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Nerka program (U/L/FB)

by Noel V.
1 athletes joined

Program Description

Nerka

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2026 03:06
  • Last Edited
    Jan 01, 2026 03:26
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17.1%
Glutes
15.4%
Quadriceps
9.4%
Upper Back
9.4%
Lats
8.3%
Triceps
6.6%
Biceps
6.3%
Abs
5.2%
Lower Back
4.8%
Middle Delts
4.4%
Abductors
3.9%
Front Delts
3.3%
Rear Delts
3.3%
Adductors
1.5%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Press
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
6
Bicep Curl (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
RPE 9
2
Seated Hamstring Curl
3
8-10 reps
RPE 9
3
Back Extension
2
8-10 reps
RPE 9
4
T-Bar Row
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
RPE 9
2
Seated Hamstring Curl
3
8-10 reps
RPE 9
3
Back Extension
2
8-10 reps
RPE 9
4
T-Bar Row
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
RPE 9
2
Seated Hamstring Curl
3
8-10 reps
RPE 9
3
Back Extension
2
8-10 reps
RPE 9
4
T-Bar Row
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
RPE 9
2
Seated Hamstring Curl
3
8-10 reps
RPE 9
3
Back Extension
2
8-10 reps
RPE 9
4
T-Bar Row
2
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8
3
Leg Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@10
@10
4
Glute-Ham Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@10
@10
5
Hip Abductor (Machine)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2
Seated Military Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
T-Bar Row
2 Sets
8-10 Reps
@9
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@10
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
2
Seated Hamstring Curl
3 Sets
8-10 Reps
@9
3
Back Extension
2 Sets
8-10 Reps
@9
4
T-Bar Row
2 Sets
8-10 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@10