Nihal workout
Transform your routine in just 4 weeks with the Nihal workout — 24 days of focused effort for real results and lasting strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Nihal workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 10 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.
Nihal workout is structured around 6 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Nihal workout 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
