Winter Arc started on October 1. It ends on January 1. That gives you three months to build something real — and you are in week 3 right now.
The idea is simple: show up, train on schedule, and let discipline do the work. No motivation tricks. No perfect program. Just a plan you can repeat for 12 weeks in your home gym.
This plan uses one machine: the IRONBAY N1017. Smith machine, dual cable pulleys, lat pulldown, low row, pull-up bar, dip station, and landmine — all in one frame. You never have to switch equipment mid-workout.
Key Takeaways
- 12 weeks, 3–4 sessions per week, about 45 minutes each. One machine covers the whole plan.
- The Smith bar moves on rails, and the spotter arms catch the bar. That makes heavy training alone at home much safer.
- Week 12 ends with a test day. You work up to a heavy single on the Smith squat and Smith bench, then log the numbers. Same idea as the garage-gym max test that wrapped on October 10.
The 12-Week Plan
Weeks 1–4 — Base. Train 3 days per week. Learn the 6 moves below. 3 sets of 10 reps each. Rest 90 seconds between sets.
Weeks 5–8 — Build. Train 4 days per week. Add one set, or a little weight, each week. 3–4 sets of 8 reps. Rest 90 seconds between sets.
Weeks 9–12 — Peak and Test. Train 4 days per week. 4 sets of 6 reps on the Smith moves. In week 12, skip the normal session once and do a test day: warm up, then work up to one heavy single on the Smith squat and one on the Smith bench, with the spotter arms set. Write both numbers down. That is your Winter Arc result.
The Workout (About 45 Minutes)
Do these 6 moves in order. Rest 90 seconds between sets, 2 minutes between moves.
1. Smith Machine Squat — 4 sets of 8 reps.
Stand with feet shoulder-width apart, bar across your upper back. Sit back and down until your thighs are about parallel to the floor. Knees track over your toes. Drive up through your whole foot. Set the spotter arms just below your lowest point before you start.
2. Smith Machine Bench Press — 4 sets of 8 reps.
Place a bench inside the machine. Lower the bar to mid-chest with your elbows at about 45 degrees. Press up until your arms are straight. Do not shrug your shoulders at the top.
3. Lat Pulldown — 3 sets of 10 reps.
Use the rear station with the 48-inch lat bar. Pull the bar down to your upper chest. Keep your chest tall. Let the bar rise slowly back up. Do not lean back to cheat the weight up.
4. Low Row — 3 sets of 10 reps.
Sit at the rear station, feet on the footplate. Grab the straight bar. Pull it to your belly button. Squeeze your shoulder blades together for one second. Return slowly.
5. Cable Crossover — 3 sets of 12 reps.
Set both pulleys at shoulder height. Step forward with one foot. Bring the handles together in front of your chest in a wide arc. Open slowly back to the start.
6. Landmine Press — 3 sets of 10 reps each side.
Slide one end of a bar into the landmine sleeve. Hold the other end at your shoulder. Press it up and slightly forward. Keep your core tight so your hips do not twist. Switch sides and repeat.
What You Need
The IRONBAY N1017 packs a full strength gym into one frame: Smith machine, dual adjustable pulley system, dedicated lat pulldown and low row stations, multi-grip pull-up bar, dip station, spotter arms, footplate, and landmine attachment. It ships with J-hooks, spotter arms, dip handles, landmine, rowing footplate, a 48-inch lat pulldown bar, and a straight lat bar.
© IRONBAY Fitness. Images not for commercial use.
Specs that matter: dual 150 lb weight stacks (300 lb total) with a 2:1 pulley ratio. The Smith machine is plate-loaded for 2-inch Olympic plates and rated up to 1,500 lb. Footprint is 86.6 in wide by 59.1 in deep — about 22.6 sq ft. Height is 86.6 in, so it fits under a standard 8-foot ceiling with about 9 in to spare. Frame is 2 in by 3 in steel. Machine weight is about 860 lb. 2-year residential warranty. Not recommended for commercial use.
Shop the IRONBAY N1017 All-in-One Functional Trainer with Smith Machine — $1,890.
Shop online now. IRONBAY Fitness opens Nov 1, 2026.
FAQ
What is the Winter Arc challenge?
It is a viral self-improvement challenge that runs from October 1 to January 1. The fitness part is simple: train on a fixed schedule for three months, eat well, sleep enough, and track your progress. No shortcuts. Consistency is the whole point.
Can one machine really cover a full-body program?
Yes. The Smith machine covers squats and presses. The cable pulleys cover flys, rows, and arm work. The rear station covers pulldowns and low rows. Add the landmine, dips, and pull-ups, and every major muscle group is covered.
Is it safe to lift heavy alone at home?
The Smith bar runs on rails and locks in place, and the spotter arms catch the bar if you fail a rep. Set the arms just below your lowest point, test them with a light weight first, and stop the set when your form breaks down. Never skip the safety setup.
Will the N1017 fit in a garage with an 8-foot ceiling?
Yes. The machine is 86.6 in tall, and an 8-foot ceiling is 96 in. That leaves about 9 in of clearance. Measure your space first: you need about 22.6 sq ft for the machine, plus room to walk around it and load plates.
Updated October 15, 2026. New to training or coming back from an injury? Check with a coach or physio before you start.
