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Winter arc prep

by Tim K.

Program Description

**Winter Arc Prep** is a dynamic 2-week program designed to elevate your strength and conditioning through a rigorous 12-day training schedule. Each session focuses on Olympic lifts and compound movements, ensuring you build power and muscle across all major muscle groups. With exercises like the Power Clean, High Bar Squat, and Overhead Press, you'll engage your entire body while honing your technique. Get ready to push your limits and achieve peak performance this winter!

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 05, 2025 08:35
  • Last Edited
    Oct 05, 2025 08:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Quadriceps
12.6%
Glutes
10.5%
Middle Delts
9.3%
Hamstrings
9.2%
Lats
7.3%
Triceps
6.9%
Olympic
6.6%
Front Delts
5.8%
Abs
5%
Biceps
4.6%
Chest
3.6%
Lower Back
3%
Adductors
1.5%
Forearms
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
5
3 reps
70%
2
Overhead Press (Barbell)
3
5 reps
80%
3
High Bar Squat (Barbell)
5
3 reps
75%
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
80%
2
High Bar Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
1 reps
1 reps
80%
82%
85%
87%
90%
3
Bench Press (Barbell)
3
10 reps
70%
4
Chest Supported Row (Machine)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
80%
2
High Bar Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
1 reps
1 reps
80%
82%
85%
87%
90%
3
Bench Press (Barbell)
3
10 reps
70%
4
Chest Supported Row (Machine)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Hammer Curl
2
20 reps
RPE 8
3
Alternating Dumbbell Curl
2
20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Hammer Curl
2
20 reps
RPE 8
3
Alternating Dumbbell Curl
2
20 reps
RPE 10
4
Incline Curl (Dumbbell)
2
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
3 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5
5 reps
80%
3
High Bar Squat (Barbell)
5
5 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
3 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5
5 reps
80%
3
High Bar Squat (Barbell)
5
5 reps
70%
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
5
3 reps
80%
3
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
75%
80%
85%
4
Bench Press (Barbell)
5
5 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
5
2 reps
80%
2
Front Squat (Barbell)
5
3 reps
80%
3
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
75%
80%
85%
4
Bench Press (Barbell)
5
5 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
5
3 reps
70%
2
Overhead Press (Barbell)
3
5 reps
80%
3
High Bar Squat (Barbell)
5
3 reps
75%
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
5
3 reps
70%
2
Overhead Press (Barbell)
3
5 reps
80%
3
High Bar Squat (Barbell)
5
3 reps
75%
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Seated Row (Cable)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
80%
2
High Bar Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
1 reps
1 reps
80%
82%
85%
87%
90%
3
Bench Press (Barbell)
3
10 reps
70%
4
Chest Supported Row (Machine)
5
10 reps
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Muscle Snatch
5 Sets
3 Reps
70%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
High Bar Squat (Barbell)
5 Sets
3 Reps
75%
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Seated Row (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Power Clean
5 Sets
2 Reps
80%
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
1 Reps
1 Reps
80%
82%
85%
87%
90%
3
Bench Press (Barbell)
3 Sets
10 Reps
70%
4
Chest Supported Row (Machine)
5 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Hammer Curl
2 Sets
20 Reps
@8
3
Alternating Dumbbell Curl
2 Sets
20 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 4
1
Power Snatch
5 Sets
3 Reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
5 Reps
80%
3
High Bar Squat (Barbell)
5 Sets
5 Reps
70%
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
5
Barbell Row
3 Sets
10 Reps
@8
Day 5
1
Clean (Barbell)
5 Sets
2 Reps
80%
2
Front Squat (Barbell)
5 Sets
3 Reps
80%
3
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
75%
80%
85%
4
Bench Press (Barbell)
5 Sets
5 Reps
80%
Day 6
1
Muscle Snatch
5 Sets
3 Reps
70%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
High Bar Squat (Barbell)
5 Sets
3 Reps
75%
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
5
Seated Row (Cable)
3 Sets
10-15 Reps
@8