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Mike Nolan Training

by Thomas D.

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!
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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