NS Program

by pablo.rodriguez.2003

2 athletes joined

Program Description

fun

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
120 minutes
Created
Nov 27, 2024 06:55
Last Edited
Jun 18, 2025 09:10

Summary

The NS Program is a dynamic 2-week workout plan designed to challenge your strength and endurance five days a week. Each session incorporates a mix of bodyweight and equipment-based exercises, including push-ups, pull-ups, and various dumbbell and cable movements, targeting all major muscle groups. Perfect for those looking to enhance their overall fitness, this program emphasizes functional strength and muscle definition. Get ready to push your limits and achieve your fitness goals with a structured approach that keeps you engaged and motivated!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

Push Up

200 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Push Up

200 reps

Lateral Raise (Dumbbell)

15 reps

Day 2

Pull-Up (Bodyweight)

Sissy Squat

Day 2

Pull-Up (Bodyweight)

Sissy Squat

Day 3

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

atg shoulder raise

Shoulder Press (Machine)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Lateral Raise (Cable)

external rotation

Pullover (Dumbbell)

Hanging Knee Raise

Sissy Squat

tibialis raise

Day 3

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

atg shoulder raise

Shoulder Press (Machine)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Lateral Raise (Cable)

external rotation

Pullover (Dumbbell)

Hanging Knee Raise

Sissy Squat

tibialis raise

Day 4

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

atg shoulder raise

Shoulder Press (Machine)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Lateral Raise (Cable)

external rotation

Y Raise

Rear Delt Fly (Cable)

Pullover (Dumbbell)

Hanging Knee Raise

Sissy Squat

tibialis raise

Day 4

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

atg shoulder raise

Shoulder Press (Machine)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Lateral Raise (Cable)

external rotation

Y Raise

Rear Delt Fly (Cable)

Pullover (Dumbbell)

Hanging Knee Raise

Sissy Squat

tibialis raise

Day 5

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

atg shoulder raise

Shoulder Press (Machine)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Lateral Raise (Cable)

external rotation

Y Raise

Rear Delt Fly (Cable)

Pullover (Dumbbell)

Hanging Knee Raise

Sissy Squat

tibialis raise

Day 5

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

atg shoulder raise

Shoulder Press (Machine)

Chest Supported Row (Machine)

Single Arm High Row (Cable)

Lateral Raise (Cable)

external rotation

Y Raise

Rear Delt Fly (Cable)

Pullover (Dumbbell)

Hanging Knee Raise

Sissy Squat

tibialis raise

Day 1

Push Up

1 Set

200 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Day 2

Pull-Up (Bodyweight)

5 Sets

Sissy Squat

5 Sets

Day 3

Romanian Deadlift (Barbell)

1 Set

Incline Bench Press (Dumbbell)

1 Set

atg shoulder raise

1 Set

Shoulder Press (Machine)

1 Set

Chest Supported Row (Machine)

1 Set

Single Arm High Row (Cable)

1 Set

Lateral Raise (Cable)

1 Set

external rotation

1 Set

Pullover (Dumbbell)

1 Set

Hanging Knee Raise

1 Set

Sissy Squat

1 Set

tibialis raise

1 Set

Day 4

Romanian Deadlift (Barbell)

1 Set

Incline Bench Press (Dumbbell)

1 Set

atg shoulder raise

1 Set

Shoulder Press (Machine)

1 Set

Chest Supported Row (Machine)

1 Set

Single Arm High Row (Cable)

1 Set

Lateral Raise (Cable)

1 Set

external rotation

1 Set

Y Raise

1 Set

Rear Delt Fly (Cable)

1 Set

Pullover (Dumbbell)

1 Set

Hanging Knee Raise

1 Set

Sissy Squat

1 Set

tibialis raise

1 Set

Day 5

Romanian Deadlift (Barbell)

1 Set

Incline Bench Press (Dumbbell)

1 Set

atg shoulder raise

1 Set

Shoulder Press (Machine)

1 Set

Chest Supported Row (Machine)

1 Set

Single Arm High Row (Cable)

1 Set

Lateral Raise (Cable)

1 Set

external rotation

1 Set

Y Raise

1 Set

Rear Delt Fly (Cable)

1 Set

Pullover (Dumbbell)

1 Set

Hanging Knee Raise

1 Set

Sissy Squat

1 Set

tibialis raise

1 Set