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AI Winter 24

by Tarik K.

Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2024 09:02
  • Last Edited
    Jun 18, 2025 10:41

Summary

**AI Winter 24** is a dynamic 4-week workout program designed to build strength and sculpt your upper body. With four training days each week, you’ll engage in a variety of exercises, including barbell and dumbbell bench presses, cable chest flies, and tricep pushdowns, ensuring a comprehensive approach to muscle development. This program is perfect for those looking to enhance their chest and arm strength while utilizing a full gym setup. Get ready to push your limits and achieve noticeable results in just a month!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Front Delts
13.6%
Chest
11.7%
Middle Delts
11.4%
Abs
10.2%
Upper Back
8.4%
Lats
7.7%
Biceps
5%
Quadriceps
4.1%
Hamstrings
4.1%
Glutes
3.1%
Rear Delts
1.6%
Lower Back
1.2%
Calves
1%
Adductors
0.5%
Forearms
0.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Extension (Dumbbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Extension (Dumbbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Extension (Dumbbell)
3
10 reps
-
6
Push Up
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Extension (Dumbbell)
3
10 reps
-
6
Push Up
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Pull-Up (Assisted)
3
20+ reps
-
4
Bicep Curl (Barbell)
4
8-10 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Pull-Up (Assisted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Pull-Up (Assisted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Seated Row (Cable)
3
-
3
Pull-Up (Assisted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
12-15 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Leg Curl
3
12 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
-
2
Leg Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
-
2
Leg Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
-
2
Leg Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 1
RPE 1
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Lying Leg Raise
3
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
Plank with Shoulder Taps
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
-
2
Lateral Raise (Dumbbell)
2
-
3
Arnold Press
3
-
4
Lateral Raise (Cable)
3
-
5
Lying Leg Raise
3
-
6
Russian Twist (Dumbbell)
3
-
7
Plank with Shoulder Taps
3
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
6
Push Up
2 Sets
-
Day 2
1
Lat Pulldown
4 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Pull-Up (Assisted)
3 Sets
20+ Reps
-
4
Bicep Curl (Barbell)
4 Sets
8-10 Reps
-
5
Hammer Curl
3 Sets
12-15 Reps
-
6
Face Pull
3 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
-
2
Leg Press
3 Sets
12-15 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@1
@1
3
Arnold Press
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Lying Leg Raise
3 Sets
20 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
7
Plank with Shoulder Taps
3 Sets
1 mins
-