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BoostcampPNG

Winter arc

by Duncan J.

Program Description

Gett strongg as a mugg

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 28, 2025 02:51
  • Last Edited
    Oct 28, 2025 03:22
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Quadriceps
11.9%
Hamstrings
10.5%
Triceps
10%
Chest
9.6%
Front Delts
9.1%
Biceps
6.1%
Middle Delts
5.8%
Calves
4.8%
Upper Back
4.8%
Lower Back
4.6%
Lats
3.8%
Abs
3.1%
Adductors
1.4%
Forearms
1.2%
Rear Delts
1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
4
Hip Thrust (Barbell)
4
3-5 reps
RPE 9
5
Standing Calf Raise
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Overhead Press (Barbell)
4
5-8 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
5-8 reps
RPE 9
5B
Skull Crusher (Barbell)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Sissy Squat
3
6 reps
-
4
Nordic Curl
3
6 reps
-
5
Standing Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Tricep Dip (Bodyweight)
4
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@9
3
Bulgarian Split Squat (Bodyweight)
4 Sets
10 Reps
-
4
Hip Thrust (Barbell)
4 Sets
3-5 Reps
@9
5
Standing Calf Raise
4 Sets
6-10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
4
Overhead Press (Barbell)
4 Sets
5-8 Reps
@9
5A
Bicep Curl (Dumbbell)
3 Sets
5-8 Reps
@9
5B
Skull Crusher (Barbell)
3 Sets
5-8 Reps
@9
Day 3
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
2
Lunge (Barbell)
4 Sets
8-12 Reps
@9
3
Sissy Squat
3 Sets
6 Reps
-
4
Nordic Curl
3 Sets
6 Reps
-
5
Standing Calf Raise
4 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
6
Tricep Dip (Bodyweight)
4 Sets
8-12 Reps
@9