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Nicolas Del.

by ConT
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Program Description

**Nicolas Del.** is an 8-week program designed for novice and beginner lifters looking to build strength and muscle through a comprehensive full-body workout plan. With 24 sessions packed into just 60 minutes each, this program emphasizes bodybuilding and athletic performance, utilizing a full gym's worth of equipment. Each workout features a mix of supersets and targeted exercises, ensuring you maximize your time and effort for optimal results. Get ready to transform your fitness journey with structured training that keeps you engaged and motivated!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2025 10:25
  • Last Edited
    Sep 24, 2025 04:16

Summary

Transform your fitness journey with the Nicolas Del. program, an 8-week training regimen designed for those ready to elevate their strength and physique. Committing just three days a week, you'll engage in a dynamic mix of supersets targeting all major muscle groups, ensuring balanced development and maximum efficiency. With a focus on both compound and isolation movements, this program is perfect for lifters looking to build muscle, increase endurance, and enhance overall fitness. Equip yourself with the full gym setup and get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Chest
12%
Triceps
10.2%
Upper Back
10%
Lats
8.9%
Quadriceps
8.5%
Front Delts
8.3%
Biceps
7.5%
Hamstrings
7.1%
Middle Delts
6.7%
Glutes
4.9%
Abductors
3.3%
Adductors
3%
Calves
3%
Rear Delts
2.4%
Lower Back
2.4%
Abs
1.2%
Forearms
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-20 reps
-
1B
Lying Leg Curl
3
12 reps
-
2
Leg Press
2
15 reps
-
3A
Lat Pulldown (Close Grip)
3
10-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Chest Press (Machine)
3
10 reps
-
4B
Chest Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
5C
Lateral Raise (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-20 reps
-
1B
Lying Leg Curl
3
12 reps
-
2
Leg Press
2
15 reps
-
3A
Lat Pulldown (Close Grip)
3
10-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Chest Press (Machine)
3
10 reps
-
4B
Chest Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
5C
Lateral Raise (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-20 reps
-
1B
Lying Leg Curl
3
12 reps
-
2
Leg Press
2
15 reps
-
3A
Lat Pulldown (Close Grip)
3
10-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Chest Press (Machine)
3
10 reps
-
4B
Chest Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
5C
Lateral Raise (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-20 reps
-
1B
Lying Leg Curl
3
12 reps
-
2
Leg Press
2
15 reps
-
3A
Lat Pulldown (Close Grip)
3
10-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Chest Press (Machine)
3
10 reps
-
4B
Chest Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
5C
Lateral Raise (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-20 reps
-
1B
Lying Leg Curl
3
12 reps
-
2
Leg Press
2
15 reps
-
3A
Lat Pulldown (Close Grip)
3
10-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Chest Press (Machine)
3
10 reps
-
4B
Chest Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
5C
Lateral Raise (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-20 reps
-
1B
Lying Leg Curl
3
12 reps
-
2
Leg Press
2
15 reps
-
3A
Lat Pulldown (Close Grip)
3
10-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Chest Press (Machine)
3
10 reps
-
4B
Chest Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
5C
Lateral Raise (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-20 reps
-
1B
Lying Leg Curl
3
12 reps
-
2
Leg Press
2
15 reps
-
3A
Lat Pulldown (Close Grip)
3
10-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Chest Press (Machine)
3
10 reps
-
4B
Chest Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
5C
Lateral Raise (Machine)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
15-20 reps
-
1B
Lying Leg Curl
3
12 reps
-
2
Leg Press
2
15 reps
-
3A
Lat Pulldown (Close Grip)
3
10-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Chest Press (Machine)
3
10 reps
-
4B
Chest Fly (Machine)
3
12 reps
-
5A
Tricep Pushdown (Cable)
2
AMRAP
-
5B
Bicep Curl (Cable)
2
AMRAP
-
5C
Lateral Raise (Machine)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Kickback
2
15 reps
-
7A
Leg Extension
3
15 reps
-
7B
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Kickback
2
15 reps
-
7A
Leg Extension
3
15 reps
-
7B
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Kickback
2
15 reps
-
7A
Leg Extension
3
15 reps
-
7B
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Kickback
2
15 reps
-
7A
Leg Extension
3
15 reps
-
7B
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Kickback
2
15 reps
-
7A
Leg Extension
3
15 reps
-
7B
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Kickback
2
15 reps
-
7A
Leg Extension
3
15 reps
-
7B
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Kickback
2
15 reps
-
7A
Leg Extension
3
15 reps
-
7B
Hip Adductor (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Chest Fly (Cable)
2
15 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
12 reps
-
6
Tricep Kickback
2
15 reps
-
7A
Leg Extension
3
15 reps
-
7B
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6A
Hip Abductor (Machine)
3
15 reps
-
6B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6A
Hip Abductor (Machine)
3
15 reps
-
6B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6A
Hip Abductor (Machine)
3
15 reps
-
6B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6A
Hip Abductor (Machine)
3
15 reps
-
6B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6A
Hip Abductor (Machine)
3
15 reps
-
6B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6A
Hip Abductor (Machine)
3
15 reps
-
6B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6A
Hip Abductor (Machine)
3
15 reps
-
6B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Standing Pullover (Cable)
2
15 reps
-
4
Face Pull
2
15 reps
-
5
Preacher Curl (Barbell)
2
12 reps
-
6A
Hip Abductor (Machine)
3
15 reps
-
6B
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1A
Leg Extension
3 Sets
15-20 Reps
-
1B
Lying Leg Curl
3 Sets
12 Reps
-
2
Leg Press
2 Sets
15 Reps
-
3A
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
3B
Seated Row (Cable)
3 Sets
8-12 Reps
-
4A
Chest Press (Machine)
3 Sets
10 Reps
-
4B
Chest Fly (Machine)
3 Sets
12 Reps
-
5A
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
5B
Bicep Curl (Cable)
2 Sets
AMRAP
-
5C
Lateral Raise (Machine)
2 Sets
AMRAP
-
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
2
Shoulder Press (Machine)
2 Sets
15 Reps
-
3
Chest Fly (Cable)
2 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
6
Tricep Kickback
2 Sets
15 Reps
-
7A
Leg Extension
3 Sets
15 Reps
-
7B
Hip Adductor (Machine)
3 Sets
15 Reps
-
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Standing Pullover (Cable)
2 Sets
15 Reps
-
4
Face Pull
2 Sets
15 Reps
-
5
Preacher Curl (Barbell)
2 Sets
12 Reps
-
6A
Hip Abductor (Machine)
3 Sets
15 Reps
-
6B
Single Leg Calf Raise (Bodyweight)
3 Sets
AMRAP
-