Nicks U/L 4x Frequency
Unleash your strength with 4 days of focused upper/lower training—maximize gains and redefine your limits in just one week!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 0 reps |
| 2 | Single Leg Extension | 2 | 0 reps |
| 3 | Stiff Leg Deadlift | 2 | 0 reps |
| 4 | Back Extension (Weighted) | 1 | 0 reps |
| 5 | Hip Abductor (Machine) | 1 | 0 reps |
| 6 | Single Leg Calf Raise (Weighted) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Behind The Back Lateral Raise (Cable) | 1 | 0 reps |
| 2 | Upper Pec Raise | 1 | 0 reps |
| 3 | Pec Deck (Machine) | 1 | 0 reps |
| 4 | Shoulder Press (Machine) | 1 | 0 reps |
| 5 | Lat Pulldown | 2 | 0 reps |
| 6 | Tnf Row | 2 | 0 reps |
| 7 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 8 | Single Arm Overhead Tricep Extension | 1 | 0 reps |
| 9 | Single Arm Preacher Curl | 2 | 0 reps |
| 10 | Reverse Bicep Curl (EZ Bar) | 1 | 0 reps |
| 11 | Cable Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Behind The Back Lateral Raise (Cable) | 1 | 0 reps |
| 2 | Upper Pec Raise | 1 | 0 reps |
| 3 | Pec Deck (Machine) | 2 | 0 reps |
| 4 | Shoulder Press (Machine) | 1 | 0 reps |
| 5 | Lat Pulldown | 1 | 0 reps |
| 6 | Tnf Row | 1 | 0 reps |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 0 reps |
| 8 | Single Arm Overhead Tricep Extension | 1 | 0 reps |
| 9 | Single Arm Preacher Curl | 1 | 0 reps |
| 10 | Reverse Bicep Curl (EZ Bar) | 1 | 0 reps |
| 11 | Cable Crunch | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 0 reps |
| 2 | Single Leg Extension | 2 | 0 reps |
| 3 | Stiff Leg Deadlift | 2 | 0 reps |
| 4 | Back Extension (Weighted) | 1 | 0 reps |
| 5 | Hip Abductor (Machine) | 1 | 0 reps |
| 6 | Single Leg Calf Raise (Weighted) | 1 | 0 reps |
Common questions
Yes, Nicks U/L 4x Frequency is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Nicks U/L 4x Frequency is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Nicks U/L 4x Frequency is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
