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BoostcampPNG

Winter

by Mohammed Zubeidi

Program Description

Power building

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 09, 2024 06:01
  • Last Edited
    Oct 28, 2024 10:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 9
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Bicep Curl (EZ Bar)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
12 reps
-
6
Push Up
1
AMRAP
-
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 9
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 9
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 9
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 10
-
2
Lat Pulldown
3
12 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Hyperextension
3
12 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
3
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3
AMRAP
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Farmer's Walk (Weighted)
3
AMRAP
-
6
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
12 reps
12 reps
RPE 7
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
12 reps
12 reps
RPE 8
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
12 reps
12 reps
RPE 9
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
10 reps
10 reps
RPE 7
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
10 reps
10 reps
RPE 8
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
10 reps
10 reps
RPE 9
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8 reps
8 reps
RPE 7
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8 reps
8 reps
RPE 8
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
8 reps
8 reps
RPE 9
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
5 reps
5 reps
RPE 7
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
5 reps
5 reps
RPE 8
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
3
5 reps
5 reps
RPE 10
-
2
Goblet Squat
3
10 reps
-
3
Shrug (Dumbbell)
3
AMRAP
-
4
Spider Curl
3
AMRAP
-
5
Tricep Kickback
3
AMRAP
-
6
Bicep Curl (EZ Bar)
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
3
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
-
4
Skull Crusher (Barbell)
3 Sets
12 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
AMRAP
-
6
Cardio
1 Set
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
9 Reps
9 Reps
@7
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Hyperextension
3 Sets
12 Reps
-
5
Abs Crunch (Weighted)
3 Sets
12 Reps
-
6
Cardio
1 Set
-
Day 1
1
Incline Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
6
Push Up
1 Set
AMRAP
-
7
Cardio
1 Set
-
Day 4
1
Barbell Row
1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Goblet Squat
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
3 Sets
AMRAP
-
4
Spider Curl
3 Sets
AMRAP
-
5
Tricep Kickback
3 Sets
AMRAP
-
6
Bicep Curl (EZ Bar)
3 Sets
AMRAP
-