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!

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.3%

Upper Back

13.1%

Biceps

11.6%

Front Delts

10.1%

Middle Delts

8.9%

Chest

8.6%

Lats

7.7%

Quadriceps

6.4%

Hamstrings

5.4%

Glutes

Calves

2.5%

Rear Delts

2.5%

Forearms

Lower Back

1.7%

Abs

1.2%

Adductors

0.5%

Abductors

0.5%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

12 reps

Leg Press

12 reps

Leg Extension

12 reps

Standing Calf Raise

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Dumbbell)

12 reps

Face Pull

12 reps

Shrug (Trap Bar)

12 reps

Day 1

Squat (Barbell)

12 reps

Leg Press

12 reps

Leg Extension

12 reps

Standing Calf Raise

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Dumbbell)

12 reps

Face Pull

12 reps

Shrug (Trap Bar)

12 reps

Day 1

Squat (Barbell)

12 reps

Leg Press

12 reps

Leg Extension

12 reps

Standing Calf Raise

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Dumbbell)

12 reps

Face Pull

12 reps

Shrug (Trap Bar)

12 reps

Day 1

Squat (Barbell)

12 reps

Leg Press

12 reps

Leg Extension

12 reps

Standing Calf Raise

12 reps

Seated Shoulder Press (Dumbbell)

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Dumbbell)

12 reps

Face Pull

12 reps

Shrug (Trap Bar)

12 reps

Day 2

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Decline Bench Press (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Barbell)

12 reps

Overhead Press (Dumbbell)

12 reps

Day 2

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Decline Bench Press (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Barbell)

12 reps

Overhead Press (Dumbbell)

12 reps

Day 2

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Decline Bench Press (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Barbell)

12 reps

Overhead Press (Dumbbell)

12 reps

Day 2

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Decline Bench Press (Dumbbell)

12 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Barbell)

12 reps

Overhead Press (Dumbbell)

12 reps

Day 3

Lat Pulldown

12 reps

Dumbbell Row

12 reps

Seated Row (Cable)

12 reps

Single Arm Row (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Bicep Curl (Cable)

12 reps

Hammer Curl (Dumbbell)

12 reps

Day 3

Lat Pulldown

12 reps

Dumbbell Row

12 reps

Seated Row (Cable)

12 reps

Single Arm Row (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Bicep Curl (Cable)

12 reps

Hammer Curl (Dumbbell)

12 reps

Day 3

Lat Pulldown

12 reps

Dumbbell Row

12 reps

Seated Row (Cable)

12 reps

Single Arm Row (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Bicep Curl (Cable)

12 reps

Hammer Curl (Dumbbell)

12 reps

Day 3

Lat Pulldown

12 reps

Dumbbell Row

12 reps

Seated Row (Cable)

12 reps

Single Arm Row (Cable)

12 reps

Incline Curl (Dumbbell)

12 reps

Bicep Curl (Cable)

12 reps

Hammer Curl (Dumbbell)

12 reps

Day 4

Hack Squat

12 reps

Leg Press

12 reps

Hamstring Curl

12 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

12 reps

Arnold Press

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Cable)

12 reps

Face Pull

12 reps

Day 4

Hack Squat

12 reps

Leg Press

12 reps

Hamstring Curl

12 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

12 reps

Arnold Press

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Cable)

12 reps

Face Pull

12 reps

Day 4

Hack Squat

12 reps

Leg Press

12 reps

Hamstring Curl

12 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

12 reps

Arnold Press

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Cable)

12 reps

Face Pull

12 reps

Day 4

Hack Squat

12 reps

Leg Press

12 reps

Hamstring Curl

12 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

12 reps

Arnold Press

12 reps

Shoulder Press (Machine)

12 reps

Lateral Raise (Cable)

12 reps

Face Pull

12 reps

Day 5

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Pec Deck (Machine)

12 reps

Chest Fly (Cable)

12 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Barbell)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 5

