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
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout180 minutes
- CreatedAug 17, 2025 09:27
- Last EditedAug 19, 2025 06:00
Summary
**Nicholas** is a dynamic 1-week workout program designed for those ready to challenge themselves six days a week. This program focuses on strength-building exercises, including barbell and machine movements, targeting key muscle groups like the back, legs, and chest. With a blend of compound lifts and isolation exercises, you’ll enhance your overall strength and muscle definition. Perfect for gym-goers looking to maximize their training with guided routines, Nicholas will help you push your limits and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Triceps
10.1%
Chest
10%
Quadriceps
9.4%
Biceps
8.5%
Front Delts
7.8%
Glutes
6.9%
Upper Back
6.9%
Lats
6.8%
Calves
5.8%
Middle Delts
5.1%
Lower Back
3.9%
Rear Delts
2.6%
Abs
2.6%
Forearms
1.4%
Adductors
0.9%
Abductors
0.4%
