Program Description
Acceptable for all levels, main focus is strength but with a sprinkle of movement
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 22, 2024 05:35
- Last EditedJun 18, 2025 10:01
Summary
**Yoked - The Winter Arc** is a comprehensive 12-week program designed for serious lifters looking to build strength and muscle over four dedicated training days each week. This program emphasizes compound movements and targeted isolation exercises, ensuring a balanced approach to developing your upper body with a focus on chest, triceps, back, and biceps. With a mix of barbell, dumbbell, and cable exercises, you'll maximize your gains in a garage gym setting. Get ready to push your limits and transform your physique this winter!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Single Arm Tricep Extension (Cable)
3
-
7
Abdominal Roll Out
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
3 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
2 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
3 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
2 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
3 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
2 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
3 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Deadlift (Barbell)
3
2 reps
-
3
Pendlay Row
3
6 reps
-
4
Kettlebell Gorilla Row
3
20 reps
-
5
Lat Pulldown
4
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
8
Cable Forearm Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
3 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
2 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
3 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
2 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
3 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
2 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
3 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Squat (Barbell)
3
2 reps
-
3
Lunge (Barbell)
3
-
4
Seated Hamstring Curl
3
-
5
Leg Extension
3
-
6
Hip Abductor (Machine)
3
-
7
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
-
2
Lateral Raise (Cable)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Rear Delt Fly (Machine)
3
-
6
Shrug (Barbell)
2
2
8 reps
12 reps
-
-
7
Side Crunch (Cable)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Chest Fly (Machine)3 Sets
-
4
Chest Fly (Cable)3 Sets
-
5
Tricep Pushdown (Cable)3 Sets
-
6
Single Arm Tricep Extension (Cable)3 Sets
-
7
Abdominal Roll Out3 Sets
-
Day 2
1
Pull-Up (Weighted)3 Sets
-
2
Deadlift (Barbell)3 Sets
5 Reps
-
3
Pendlay Row3 Sets
6 Reps
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4
Kettlebell Gorilla Row3 Sets
20 Reps
-
5
Lat Pulldown4 Sets
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6
Bicep Curl (Barbell)3 Sets
-
7
Hammer Curl (Cable)3 Sets
-
8
Cable Forearm Curl3 Sets
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Day 3
1
Calf Raise (Leg Press)3 Sets
-
2
Squat (Barbell)3 Sets
5 Reps
-
3
Lunge (Barbell)3 Sets
-
4
Seated Hamstring Curl3 Sets
-
5
Leg Extension3 Sets
-
6
Hip Abductor (Machine)3 Sets
-
7
Seated Calf Raise3 Sets
-
Day 4
1
Hanging Leg Raise3 Sets
-
2
Lateral Raise (Cable)3 Sets
-
3
Seated Shoulder Press (Dumbbell)3 Sets
-
4
Lateral Raise (Dumbbell)3 Sets
-
5
Rear Delt Fly (Machine)3 Sets
-
6
Shrug (Barbell)2 Sets
2 Sets
8 Reps
12 Reps
-
-
7
Side Crunch (Cable)3 Sets
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