logo
BoostcampPNG

Winter arc

by Donovan W.
3 athletes joined

Program Description

Perfect for those who don’t want to be a weak bitch all winter

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 15, 2024 06:31
  • Last Edited
    Oct 15, 2024 10:47
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
2
AMRAP
RPE 6.5
2
Rear Delt Row
2
10 reps
RPE 8
3
Arnold Press
3
AMRAP
RPE 8.5
4
Kelso Shrug
2
AMRAP
RPE 8
5
Upright Row (Cable)
1
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
AMRAP
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
AMRAP
RPE 8
4
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 8
5
Pec Deck (Machine)
2
10 reps
RPE 9.5
6
Chest Fly (Cable)
1
AMRAP
RPE 7
7
Dip (Bodyweight)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7
2
One Arm Bent Over Row
2
AMRAP
RPE 8
3
Barbell Row
1
AMRAP
RPE 8
4
Lat Pulldown (Single Arm)
1
AMRAP
-
5
Lying Pullover (Cable)
3
10 reps
RPE 8
6
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
AMRAP
RPE 7
2
Lying Leg Curl
2
AMRAP
RPE 8.5
3
Hack Squat
3
10 reps
RPE 9
4
Leg Extension
3
AMRAP
RPE 8
5
Single Leg Press
3
AMRAP
RPE 7
6
Sissy Squat
1
AMRAP
RPE 7
7
Calf Raise (Leg Press)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
3
Katana Extension
2
AMRAP
RPE 8
4
Bicep Curl (Cable)
3
10-12 reps
RPE 7
5
Alternating Dumbbell Curl
2
8-10 reps
RPE 9.5
6
Spider Curl
2
10-12 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 7
8
Wrist Curls
2
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
AMRAP
RPE 8
2
Goblet Squat
3
12-15 reps
RPE 8
3
Hip Thrust (Barbell)
2
AMRAP
RPE 9
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 7
7
Leg Extension
3
AMRAP
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Single Arm Rear Delt Cable Fly
2 Sets
AMRAP
@6.5
2
Rear Delt Row
2 Sets
10 Reps
@8
3
Arnold Press
3 Sets
AMRAP
@8.5
4
Kelso Shrug
2 Sets
AMRAP
@8
5
Upright Row (Cable)
1 Set
AMRAP
@8
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@7
Day 2
1
Chest Press (Machine)
2 Sets
AMRAP
@7
2
Larsen Press (Barbell)
3 Sets
6 Reps
@9
3
Decline Bench Press (Dumbbell)
3 Sets
AMRAP
@8
4
Incline Bench Press (Smith Machine)
2 Sets
AMRAP
@8
5
Pec Deck (Machine)
2 Sets
10 Reps
@9.5
6
Chest Fly (Cable)
1 Set
AMRAP
@7
7
Dip (Bodyweight)
1 Set
AMRAP
@8
Day 3
1
Lat Pulldown
2 Sets
2 Sets
AMRAP
AMRAP
@8.5
@7
2
One Arm Bent Over Row
2 Sets
AMRAP
@8
3
Barbell Row
1 Set
AMRAP
@8
4
Lat Pulldown (Single Arm)
1 Set
AMRAP
-
5
Lying Pullover (Cable)
3 Sets
10 Reps
@8
6
Face Pull
2 Sets
AMRAP
@8
Day 4
1
Single-Leg Leg Curl
2 Sets
AMRAP
@7
2
Lying Leg Curl
2 Sets
AMRAP
@8.5
3
Hack Squat
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
AMRAP
@8
5
Single Leg Press
3 Sets
AMRAP
@7
6
Sissy Squat
1 Set
AMRAP
@7
7
Calf Raise (Leg Press)
3 Sets
AMRAP
@8
Day 6
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
@7
Day 7
1
Lying Leg Curl
4 Sets
AMRAP
@8
2
Goblet Squat
3 Sets
12-15 Reps
@8
3
Hip Thrust (Barbell)
2 Sets
AMRAP
@9
4
Hip Abductor (Machine)
2 Sets
15 Reps
@7
5
Hip Adductor (Machine)
2 Sets
15 Reps
@7
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@7
7
Leg Extension
3 Sets
AMRAP
@8
Day 5
1
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
2
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
@7
3
Katana Extension
2 Sets
AMRAP
@8
4
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
5
Alternating Dumbbell Curl
2 Sets
8-10 Reps
@9.5
6
Spider Curl
2 Sets
10-12 Reps
@9.5
7
Reverse Bicep Curl (EZ Bar)
1 Set
AMRAP
@7
8
Wrist Curls
2 Sets
AMRAP
@7