Nic’s strength training - home gym

by Nicky P.

Program Description

Full body strength training

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Dec 23, 2025 07:17
Last Edited
Dec 23, 2025 07:52

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

13.1%

Quadriceps

12.2%

Glutes

11.2%

Triceps

9.7%

Front Delts

8.8%

Abs

7.3%

Upper Back

7.3%

Chest

6.1%

Lats

5.5%

Biceps

4.6%

Middle Delts

3.6%

Adductors

3%

Lower Back

3%

Calves

1.8%

Rear Delts

1.8%

Forearms

0.9%

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WEEK 1

Day 1

1

Squat (Barbell)

4

6 reps

RPE 6.5

2

Romanian Deadlift (Barbell)

3

6 reps

RPE 6.5

3

Walking Lunge (Dumbbell)

3

5 reps

RPE 6.5

4

Dumbbell Hammer Curl

3

6 reps

RPE 6.5

5

Standing Calf Raise

3

6 reps

RPE 6.5

Day 2

1

Bench Press (Dumbbell)

4

6 reps

RPE 6.5

2

Incline Bench Press (Dumbbell)

3

6 reps

RPE 6.5

3

Seated Shoulder Press (Dumbbell)

3

6 reps

RPE 6.5

4

Lateral Raise (Dumbbell)

3

6 reps

RPE 6.5

5

Tricep Pushdown (Cable)

3

6 reps

RPE 6.5

Day 3

1

Deadlift (Barbell)

4

5 reps

RPE 6.5

2

Lat Pulldown

3

6 reps

RPE 6.5

3

Seated Row (Cable)

3

6 reps

RPE 6.5

4

Single Arm Row (Dumbbell)

3

6 reps

RPE 6.5

5

Bicep Curl (Dumbbell)

3

6 reps

RPE 6.5

Day 4

1

Goblet Squat

3

6 reps

RPE 6.5

2

Bench Press (Dumbbell)

3

6 reps

RPE 6.5

3

Romanian Deadlift (Barbell)

3

6 reps

RPE 6.5

4

Face Pull

3

6 reps

RPE 6.5

5A

Dumbbell swings

2

-

5B

Mountain Climber

2

-

5C

Knee Highs

2

-

Day 1

1

Squat (Barbell)

4 Sets

6 Reps

@6.5

2

Romanian Deadlift (Barbell)

3 Sets

6 Reps

@6.5

3

Walking Lunge (Dumbbell)

3 Sets

5 Reps

@6.5

4

Dumbbell Hammer Curl

3 Sets

6 Reps

@6.5

5

Standing Calf Raise

3 Sets

6 Reps

@6.5

Day 2

1

Bench Press (Dumbbell)

4 Sets

6 Reps

@6.5

2

Incline Bench Press (Dumbbell)

3 Sets

6 Reps

@6.5

3

Seated Shoulder Press (Dumbbell)

3 Sets

6 Reps

@6.5

4

Lateral Raise (Dumbbell)

3 Sets

6 Reps

@6.5

5

Tricep Pushdown (Cable)

3 Sets

6 Reps

@6.5

Day 3

1

Deadlift (Barbell)

4 Sets

5 Reps

@6.5

2

Lat Pulldown

3 Sets

6 Reps

@6.5

3

Seated Row (Cable)

3 Sets

6 Reps

@6.5

4

Single Arm Row (Dumbbell)

3 Sets

6 Reps

@6.5

5

Bicep Curl (Dumbbell)

3 Sets

6 Reps

@6.5

Day 4

1

Goblet Squat

3 Sets

6 Reps

@6.5

2

Bench Press (Dumbbell)

3 Sets

6 Reps

@6.5

3

Romanian Deadlift (Barbell)

3 Sets

6 Reps

@6.5

4

Face Pull

3 Sets

6 Reps

@6.5

5A

Dumbbell swings

2 Sets

-

5B

Mountain Climber

2 Sets

-

5C

Knee Highs

2 Sets

-