logo
BoostcampPNG

Winter arc 3

by Matti S.
3.0
(1 rating)

Program Description

**Winter Arc 3** is a dynamic 4-week workout program designed to sculpt your physique through a blend of bodybuilding and powerbuilding techniques. With 12 training days packed into just one month, you'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup. Each session averages around 110 minutes, allowing for a comprehensive workout that balances intensity and volume, making it suitable for both novice and intermediate lifters. Embrace the challenge and transform your strength and aesthetics this winter!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    Dec 14, 2025 05:55
  • Last Edited
    Apr 04, 2026 08:36
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.4%
Quadriceps
9.8%
Glutes
9.8%
Triceps
8.9%
Front Delts
8.9%
Upper Back
6.9%
Chest
6.5%
Biceps
6.1%
Forearms
5.7%
Lats
5.7%
Abs
4.9%
Middle Delts
4.1%
Lower Back
3.3%
Calves
3.3%
Rear Delts
3.3%
Adductors
1.6%
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
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
Hack Squat
4
10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown
2
10 reps
RPE 8
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown
2
10 reps
RPE 8
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown
2
10 reps
RPE 8
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown
2
10 reps
RPE 8
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
T-Bar Row
2
10 reps
RPE 8
5
Lying Leg Curl
2
12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
T-Bar Row
2
10 reps
RPE 8
5
Lying Leg Curl
2
12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
T-Bar Row
2
10 reps
RPE 8
5
Lying Leg Curl
2
12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
T-Bar Row
2
10 reps
RPE 8
5
Lying Leg Curl
2
12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Floor Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Bicep Curl (Barbell)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Floor Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Bicep Curl (Barbell)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Floor Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Bicep Curl (Barbell)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Floor Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Bicep Curl (Barbell)
2
12 reps
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
Single Arm Iso Row
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Hack Squat
4 Sets
10 Reps
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
3
Skull Crusher (Barbell)
2 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
5
Lat Pulldown
2 Sets
10 Reps
@8
6
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
4
T-Bar Row
2 Sets
10 Reps
@8
5
Lying Leg Curl
2 Sets
12 Reps
@8
6
Reverse Wrist Curl (Barbell)
4 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Floor Press (Barbell)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
2 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
Single Arm Iso Row
3 Sets
10 Reps
@8