Winter arch
Build muscle and burn fat
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 1 | 2 reps | ||
| 2 | Single Leg Romanian Deadlift | 3 | 10 reps |
| 3 | Hip Thrust (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 4 | Bulgarian Split Squat (Dumbbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Hip Abductor (Machine) | 5 | 0 reps |
| 6 | Hip Extension | 5 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 0 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Tricep Rope Push Down (Cable) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Single Arm Tricep Extension (Cable) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Face Pull | 3 | 10 reps |
| 6 | One Arm Lateral Raise (Cable) | 1 | 8 reps |
| 2 | 6 reps | ||
| 7 | 10km Row | 1 | 60 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 0 reps |
| 2 | Bent Over Row (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Lat Pulldown (Close Grip) | 3 | 0 reps |
| 4 | Seated Row (Cable) | 2 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 5 | Single Arm Row (Cable) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 6 | Rear Delt Fly (Machine) | 3 | 10 reps |
| 1 | 8 reps | ||
| 7 | Back Extension | 5 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 2 | Leg Press (45 Degrees) | 2 | 10 reps |
| 1 | 8 reps | ||
| 2 | 6 reps | ||
| 3 | Hip Thrust (Barbell) | 2 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 4 | Hip Abductor (Machine) | 4 | 0 reps |
| 5 | Step-Up (Weighted) | 3 | 0 reps |
| 6 | Glute Kickback (Cable) | 3 | 0 reps |
| 7 | Hip Extension | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 0 reps |
| 2 | Lat Pulldown | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Underhand Lat Pulldown | 2 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Lat Pullover | 3 | 10 reps |
| 5 | Upper Back | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 6 | Rear Delt Fly (Cable) | 2 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 7 | Back Extension | 5 | 20 reps |
| 8 | Bicep Curl (Cable) | 2 | 10 reps |
| 1 | 8 reps |
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Winter arch is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 11 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 120 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 arch 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 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Winter arch 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
