Winter Arc - High Frequency
Strength and hypertrophy training for intermediate/advanced lifters. The program is focused on high frequency, high intensity and low-ish volume training.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10–15 reps | @8–9 |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps | @7–8 |
| 3 | Leg Extension | 2 | 10–15 reps | @8–9 |
| 4 | Incline Bench Press (Smith Machine) | 1 | 5–8 reps | @9–10 |
| 1 | 8–10 reps | @9–10 | ||
| 5 | Dip (Weighted) | 1 | 4–6 reps | @9–10 |
| 1 | 6–10 reps | @9–10 | ||
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | @9–10 |
| 7 | Lateral Raise (Machine) | 1 | 8–12 reps | @8–9 |
| 1 | 8–15 reps | @9–10 | ||
| 8 | Rear Delt Fly (Cable) | 1 | 8–12 reps | @8–9 |
| 1 | 8–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 5–8 reps | @9–10 |
| 1 | 8–10 reps | @9–10 | ||
| 2 | Incline Chest Press (Machine) | 2 | 8–10 reps | @9–10 |
| 3 | Pec Deck (Machine) | 2 | 8–15 reps | @9–10 |
| Superset | ||||
| 4A | JM Press (Smith Machine) | 2 | 8–12 reps | @8–9 |
| 4B | Close Grip Bench Press (Smith Machine) | 2 | 1–5 reps | @8–9 |
| 5 | Lateral Raise (Cable) | 1 | 8–12 reps | @8–9 |
| 2 | 10–15 reps | @9–10 | ||
| 6 | Decline Crunch (Weighted) | 3 | 8–12 reps | @7–9 |
| 7 | Plank | 1 | 1 min | @7 |
| 1 | 1 min | @8 | ||
| 1 | 1 min | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hamstring Curl | 3 | 8–12 reps | @7–8 |
| 2 | Chin-Up (Bodyweight) | 1 | AMRAP | @9–10 |
| 3 | Preacher Curl (EZ Bar) | 2 | 6–10 reps | @9–10 |
| 4 | Hammer Curl | 2 | 8–12 reps | @9–10 |
| 5 | Bayesian Curl | 2 | 10–15 reps | @9–10 |
| 6 | Chest Supported Row (Dumbbell) | 2 | 6–10 reps | @8–9 |
| 7 | Lat Pulldown | 1 | 6–10 reps | @8–9 |
| 1 | 6–10 reps | @9–10 | ||
| 8 | Standing Pullover (Cable) | 1 | 8–12 reps | @8–9 |
| 1 | 10–20 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | AMRAP | @9–10 |
| 2 | Chest Supported Row (Machine) | 2 | 6–10 reps | @9–10 |
| 3 | Cable Low Row | 2 | 6–10 reps | @9–10 |
| 4 | Lat Pulldown (Single Arm) | 2 | 8–12 reps | @9–10 |
| 5 | Reverse Pec Deck | 1 | 8–12 reps | @8–9 |
| 2 | 10–15 reps | @8–9 | ||
| 6 | Seated Overhead Press (Dumbbell) | 1 | 5–8 reps | @9–10 |
| 1 | 8–10 reps | @9–10 | ||
| Superset | ||||
| 7A | Bicep Curl (Cable) | 2 | 8–12 reps | @8–9 |
| 7B | Tricep Pushdown (Cable) | 2 | 8–12 reps | @8–9 |
| 8 | Incline Curl (Dumbbell) | 2 | 10–15 reps | @8–9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Winter Arc - High Frequency is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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 Arc - High Frequency is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Winter Arc - High Frequency 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
