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Jin’s winter arc

by Donovan W.
1 athletes joined

Program Description

Stater kit to cheeky gainz

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2024 10:48
  • Last Edited
    Jun 18, 2025 11:26

Summary

Embark on an 8-week journey with Jin’s Winter Arc, designed for dedicated lifters ready to build strength and muscle. This program features three intense workout days each week, focusing on compound movements and targeted exercises to sculpt your legs, back, and core. With a mix of dumbbell and machine workouts, you’ll challenge your limits and see results. Get ready to transform your physique and embrace the winter gains!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
@6.5
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
4
Reverse Lunge (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@7
@8
5
Hip Adductor (Machine)
2 Sets
AMRAP
@7
6
Hip Abductor (Machine)
2 Sets
AMRAP
@7
7
Hyperextension
3 Sets
AMRAP
@7
8
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
@7
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7
@8
4
Bicep Curl (Dumbbell)
3 Sets
5 Reps
@6.5
5
Hammer Curl
3 Sets
5 Reps
@6.5
6
Wrist Curls
3 Sets
5 Reps
@6.5
Day 3
1
Push Up (Incline)
3 Sets
AMRAP
@7
2
Dumbbell Row
3 Sets
10-15 Reps
@7
3
Goblet Squat
3 Sets
12 Reps
@8
4
Sumo Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
5
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@7