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Winter Arc Prep

by Joshua N.
3 athletes joined

Program Description

Building strength and aesthetics at an equal pace. Continuing to strengthen core with targeted low back and abdominal exercises. Strengthening entire posterior chain. Passively working towards a bigger bench press with upper chest work being the primary focus. Regimented and consistent programming to allow for more accurate progress tracking. Working towards the larger goal of hitting 230 pound bodyweight for me and lower bodyweight for Spencer. 

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 14, 2024 09:52
  • Last Edited
    Nov 04, 2024 10:10

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Leg Extension
2
10-15 reps
-
3
Wide Grip Lat Pulldown
2
6-10 reps
-
4A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4B
Dumbbell Row
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Preacher Curl (EZ Bar)
2
8-12 reps
-
6A
Back Extension
2
10-15 reps
-
6B
Cable Crunch
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hamstring Curl
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
5-10 reps
-
5
Walking Lunge
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
7
Decline Sit Up (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
3
5-8 reps
-
1B
1km Row
1
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Dip (Weighted)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Military Press (Barbell)
2
6-10 reps
-
6A
Lateral Raise (Dumbbell)
2
AMRAP
-
6B
Seated Incline Bicep Curl
2
AMRAP
-
7
Cable Crunch
3
AMRAP
-
Week 1
1 / 10 Weeks
Day 3
1A
Bench Press (Paused)
3 Sets
5-8 Reps
-
1B
1km Row
1 Set
-
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
-
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Military Press (Barbell)
2 Sets
6-10 Reps
-
6A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
6B
Seated Incline Bicep Curl
2 Sets
AMRAP
-
7
Cable Crunch
3 Sets
AMRAP
-
Day 2
1
Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Hamstring Curl
2 Sets
8-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
-
5
Walking Lunge
2 Sets
AMRAP
-
6
Standing Calf Raise
2 Sets
AMRAP
-
7
Decline Sit Up (Weighted)
3 Sets
AMRAP
-
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
10-15 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
-
4A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4B
Dumbbell Row
3 Sets
8-12 Reps
-
5A
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
-
6A
Back Extension
2 Sets
10-15 Reps
-
6B
Cable Crunch
3 Sets
AMRAP
-