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Mike Nolan Training

by Thomas D.
5.0
(1 rating)

Program Description

Become a sick cunt and fuck cops! Weights should stay the same for the 4 weeks. This is a long-term style of training, make the light weights feel heavy. Each rep should be PERFECT! Feel free to add accessory movements.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 09, 2025 10:14
  • Last Edited
    Jun 18, 2025 12:49

Summary

**Mike Nolan Training** is a dynamic 4-week program designed to elevate your strength and conditioning through a structured 5-day weekly routine. Focused on compound lifts like the Bench Press, Squat, and Bent Over Row, this program emphasizes high-intensity sets to challenge your limits and build muscle effectively. With a blend of barbell and dumbbell exercises, you'll engage multiple muscle groups, ensuring balanced development. Get ready to push your boundaries and transform your fitness journey in just one month!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Front Delts
11%
Triceps
11%
Upper Back
10.2%
Glutes
9.3%
Chest
9.2%
Middle Delts
9.2%
Lats
8.6%
Hamstrings
6.8%
Biceps
4.2%
Abs
3.3%
Lower Back
2.8%
Adductors
2.7%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bent Over Row (Barbell)
8
2 reps
80%
3
Bench Press (Barbell)
3
6 reps
RPE 7-8
4
Bent Over Row (Barbell)
3
6 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
5
3
2 reps
3 reps
80%
80%
3
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7-8
RPE 7-8
4
Bent Over Row (Barbell)
1
2
6 reps
7 reps
RPE 7-8
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
3
5
2 reps
3 reps
80%
80%
3
Bench Press (Barbell)
2
1
7 reps
8 reps
RPE 7-8
RPE 7-8
4
Bent Over Row (Barbell)
2
1
7 reps
8 reps
RPE 7-8
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
1
7
2 reps
3 reps
80%
80%
3
Bench Press (Barbell)
3
8 reps
RPE 7-8
4
Bent Over Row (Barbell)
3
8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
80%
2
Overhead Press (Barbell)
8
2 reps
80%
3
Front Squat (Barbell)
3
6 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
5
3
2 reps
3 reps
80%
80%
3
Front Squat (Barbell)
1
2
6 reps
7 reps
RPE 7-8
RPE 7-8
4
Seated Overhead Press (Dumbbell)
1
2
6 reps
7 reps
RPE 7-8
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
3
5
2 reps
3 reps
80%
80%
3
Front Squat (Barbell)
2
1
7 reps
8 reps
RPE 7-8
RPE 7-8
4
Seated Overhead Press (Dumbbell)
2
1
7 reps
8 reps
RPE 7-8
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
1
7
2 reps
3 reps
80%
80%
3
Front Squat (Barbell)
3
8 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
6
2
2 reps
3 reps
80%
80%
3
Bench Press (Barbell)
2
1
6 reps
7 reps
RPE 7-8
RPE 7-8
4
Bent Over Row (Barbell)
2
1
6 reps
7 reps
RPE 7-8
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
4
4
2 reps
3 reps
80%
80%
3
Bench Press (Barbell)
3
7 reps
RPE 7-8
4
Bent Over Row (Barbell)
3
7 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Bent Over Row (Barbell)
2
6
2 reps
3 reps
80%
80%
3
Bench Press (Barbell)
1
2
7 reps
8 reps
RPE 7-8
RPE 7-8
4
Bent Over Row (Barbell)
1
2
7 reps
8 reps
RPE 7-8
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
80%
2
Bent Over Row (Barbell)
8
3 reps
80%
3
Bench Press (Barbell)
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
6
2
2 reps
3 reps
80%
80%
3
Front Squat (Barbell)
2
1
6 reps
7 reps
RPE 7-8
RPE 7-8
4
Seated Overhead Press (Dumbbell)
2
1
6 reps
7 reps
RPE 7-8
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
4
4
2 reps
3 reps
80%
80%
3
Front Squat (Barbell)
3
7 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6
2 reps
3 reps
80%
80%
2
Overhead Press (Barbell)
2
6
2 reps
3 reps
80%
80%
3
Front Squat (Barbell)
1
2
7 reps
8 reps
RPE 7-8
RPE 7-8
4
Seated Overhead Press (Dumbbell)
1
2
7 reps
8 reps
RPE 7-8
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
80%
2
Overhead Press (Barbell)
8
3 reps
80%
3
Front Squat (Barbell)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
80%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3
2 reps
3 reps
80%
80%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
2 reps
3 reps
80%
80%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
80%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
8 Sets
2 Reps
80%
2
Bent Over Row (Barbell)
8 Sets
2 Reps
80%
3
Bench Press (Barbell)
3 Sets
6 Reps
@7-8
4
Bent Over Row (Barbell)
3 Sets
6 Reps
@7-8
Day 2
1
Squat (Barbell)
8 Sets
2 Reps
80%
2
Overhead Press (Barbell)
8 Sets
2 Reps
80%
3
Front Squat (Barbell)
3 Sets
6 Reps
@7-8
4
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
@7-8
Day 3
1
Bench Press (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
2
Bent Over Row (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
3
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
@7-8
@7-8
4
Bent Over Row (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
@7-8
@7-8
Day 4
1
Squat (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
2
Overhead Press (Barbell)
6 Sets
2 Sets
2 Reps
3 Reps
80%
80%
3
Front Squat (Barbell)
2 Sets
1 Set
6 Reps
7 Reps
@7-8
@7-8
4
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
6 Reps
7 Reps
@7-8
@7-8
Day 5
1
Deadlift (Barbell)
8 Sets
2 Reps
80%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10