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winter arc

by hannah M.
1 athletes joined

Program Description

strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 04, 2024 02:15
  • Last Edited
    Nov 09, 2024 04:51
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Barbell Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Goblet Squat
3 Sets
8 Reps
@8
3
Leg Press
4 Sets
10 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
5
Tricep Extension (Machine)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Barbell Row
4 Sets
8 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Dumbbell)
4 Sets
6 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@8