PPL + upper&arms WINTER ARC
BINGBONG NEW PROGRAM WEEHOO I NEED MENTAL HELP 3000
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Barbell Row | 3 | 8–12 reps |
| 3 | Pull-Up (Weighted) | 3 | AMRAP |
| 4 | Straight Arm Pulldown | 3 | 8–12 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 6 | Hammer Curl (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10–14 reps |
| 5 | Overhead Extension (Dumbbell) | 3 | 8–12 reps |
| 6 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5–10 reps |
| 2 | Leg Curl | 3 | 8–12 reps |
| 3 | Leg Press (45 Degrees) | 2 | 6–10 reps |
| 4 | Leg Extension | 3 | 8–12 reps |
| 5 | Standing Calf Raise | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 4 | Chest Fly (Cable) | 3 | 8–12 reps |
| 5 | Face Pull | 3 | 8–12 reps |
| 6 | Arnold Press | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 2 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 3 | Hammer Curl | 3 | 8–12 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| 5 | Decline Sit Up (Weighted) | 3 | 8–12 reps |
| 6 | Jump Squat | 3 | AMRAP |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, PPL + upper&arms WINTER ARC is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 60 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.
PPL + upper&arms WINTER ARC 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PPL + upper&arms WINTER ARC 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
