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winter arc

by hannah M.
1 athletes joined

Program Description

strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 04, 2024 02:15
  • Last Edited
    Jun 18, 2025 12:30

Summary

Unleash your potential this winter with the **Winter Arc** program, an 8-week journey designed for dedicated lifters looking to build strength and muscle. With four training days each week, you’ll focus on compound movements like squats and bench presses, paired with hypertrophy exercises that target major muscle groups. This program emphasizes progressive overload, ensuring you push your limits while developing a solid foundation. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Goblet Squat
3 Sets
8 Reps
@8
3
Leg Press
4 Sets
10 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
5
Tricep Extension (Machine)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Barbell Row
4 Sets
8 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Dumbbell)
4 Sets
6 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@8