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Winter Arc Prep

by Joshua N.
3 athletes joined

Program Description

Building strength and aesthetics at an equal pace. Continuing to strengthen core with targeted low back and abdominal exercises. Strengthening entire posterior chain. Passively working towards a bigger bench press with upper chest work being the primary focus. Regimented and consistent programming to allow for more accurate progress tracking. Working towards the larger goal of hitting 230 pound bodyweight for me and lower bodyweight for Spencer. 

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 14, 2024 09:52
  • Last Edited
    Sep 21, 2024 03:56
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BlogBannerPC
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
2
Leg Extension
2
10-15 reps
3
Wide Grip Lat Pulldown
2
6-10 reps
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
4B
Dumbbell Row
3
8-12 reps
5A
Tricep Extension (Cable)
2
8-12 reps
5B
Preacher Curl (EZ Bar)
2
8-12 reps
6A
Back Extension
2
10-15 reps
6B
Cable Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hamstring Curl
2
8-12 reps
4
Lat Pulldown (Close Grip)
3
5-10 reps
5
Walking Lunge
2
AMRAP
6
Standing Calf Raise
2
AMRAP
7
Decline Sit Up (Weighted)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
1B
1km Row
1
2
Underhand Lat Pulldown
3
8-12 reps
3
Dip (Weighted)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Military Press (Barbell)
2
6-10 reps
6A
Lateral Raise (Dumbbell)
2
AMRAP
6B
Seated Incline Bicep Curl
2
AMRAP
7
Cable Crunch
3
AMRAP
Week 1
1 / 10 Weeks
Day 3
1A
Bench Press (Paused)
3 Sets
5-8 Reps
1B
1km Row
1 Set
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
3
Dip (Weighted)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Military Press (Barbell)
2 Sets
6-10 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
6B
Seated Incline Bicep Curl
2 Sets
AMRAP
7
Cable Crunch
3 Sets
AMRAP
Day 2
1
Leg Press
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Hamstring Curl
2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
5
Walking Lunge
2 Sets
AMRAP
6
Standing Calf Raise
2 Sets
AMRAP
7
Decline Sit Up (Weighted)
3 Sets
AMRAP
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
2
Leg Extension
2 Sets
10-15 Reps
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
4B
Dumbbell Row
3 Sets
8-12 Reps
5A
Tricep Extension (Cable)
2 Sets
8-12 Reps
5B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
6A
Back Extension
2 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
AMRAP