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Winter Gains

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Program Description

**Winter Gains** is a comprehensive 10-week strength training program designed to help you build muscle and enhance your overall fitness during the colder months. With 30 workouts scheduled across the duration, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and dumbbell presses, targeting all major muscle groups. Each session is structured to optimize intensity and recovery, ensuring you make consistent progress. Embrace the challenge and transform your physique this winter!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 06, 2025 04:05
  • Last Edited
    Dec 07, 2025 12:09
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.8%
Quadriceps
13.9%
Hamstrings
12.7%
Abs
12.3%
Triceps
7.9%
Front Delts
7.3%
Upper Back
6.2%
Chest
5.4%
Lats
5%
Lower Back
4%
Adductors
2.7%
Middle Delts
2.5%
Biceps
2.5%
Forearms
1.2%
Rear Delts
0.6%
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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 (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
5
Side Bend (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Push Up
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Push Up
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Push Up
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Push Up
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Push Up
3
20 reps
RPE 8
5
Side Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
15 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
15 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
15 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
15 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
15 reps
RPE 8
5
Russian Twist
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
10 reps
RPE 8
2
Pull-Up (Assisted)
3
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
5
Pallof Press
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 6
2
Push Up
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 6
4
Prone Press
3
15 reps
RPE 6
5
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 6
2
Push Up
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 6
4
Prone Press
3
15 reps
RPE 6
5
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 6
2
Push Up
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 6
4
Prone Press
3
15 reps
RPE 6
5
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 6
2
Push Up
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 6
4
Prone Press
3
15 reps
RPE 6
5
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 6
2
Push Up
3
20 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 6
4
Prone Press
3
15 reps
RPE 6
5
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Suitcase Carry March
3
20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Hip Airplanes
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Suitcase Carry March
3
20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Hip Airplanes
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Suitcase Carry March
3
20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Hip Airplanes
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Suitcase Carry March
3
20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Hip Airplanes
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
15 reps
RPE 8
3
Suitcase Carry March
3
20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Hip Airplanes
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@6
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
5
Side Bend (Dumbbell)
3 Sets
15 Reps
@6
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Assisted)
3 Sets
12 Reps
@8
3
Goblet Squat
3 Sets
12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
5
Russian Twist
3 Sets
20 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
12 Reps
@6
2
Push Up
3 Sets
20 Reps
@8
3
Single Leg Romanian Deadlift
3 Sets
10 Reps
@6
4
Prone Press
3 Sets
15 Reps
@6
5
Plank
3 Sets
1 mins
@8