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Nozzy program

by Axel J.
1 athletes joined

Program Description

Nozzy ska få gains. Varje baslyfts set med tunga 2:a ska ha progressive overload varje vecka med vikt ifrån 1-2.5kg varje vecka. När du inte kan göra två set på den höjer du vikten med de sets med mer reps typ 2.5 tills du kan köra och höja på tunga 2:an igen. Resten av lyften ska följa principen att du kör något mer än förra veckan antingen med kanske 1rep mer på någon set eller mer vikt än förra etc. Går bra att köra pullups och dips assisterat med maskin/gummiband/etc använd då repsen som står för dem. Supersets går med principen att du kör båda efter varandra men vilar för dem. Så man kör övning1->övning2->vila och repeat.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2025 08:14
  • Last Edited
    Oct 17, 2025 08:27

Summary

The Nozzy program is an 8-week strength training journey designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of compound lifts and targeted exercises, including deadlifts, dips, and cable crunches, all aimed at building strength and muscle definition. This program is perfect for those looking to enhance their overall performance while ensuring ample recovery time. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Upper Back
11.6%
Chest
10.6%
Lats
8.5%
Front Delts
8.3%
Abs
7.8%
Quadriceps
7.6%
Hamstrings
7.6%
Glutes
7.1%
Biceps
6.4%
Lower Back
4.2%
Rear Delts
2.8%
Middle Delts
2.6%
Forearms
1.6%
Adductors
1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
-
5A
Push Up
2
RPE 7.5
5B
Hanging Leg Raise
2
RPE 7.5
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
-
5A
Push Up
2
RPE 7.5
5B
Hanging Leg Raise
2
RPE 7.5
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
-
5A
Push Up
2
RPE 7.5
5B
Hanging Leg Raise
2
RPE 7.5
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
-
5A
Push Up
2
RPE 7.5
5B
Hanging Leg Raise
2
RPE 7.5
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
-
5A
Push Up
2
RPE 7.5
5B
Hanging Leg Raise
2
RPE 7.5
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
-
5A
Push Up
2
RPE 7.5
5B
Hanging Leg Raise
2
RPE 7.5
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
-
5A
Push Up
2
RPE 7.5
5B
Hanging Leg Raise
2
RPE 7.5
6
Face Pull
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
-
5A
Push Up
2
RPE 7.5
5B
Hanging Leg Raise
2
RPE 7.5
6
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7.5
6
Chest Fly (Cable)
3
12 reps
RPE 6.5
7
Side Plank
2
RPE 7.5
8
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7.5
6
Chest Fly (Cable)
3
12 reps
RPE 6.5
7
Side Plank
2
RPE 7.5
8
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7.5
6
Chest Fly (Cable)
3
12 reps
RPE 6.5
7
Side Plank
2
RPE 7.5
8
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7.5
6
Chest Fly (Cable)
3
12 reps
RPE 6.5
7
Side Plank
2
RPE 7.5
8
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7.5
6
Chest Fly (Cable)
3
12 reps
RPE 6.5
7
Side Plank
2
RPE 7.5
8
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7.5
6
Chest Fly (Cable)
3
12 reps
RPE 6.5
7
Side Plank
2
RPE 7.5
8
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7.5
6
Chest Fly (Cable)
3
12 reps
RPE 6.5
7
Side Plank
2
RPE 7.5
8
Face Pull
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7.5
6
Chest Fly (Cable)
3
12 reps
RPE 6.5
7
Side Plank
2
RPE 7.5
8
Face Pull
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
2
Dip (Bodyweight)
2
8 reps
RPE 6.5
3
Back Extension
2
10 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5B
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
6A
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6.5
6B
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
2
Dip (Bodyweight)
2
8 reps
RPE 6.5
3
Back Extension
2
10 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5B
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
6A
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6.5
6B
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
2
Dip (Bodyweight)
2
8 reps
RPE 6.5
3
Back Extension
2
10 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5B
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
6A
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6.5
6B
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
2
Dip (Bodyweight)
2
8 reps
RPE 6.5
3
Back Extension
2
10 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5B
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
6A
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6.5
6B
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
2
Dip (Bodyweight)
2
8 reps
RPE 6.5
3
Back Extension
2
10 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5B
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
6A
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6.5
6B
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
2
Dip (Bodyweight)
2
8 reps
RPE 6.5
3
Back Extension
2
10 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5B
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
6A
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6.5
6B
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
2
Dip (Bodyweight)
2
8 reps
RPE 6.5
3
Back Extension
2
10 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5B
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
6A
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6.5
6B
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
RPE 8
RPE 6.5
2
Dip (Bodyweight)
2
8 reps
RPE 6.5
3
Back Extension
2
10 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5A
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5B
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
6A
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6.5
6B
Cable Crunch
3
10 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2 Reps
8 Reps
@8
@6.5
2
Dip (Bodyweight)
2 Sets
8 Reps
@6.5
3
Back Extension
2 Sets
10 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5A
Incline Curl (Dumbbell)
3 Sets
8 Reps
@7
5B
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
6A
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@6.5
6B
Cable Crunch
3 Sets
10 Reps
@6.5
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
@8
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
4
Seated Row (Cable)
3 Sets
8 Reps
@7
5
Leg Curl
2 Sets
8 Reps
@7.5
6
Chest Fly (Cable)
3 Sets
12 Reps
@6.5
7
Side Plank
2 Sets
@7.5
8
Face Pull
2 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
8 Reps
@8
@6
2
Bench Press (Barbell)
1 Set
2 Sets
2 Reps
8 Reps
@8
@6.5
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
-
5A
Push Up
2 Sets
@7.5
5B
Hanging Leg Raise
2 Sets
@7.5
6
Face Pull
2 Sets
12 Reps
@6