logo
BoostcampPNG

Still Mango Winter Arc

by Peter
2 athletes joined

Program Description

Yo, welcome to the Still Mango Winter Arc, the ultimate sigma-level winter vibe check for your gains. This plan? Pure mango-flavored chaos, designed to keep you in a constant skibidi flow. You’re out here confusing your muscles on purpose, cuz real rizzlers know progress is all about the switch-up. Every week’s a new flavor of grindset, keeping it icy and unpredictable, just like mango still water. Perfect for those main-character energy gym sessions where you’re like, “Winter? Never heard of her.”

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 05, 2024 10:18
  • Last Edited
    Jan 03, 2025 03:51
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Overhead Press (Smith Machine)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 8-9
2
Bench Press (Barbell)
3
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
5
Leg Extension
3
8-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
5
8-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
Seated Row (Cable)
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Lat Pulldown
3
8-12 reps
RPE 7-8
4
T-Bar Row
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
7
Hammer Curl
3
8-12 reps
RPE 7-8
Week 1
1 / 16 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-8
3
Lat Pulldown
3 Sets
8-12 Reps
@7-8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7-8
5
Leg Curl
3 Sets
8-12 Reps
@7-8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
7
Hammer Curl
3 Sets
8-12 Reps
@7-8
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@8-9
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@8-9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
4
Overhead Press (Smith Machine)
3 Sets
8-12 Reps
@7-8
5
Leg Extension
3 Sets
8-12 Reps
@7-8
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7-8
7
Seated Calf Raise
5 Sets
8-12 Reps
@6-7