage in a variety of exercises targeting all major muscle groups, focusing on athletic performance, bodybuilding, and muscle sculpting. This intermediate-level program requires access to a full gym and is structured to progressively challenge you, ensuring continuous improvement and results. Get ready to transform your physique and enhance your athletic prowess!

Program Overview

Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
50 minutes
Created
Oct 14, 2025 05:55
Last Edited
Oct 17, 2025 08:29

Summary

Unleash your potential this winter with Sparsh's Winter Arc Program, a comprehensive 10-week training plan designed to elevate your strength and physique. Committing just five days a week, you'll tackle a balanced mix of push, pull, and leg workouts, utilizing supersets to maximize efficiency and intensity. This program is perfect for those looking to build muscle, enhance endurance, and refine their technique in a full gym setting. Get ready to transform your fitness journey and achieve results that will carry you through the season!

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.3%

Upper Back

11.2%

Front Delts

10%

Hamstrings

8.6%

Lats

7.9%

Middle Delts

7.8%

Chest

7.4%

Quadriceps

7.1%

Biceps

6.8%

Abs

6.8%

Glutes

5.7%

Lower Back

2.8%

Rear Delts

2.6%

Calves

1.9%

Forearms

1.5%

Adductors

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

WEEK 9

WEEK 10

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

8 reps

Seated Overhead Press (Barbell)

8 reps

Fly Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 2

Lat Pulldown

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 3

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Lying Leg Curl

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 4

Decline Bench Press (Barbell)

Pull-Up (Weighted)

Arnold Press

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Dip (Weighted)

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 5

Trap Bar Deadlift

sled push

Single Arm Farmer Carry

Med Ball Slam

Hanging Leg Raise

Day 1

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

Seated Overhead Press (Barbell)

4 Sets

8 Reps

Fly Press (Dumbbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Tricep Rope Push Down (Cable)

3 Sets

Hanging Leg Raise

3 Sets

Day 3

Goblet Squat

4 Sets

Romanian Deadlift (Barbell)

4 Sets

Bulgarian Split Squat (Barbell)

3 Sets

Standing Calf Raise

3 Sets

Lying Leg Curl

3 Sets

Day 4

Decline Bench Press (Barbell)

3 Sets

Pull-Up (Weighted)

3 Sets

Arnold Press

3 Sets

Lateral Raise (Cable)

3 Sets

Bicep Curl (EZ Bar)

3 Sets

Dip (Weighted)

3 Sets

Day 2

Lat Pulldown

4 Sets

Chest Supported Row (Machine)

4 Sets

Dumbbell Row

3 Sets

Reverse Pec Deck

3 Sets

Incline Curl (Dumbbell)

3 Sets

Tricep Rope Push Down (Cable)

3 Sets

Day 5

Trap Bar Deadlift

3 Sets

sled push

3 Sets

Single Arm Farmer Carry

3 Sets

Med Ball Slam

3 Sets

Hanging Leg Raise

1 Set