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Nihal workout

by Nihal Muhammed

Program Description

**Nihal Workout** is a comprehensive 4-week program designed for those ready to elevate their strength training. With 24 sessions packed into just one month, this program focuses on building muscle through a variety of compound and isolation exercises. You'll engage major muscle groups with effective movements like squats, bench presses, and deadlifts, ensuring a balanced approach to fitness. Each session is structured to maximize gains while keeping you motivated and challenged. Get ready to transform your physique and boost your performance!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 30, 2025 09:29
  • Last Edited
    Jun 30, 2025 10:11
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Shrug (Trap Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Shrug (Trap Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Shrug (Trap Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
Face Pull
3
12 reps
-
9
Shrug (Trap Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Overhead Press (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Single Arm Row (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Single Arm Row (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Single Arm Row (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Dumbbell Row
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Single Arm Row (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Arnold Press
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Arnold Press
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Arnold Press
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Hamstring Curl
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Arnold Press
3
12 reps
-
7
Shoulder Press (Machine)
3
12 reps
-
8
Lateral Raise (Cable)
3
12 reps
-
9
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Shrug (Barbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Concentration Curl
3
12 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
6
Shoulder Press (Machine)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
8
Face Pull
3 Sets
12 Reps
-
9
Shrug (Trap Bar)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
12 Reps
-
6
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Lat Pulldown
3 Sets
12 Reps
-
2
Dumbbell Row
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Single Arm Row (Cable)
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Hack Squat
3 Sets
12 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Hamstring Curl
3 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Arnold Press
3 Sets
12 Reps
-
7
Shoulder Press (Machine)
3 Sets
12 Reps
-
8
Lateral Raise (Cable)
3 Sets
12 Reps
-
9
Face Pull
3 Sets
12 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Skull Crusher (Barbell)
3 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 6
1
Single Arm High Row (Cable)
3 Sets
12 Reps
-
2
Barbell Row
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Shrug (Barbell)
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Concentration Curl
3 Sets
12 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-