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Pec Deck (Machine)

12 reps

Chest Fly (Cable)

12 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Barbell)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 5

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Pec Deck (Machine)

12 reps

Chest Fly (Cable)

12 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Barbell)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 5

Bench Press (Barbell)

12 reps

Incline Bench Press (Dumbbell)

12 reps

Pec Deck (Machine)

12 reps

Chest Fly (Cable)

12 reps

Tricep Pushdown (Cable)

12 reps

Skull Crusher (Barbell)

12 reps

Overhead Tricep Extension (Cable)

12 reps

Day 6

Single Arm High Row (Cable)

12 reps

Barbell Row

12 reps

Lat Pulldown

12 reps

Shrug (Barbell)

12 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Bicep Curl (EZ Bar)

12 reps

Hammer Curl (Dumbbell)

12 reps

Day 6

Single Arm High Row (Cable)

12 reps

Barbell Row

12 reps

Lat Pulldown

12 reps

Shrug (Barbell)

12 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Bicep Curl (EZ Bar)

12 reps

Hammer Curl (Dumbbell)

12 reps

Day 6

Single Arm High Row (Cable)

12 reps

Barbell Row

12 reps

Lat Pulldown

12 reps

Shrug (Barbell)

12 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Bicep Curl (EZ Bar)

12 reps

Hammer Curl (Dumbbell)

12 reps

Day 6

Single Arm High Row (Cable)

12 reps

Barbell Row

12 reps

Lat Pulldown

12 reps

Shrug (Barbell)

12 reps

Incline Curl (Dumbbell)

12 reps

Concentration Curl

12 reps

Bicep Curl (EZ Bar)

12 reps

Hammer Curl (Dumbbell)

12 reps

Day 1

Squat (Barbell)

3 Sets

12 Reps

Leg Press

3 Sets

12 Reps

Leg Extension

3 Sets

12 Reps

Standing Calf Raise

3 Sets

12 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

12 Reps

Shoulder Press (Machine)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Face Pull

3 Sets

12 Reps

Shrug (Trap Bar)

3 Sets

12 Reps

Day 2

Bench Press (Barbell)

3 Sets

12 Reps

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

Decline Bench Press (Dumbbell)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Skull Crusher (Barbell)

3 Sets

12 Reps

Overhead Press (Dumbbell)

3 Sets

12 Reps

Day 3

Lat Pulldown

3 Sets

12 Reps

Dumbbell Row

3 Sets

12 Reps

Seated Row (Cable)

3 Sets

12 Reps

Single Arm Row (Cable)

3 Sets

12 Reps

Incline Curl (Dumbbell)

3 Sets

12 Reps

Bicep Curl (Cable)

3 Sets

12 Reps

Hammer Curl (Dumbbell)

3 Sets

12 Reps

Day 4

Hack Squat

3 Sets

12 Reps

Leg Press

3 Sets

12 Reps

Hamstring Curl

3 Sets

12 Reps

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

Standing Calf Raise

3 Sets

12 Reps

Arnold Press

3 Sets

12 Reps

Shoulder Press (Machine)

3 Sets

12 Reps

Lateral Raise (Cable)

3 Sets

12 Reps

Face Pull

3 Sets

12 Reps

Day 5

Bench Press (Barbell)

3 Sets

12 Reps

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

Pec Deck (Machine)

3 Sets

12 Reps

Chest Fly (Cable)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Skull Crusher (Barbell)

3 Sets

12 Reps

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

Day 6

Single Arm High Row (Cable)

3 Sets

12 Reps

Barbell Row

3 Sets

12 Reps

Lat Pulldown

3 Sets

12 Reps

Shrug (Barbell)

3 Sets

12 Reps

Incline Curl (Dumbbell)

3 Sets

12 Reps

Concentration Curl

3 Sets

12 Reps

Bicep Curl (EZ Bar)

3 Sets

12 Reps

Hammer Curl (Dumbbell)

3 Sets

12 Reps