Sparsh’s Winter Arc Program
Transform your physique and unleash your athletic potential this winter—50 powerful sessions to sculpt, strengthen, and elevate your game!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 1B | Seated Overhead Press (Barbell) | 4 | 8 reps |
| Superset | |||
| 2A | Fly Press (Dumbbell) | 3 | 0 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 0 reps |
| Superset | |||
| 3A | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 3B | Hanging Leg Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Goblet Squat | 4 | 0 reps |
| 1B | Romanian Deadlift (Barbell) | 4 | 0 reps |
| Superset | |||
| 2A | Bulgarian Split Squat (Barbell) | 3 | 0 reps |
| 2B | Standing Calf Raise | 3 | 0 reps |
| 3 | Lying Leg Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Decline Bench Press (Barbell) | 3 | 0 reps |
| 1B | Pull-Up (Weighted) | 3 | 0 reps |
| Superset | |||
| 2A | Arnold Press | 3 | 0 reps |
| 2B | Lateral Raise (Cable) | 3 | 0 reps |
| Superset | |||
| 3A | Bicep Curl (EZ Bar) | 3 | 0 reps |
| 3B | Dip (Weighted) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 0 reps |
| 2 | Chest Supported Row (Machine) | 4 | 0 reps |
| Superset | |||
| 3A | Dumbbell Row | 3 | 0 reps |
| 3B | Reverse Pec Deck | 3 | 0 reps |
| Superset | |||
| 4A | Incline Curl (Dumbbell) | 3 | 0 reps |
| 4B | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Trap Bar Deadlift | 3 | 0 reps |
| 1B | sled push | 3 | 0 reps |
| Superset | |||
| 2A | Single Arm Farmer Carry | 3 | 0 min |
| 2B | Med Ball Slam | 3 | 0 reps |
| 3 | Hanging Leg Raise | 1 | 0 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Sparsh’s Winter Arc Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 50 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.
Sparsh’s Winter Arc Program is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Sparsh’s Winter Arc Program 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
