Winter Arc
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 6–10 reps | @4 |
| 2 | Incline Bench Press (Smith Machine) | 4 | 10–12 reps | @3 |
| 3 | Chest Fly (Cable) | 3 | AMRAP | @3 |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @3 |
| 5 | Leg Curl | 3 | 10 reps | @3 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @3 |
| Superset | ||||
| 2A | Skull Crusher (Barbell) | 3 | 10 reps | @4 |
| 2B | Skull Crusher (Dumbbell) | 3 | 4 reps | @4 |
| 3 | Tricep Pushdown (Cable) | 3 | AMRAP | @3 |
| 4 | Single Arm Tricep Extension (Cable) | 2 | 10–12 reps | @3 |
| 5 | Bicep Curl (Cable) | 3 | 12–15 reps | @3 |
| 6 | Spider Curl | 3 | 10–12 reps | @2 |
| 7 | Hammer Curl (Cable) | 1 | AMRAP | @3 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10+ reps | @3 |
| 2 | Dumbbell Row | 3 | 10 reps | @3 |
| 3 | Standing Pullover (Cable) | 3 | 10–12 reps | @3 |
| 4 | Seated Row (Cable) | 3 | AMRAP | @3 |
| 5 | Squat (Barbell) | 3 | AMRAP | @4 |
| 6 | Leg Extension | 3 | AMRAP | @4 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 12 reps | @3 |
| 2 | Pec Deck (Machine) | 3 | AMRAP | @3 |
| 3 | Incline Chest Press (Machine) | 3 | 10 reps | @3 |
| 4 | Chest Fly (Cable) | 3 | AMRAP | @3 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | AMRAP | @2 |
| 5B | Rear Delt Fly (Cable) | 3 | AMRAP | @2 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @3 |
| Superset | ||||
| 2A | Skull Crusher (Barbell) | 3 | 10 reps | @4 |
| 2B | Skull Crusher (Dumbbell) | 3 | 4 reps | @4 |
| 3 | Tricep Pushdown (Cable) | 3 | AMRAP | @3 |
| 4 | Single Arm Tricep Extension (Cable) | 2 | 10–12 reps | @3 |
| 5 | Bicep Curl (Cable) | 3 | 12–15 reps | @3 |
| 6 | Spider Curl | 3 | 10–12 reps | @2 |
| 7 | Hammer Curl (Cable) | 1 | AMRAP | @3 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Machine) | 1 | AMRAP | — |
| 2 | Dumbbell Row | 3 | 8 reps | @3 |
| 3 | Lat Pulldown | 3 | 12 reps | @3 |
| 4 | Standing Pullover (Cable) | 3 | 12 reps | @3 |
| Superset | ||||
| 5A | Reverse Wrist Curl (Barbell) | 3 | 10 reps | @2 |
| 5B | Wrist Curls | 3 | 10 reps | @2 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 12 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.
Winter Arc is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
