logo
BoostcampPNG

Jin’s winter arc

by Donovan W.
1 athletes joined

Program Description

Stater kit to cheeky gainz

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2024 10:48
  • Last Edited
    Nov 11, 2024 11:03
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
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Reverse Lunge (Bodyweight)
2
1
AMRAP
AMRAP
RPE 7
RPE 8
5
Hip Adductor (Machine)
2
AMRAP
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 7
7
Hyperextension
3
AMRAP
RPE 7
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
3
5 reps
RPE 6.5
5
Hammer Curl
3
5 reps
RPE 6.5
6
Wrist Curls
3
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
AMRAP
RPE 7
2
Dumbbell Row
3
10-15 reps
RPE 7
3
Goblet Squat
3
12 reps
RPE 8
4
Sumo Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
3 Sets
10 Reps
@6.5
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
4
Reverse Lunge (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@7
@8
5
Hip Adductor (Machine)
2 Sets
AMRAP
@7
6
Hip Abductor (Machine)
2 Sets
AMRAP
@7
7
Hyperextension
3 Sets
AMRAP
@7
8
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
@7
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@6.5
@7
@8
4
Bicep Curl (Dumbbell)
3 Sets
5 Reps
@6.5
5
Hammer Curl
3 Sets
5 Reps
@6.5
6
Wrist Curls
3 Sets
5 Reps
@6.5
Day 3
1
Push Up (Incline)
3 Sets
AMRAP
@7
2
Dumbbell Row
3 Sets
10-15 Reps
@7
3
Goblet Squat
3 Sets
12 Reps
@8
4
Sumo Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
5
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@7