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Wind down over Christmas

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Program Description

Unwind this holiday season with our 4-week "Wind Down Over Christmas" program, designed to help you maintain your strength and fitness while enjoying the festive spirit. With 12 workouts spread across four weeks, you'll engage in a balanced mix of strength training and cardio, focusing on key lifts like squats, deadlifts, and presses, along with core and conditioning exercises. This program is perfect for everyday lifters looking to stay active during the holidays without sacrificing their gains. Embrace the season with confidence and keep your fitness on track!

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 14, 2025 05:43
  • Last Edited
    Dec 15, 2025 04:43
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Glutes
13.1%
Hamstrings
13.1%
Abs
11.2%
Front Delts
9.8%
Triceps
9.8%
Chest
7.4%
Upper Back
6.1%
Lats
4.9%
Middle Delts
2.5%
Forearms
2.5%
Adductors
2.5%
Cardio
1.6%
Biceps
1.2%
Lower Back
1.2%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Ab Wheel
3
8 reps
-
4
Treadmill
1
20 mins
-
5
Belt Squat
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Ab Wheel
3
8 reps
-
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Ab Wheel
3
8 reps
-
5
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4
Ab Wheel
3
8 reps
-
5
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
-
6
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
-
6
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
-
6
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Farmer's Walk (Weighted)
3
-
6
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
8 reps
-
4
Ab Wheel
3
12 reps
-
5
Prowler Push
1
15 mins
-
6
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Prowler Push
3
-
4
Barbell Row
3
8 reps
-
5
Ab Wheel
3
12 reps
-
6
Prowler Push
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Prowler Push
3
-
4
Barbell Row
3
8 reps
-
5
Ab Wheel
3
12 reps
-
6
Prowler Push
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Prowler Push
3
-
4
Barbell Row
3
8 reps
-
5
Ab Wheel
3
12 reps
-
6
Prowler Push
1
15 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Weighted)
3 Sets
8 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
-
6
Cycling
1 Set
20 mins
-
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Ab Wheel
3 Sets
8 Reps
-
4
Treadmill
1 Set
20 mins
-
5
Belt Squat
3 Sets
6 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Ab Wheel
3 Sets
12 Reps
-
5
Prowler Push
1 Set
15 mins
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
5 Reps
-