Program Description
need a big nick
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMar 06, 2025 06:56
- Last EditedMar 06, 2025 07:43
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Single Arm Iso Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Single Arm Iso Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Single Arm Iso Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Barbell Row
3
-
4
Bench Press (Barbell)
3
-
5
Single Arm Iso Row
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
pillar cable lateral raise
3
-
2
Rear Delt Fly (Cable)
3
-
3
Single Arm Pushdown
2
10 reps
-
4
pillar cable curl
3
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
single arm preacher curl
1
2
10 reps
-
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
pillar cable lateral raise
3
-
2
Rear Delt Fly (Cable)
3
-
3
Single Arm Pushdown
2
10 reps
-
4
pillar cable curl
3
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
single arm preacher curl
1
2
10 reps
-
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
pillar cable lateral raise
3
-
2
Rear Delt Fly (Cable)
3
-
3
Single Arm Pushdown
2
10 reps
-
4
pillar cable curl
3
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
single arm preacher curl
1
2
10 reps
-
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
pillar cable lateral raise
3
-
2
Rear Delt Fly (Cable)
3
-
3
Single Arm Pushdown
2
10 reps
-
4
pillar cable curl
3
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
single arm preacher curl
1
2
10 reps
-
-
7
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Lateral Raise (Dumbbell)
2
14 reps
-
3
Standing Calf Raise
3
-
4
High Bar Squat (Barbell)
3
-
5
Good Morning
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Sissy Squat (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Lateral Raise (Dumbbell)
2
14 reps
-
3
Standing Calf Raise
3
-
4
High Bar Squat (Barbell)
3
-
5
Good Morning
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Sissy Squat (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Lateral Raise (Dumbbell)
2
14 reps
-
3
Standing Calf Raise
3
-
4
High Bar Squat (Barbell)
3
-
5
Good Morning
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Sissy Squat (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Lateral Raise (Dumbbell)
2
14 reps
-
3
Standing Calf Raise
3
-
4
High Bar Squat (Barbell)
3
-
5
Good Morning
3
-
6
Bulgarian Split Squat (Dumbbell)
2
-
7
Sissy Squat (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Flexion Row
3
-
4
Dip (Weighted)
3
8 reps
-
5
Demon Lat Row (Bench And Cable)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Flexion Row
3
-
4
Dip (Weighted)
3
8 reps
-
5
Demon Lat Row (Bench And Cable)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Flexion Row
3
-
4
Dip (Weighted)
3
8 reps
-
5
Demon Lat Row (Bench And Cable)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Flexion Row
3
-
4
Dip (Weighted)
3
8 reps
-
5
Demon Lat Row (Bench And Cable)
2
8 reps
-
6
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
pillar cable lateral raise
3
-
2
Rear Delt Fly (Cable)
3
-
3
pillar cable curl
3
-
4
Single Arm Pushdown
2
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Hammer Curl
3
-
7
Hanging Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
pillar cable lateral raise
3
-
2
Rear Delt Fly (Cable)
3
-
3
pillar cable curl
3
-
4
Single Arm Pushdown
2
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Hammer Curl
3
-
7
Hanging Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
pillar cable lateral raise
3
-
2
Rear Delt Fly (Cable)
3
-
3
pillar cable curl
3
-
4
Single Arm Pushdown
2
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Hammer Curl
3
-
7
Hanging Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
pillar cable lateral raise
3
-
2
Rear Delt Fly (Cable)
3
-
3
pillar cable curl
3
-
4
Single Arm Pushdown
2
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Hammer Curl
3
-
7
Hanging Leg Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Smith Machine)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Nordic Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Smith Machine)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Nordic Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Smith Machine)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Nordic Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
-
2
Standing Calf Raise
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Squat (Smith Machine)
3
-
5
Bulgarian Split Squat (Dumbbell)
3
-
6
Nordic Curl
2
-
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Barbell Row3 Sets
-
4
Bench Press (Barbell)3 Sets
-
5
Single Arm Iso Row3 Sets
8 Reps
-
Day 2
1
pillar cable lateral raise3 Sets
-
2
Rear Delt Fly (Cable)3 Sets
-
3
Single Arm Pushdown2 Sets
10 Reps
-
4
pillar cable curl3 Sets
-
5
Skull Crusher (Dumbbell)3 Sets
10 Reps
-
6
single arm preacher curl1 Set
2 Sets
10 Reps
-
-
7
Hanging Leg Raise3 Sets
10 Reps
-
Day 3
1
Shrug (Barbell)3 Sets
-
2
Lateral Raise (Dumbbell)2 Sets
14 Reps
-
3
Standing Calf Raise3 Sets
-
4
High Bar Squat (Barbell)3 Sets
-
5
Good Morning3 Sets
-
6
Bulgarian Split Squat (Dumbbell)2 Sets
-
7
Sissy Squat (Weighted)2 Sets
-
Day 4
1
Pull-Up (Weighted)3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Cable Flexion Row3 Sets
-
4
Dip (Weighted)3 Sets
8 Reps
-
5
Demon Lat Row (Bench And Cable)2 Sets
8 Reps
-
6
Hanging Leg Raise2 Sets
10 Reps
-
Day 5
1
pillar cable lateral raise3 Sets
-
2
Rear Delt Fly (Cable)3 Sets
-
3
pillar cable curl3 Sets
-
4
Single Arm Pushdown2 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
6
Hammer Curl3 Sets
-
7
Hanging Leg Raise3 Sets
10 Reps
-
Day 6
1
Shrug (Barbell)3 Sets
-
2
Standing Calf Raise3 Sets
-
3
Romanian Deadlift (Barbell)3 Sets
-
4
Squat (Smith Machine)3 Sets
-
5
Bulgarian Split Squat (Dumbbell)3 Sets
-
6
Nordic Curl2 Sets
-