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Nicholas

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Program Description

Get ready to challenge yourself with the Nicholas program, a high-intensity, six-day workout plan designed to maximize your strength and muscle gains in just one week. Each session targets specific muscle groups through a combination of compound lifts and isolation exercises, ensuring a balanced approach to your training. With a mix of barbell, machine, and dumbbell exercises, you’ll build power and endurance while refining your technique. Embrace the grind and push your limits to achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Aug 17, 2025 09:27
  • Last Edited
    Aug 17, 2025 10:37
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8 reps
-
2
Pullover (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Leg Extension
1
2
1
10 reps
12 reps
20 reps
-
-
-
4
Leg Press
3
15 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Incline Chest Press (Machine)
3
10 reps
-
4
Shoulder Press (Machine)
4
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Seated Hamstring Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
-
-
-
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
1
1
2
8 reps
10 reps
12 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Tricep Pushdown (Cable)
1
1
2
8 reps
10 reps
12 reps
-
-
-
3
Single Arm Tricep Extension (Cable)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
6
Face Away Cable Curl
4
12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Stiff Leg Deadlift
3 Sets
8 Reps
-
2
Pullover (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
2 Sets
1 Set
10 Reps
12 Reps
20 Reps
-
-
-
4
Leg Press
3 Sets
15 Reps
-
Day 3
No exercises added to this day
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Pec Deck (Machine)
4 Sets
12 Reps
-
3
Incline Chest Press (Machine)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
4 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
20 Reps
-
-
-
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Calf Raise (Machine)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
Day 6
1
Bench Press (Close Grip)
3 Sets
10 Reps
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10 Reps
-
6
Face Away Cable Curl
4 Sets
12 Reps
-