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Nicks U/L 6x Frequency (1)

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Program Description

Unlock your potential with Nick's U/L 6x Frequency program, designed for dedicated lifters ready to elevate their training. Over the course of one week, you’ll engage in six days of targeted workouts that focus on upper and lower body strength, utilizing a mix of machines and cables for optimal muscle activation. Each session includes a variety of exercises, from Behind The Back Lateral Raises to Stiff Leg Deadlifts, ensuring comprehensive development across all major muscle groups. Perfect for those looking to maximize their gains and improve their overall fitness in just one week!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 11:01
  • Last Edited
    Aug 10, 2025 11:04
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
-
2
Upper Pec Raise
1
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Machine)
1
-
5
Wide Grip Lat Pulldown
2
-
6
Kelso Shrug
1
-
7
Rear Delt Fly (Machine)
1
-
8
Single Arm Preacher Curl
2
-
9
Reverse Bicep Curl (EZ Bar)
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Single Arm Overhead Tricep Extension
1
-
12
Dead Hang
1
-
13
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Single Leg Extension
2
-
3
Stiff Leg Deadlift
1
-
4
Back Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
-
2
Upper Pec Raise
2
-
3
Pec Deck (Machine)
1
-
4
Shoulder Press (Machine)
1
-
5
Wide Grip Lat Pulldown
1
-
6
Kelso Shrug
2
-
7
Rear Delt Fly (Machine)
1
-
8
Single Arm Preacher Curl
2
-
9
Reverse Bicep Curl (EZ Bar)
1
-
10
Single Arm Tricep Extension (Cable)
1
-
11
Single Arm Overhead Tricep Extension
2
-
12
Dead Hang
1
-
13
Decline Sit Up (Weighted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Single Leg Extension
2
-
3
Stiff Leg Deadlift
1
-
4
Back Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
-
2
Upper Pec Raise
1
-
3
Pec Deck (Machine)
2
-
4
Shoulder Press (Machine)
1
-
5
Wide Grip Lat Pulldown
2
-
6
Kelso Shrug
1
-
7
Rear Delt Fly (Machine)
1
-
8
Single Arm Preacher Curl
2
-
9
Reverse Bicep Curl (EZ Bar)
1
-
10
Single Arm Tricep Extension (Cable)
2
-
11
Single Arm Overhead Tricep Extension
1
-
12
Dead Hang
1
-
13
Decline Sit Up (Weighted)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Single Leg Extension
2
-
3
Stiff Leg Deadlift
1
-
4
Back Extension
1
-
5
Hip Abductor (Machine)
1
-
6
Calf Raise (Leg Press)
1
-
Week 1
1 / 1 Weeks
Day 2
1
Hip Adductor (Machine)
2 Sets
-
2
Single Leg Extension
2 Sets
-
3
Stiff Leg Deadlift
1 Set
-
4
Back Extension
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Calf Raise (Leg Press)
1 Set
-
Day 4
1
Hip Adductor (Machine)
2 Sets
-
2
Single Leg Extension
2 Sets
-
3
Stiff Leg Deadlift
1 Set
-
4
Back Extension
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Calf Raise (Leg Press)
1 Set
-
Day 6
1
Hip Adductor (Machine)
2 Sets
-
2
Single Leg Extension
2 Sets
-
3
Stiff Leg Deadlift
1 Set
-
4
Back Extension
1 Set
-
5
Hip Abductor (Machine)
1 Set
-
6
Calf Raise (Leg Press)
1 Set
-
Day 1
1
Behind The Back Lateral Raise (Cable)
1 Set
-
2
Upper Pec Raise
1 Set
-
3
Pec Deck (Machine)
2 Sets
-
4
Shoulder Press (Machine)
1 Set
-
5
Wide Grip Lat Pulldown
2 Sets
-
6
Kelso Shrug
1 Set
-
7
Rear Delt Fly (Machine)
1 Set
-
8
Single Arm Preacher Curl
2 Sets
-
9
Reverse Bicep Curl (EZ Bar)
1 Set
-
10
Single Arm Tricep Extension (Cable)
2 Sets
-
11
Single Arm Overhead Tricep Extension
1 Set
-
12
Dead Hang
1 Set
-
13
Decline Sit Up (Weighted)
1 Set
-
Day 3
1
Behind The Back Lateral Raise (Cable)
1 Set
-
2
Upper Pec Raise
2 Sets
-
3
Pec Deck (Machine)
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Wide Grip Lat Pulldown
1 Set
-
6
Kelso Shrug
2 Sets
-
7
Rear Delt Fly (Machine)
1 Set
-
8
Single Arm Preacher Curl
2 Sets
-
9
Reverse Bicep Curl (EZ Bar)
1 Set
-
10
Single Arm Tricep Extension (Cable)
1 Set
-
11
Single Arm Overhead Tricep Extension
2 Sets
-
12
Dead Hang
1 Set
-
13
Decline Sit Up (Weighted)
1 Set
-
Day 5
1
Behind The Back Lateral Raise (Cable)
1 Set
-
2
Upper Pec Raise
1 Set
-
3
Pec Deck (Machine)
2 Sets
-
4
Shoulder Press (Machine)
1 Set
-
5
Wide Grip Lat Pulldown
2 Sets
-
6
Kelso Shrug
1 Set
-
7
Rear Delt Fly (Machine)
1 Set
-
8
Single Arm Preacher Curl
2 Sets
-
9
Reverse Bicep Curl (EZ Bar)
1 Set
-
10
Single Arm Tricep Extension (Cable)
2 Sets
-
11
Single Arm Overhead Tricep Extension
1 Set
-
12
Dead Hang
1 Set
-
13
Decline Sit Up (Weighted)
1 Set
-