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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
    Jul 10, 2025 01:14

Summary

Unleash your potential with the Nihal Workout, a dynamic 4-week program designed for serious lifters. Committing to 6 days a week, you'll tackle a comprehensive blend of barbell, machine, and dumbbell exercises that target every major muscle group. Each session emphasizes strength and hypertrophy, featuring staples like squats, bench presses, and shoulder presses, ensuring you build muscle and enhance your performance. Get ready to transform your physique and elevate your training intensity!
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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
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
-