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Nitz

by Nitin K.

Program Description

Starter program!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 30, 2024 08:55
  • Last Edited
    Jun 18, 2025 07:57

Summary

Unleash your potential with the Nitz program, a comprehensive 4-week training plan designed to sculpt your arms and shoulders while boosting core strength and cardiovascular endurance. With four sessions each week, you'll engage in targeted workouts featuring exercises like Bicep Curls and Standing Shoulder Presses, complemented by core and cardio drills such as Burpees and Planks. This program is perfect for those looking to build muscle and enhance overall fitness, all while utilizing a full gym setup. Get ready to transform your physique and elevate your performance!
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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
Bicep Curl (Barbell)
2
-
2
Standing Shoulder Press (Dumbbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Front Raise
2
-
7
Concentration Curl
2
-
8
Upright Row (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
-
2
Arnold Press
2
-
3
Concentration Curl
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Seated Dumbbell Curl
2
-
6
Arnold Press
2
-
7
Reverse Bicep Curl (Dumbbell)
2
-
8
Face Pull
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
-
2
Standing Shoulder Press (Dumbbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Front Raise
2
-
7
Concentration Curl
2
-
8
Upright Row (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
-
2
Standing Shoulder Press (Dumbbell)
2
-
3
Hammer Curl
2
-
4
Lateral Raise (Dumbbell)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Front Raise
2
-
7
Concentration Curl
2
-
8
Upright Row (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
-
2
Burpee
2
-
3
Plank
2
-
4
High Knees
2
-
5
Lying Leg Raise
2
-
6
Jumping Jack
2
-
7
Bicycle Crunch
2
-
8
Mountain Climber
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
-
2
Hollow Hold
2
-
3
Wall Press Dead Bug
2
-
4
Burpee
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
-
2
Burpee
2
-
3
Plank
2
-
4
High Knees
2
-
5
Lying Leg Raise
2
-
6
Jumping Jack
2
-
7
Bicycle Crunch
2
-
8
Mountain Climber
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
-
2
Burpee
2
-
3
Plank
2
-
4
High Knees
2
-
5
Lying Leg Raise
2
-
6
Jumping Jack
2
-
7
Bicycle Crunch
2
-
8
Mountain Climber
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
-
2
Push Up
2
-
3
Bent Over Row (Dumbbell)
2
-
4
Bench Press (Dumbbell)
2
-
5
Lat Pulldown
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Seated Row (Cable)
2
-
8
Chest Fly (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Push Up (Knees)
2
-
3
Bent Over Row (Barbell)
2
-
4
Overhead Press (Dumbbell)
2
-
5
Lat Pulldown
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Seated Row (Cable)
2
-
8
Pec Fly (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
-
2
Push Up (Knees)
2
-
3
Bent Over Row (Barbell)
2
-
4
Overhead Press (Dumbbell)
2
-
5
Lat Pulldown
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Seated Row (Cable)
2
-
8
Pec Fly (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
-
2
Lunge (Bodyweight)
2
-
3
Seated Hamstring Curl
2
-
4
Calf Raise (Bodyweight)
2
-
5
Good Morning
2
-
6
Step-Up (Weighted)
2
-
7
Box Jump
2
-
8
Wall Sit
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Walking Lunge (Dumbbell)
2
-
3
Seated Hamstring Curl
2
-
4
Seated Calf Raise
2
-
5
Good Morning
2
-
6
Step-Up (Weighted)
2
-
7
Box Jump
2
-
8
Wall Sit
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
-
2
Walking Lunge (Dumbbell)
2
-
3
Seated Hamstring Curl
2
-
4
Seated Calf Raise
2
-
5
Good Morning
2
-
6
Step-Up (Weighted)
2
-
7
Box Jump
2
-
8
Wall Sit
2
-
Week 1
1 / 4 Weeks
Day 1
1
Bicep Curl (Barbell)
2 Sets
-
2
Standing Shoulder Press (Dumbbell)
2 Sets
-
3
Hammer Curl
2 Sets
-
4
Lateral Raise (Dumbbell)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Front Raise
2 Sets
-
7
Concentration Curl
2 Sets
-
8
Upright Row (Dumbbell)
2 Sets
-
Day 2
1
Abs Crunch (Weighted)
2 Sets
-
2
Burpee
2 Sets
-
3
Plank
2 Sets
-
4
High Knees
2 Sets
-
5
Lying Leg Raise
2 Sets
-
6
Jumping Jack
2 Sets
-
7
Bicycle Crunch
2 Sets
-
8
Mountain Climber
2 Sets
-
Day 3
1
Pull-Up (Bodyweight)
2 Sets
-
2
Push Up
2 Sets
-
3
Bent Over Row (Dumbbell)
2 Sets
-
4
Bench Press (Dumbbell)
2 Sets
-
5
Lat Pulldown
2 Sets
-
6
Incline Bench Press (Dumbbell)
2 Sets
-
7
Seated Row (Cable)
2 Sets
-
8
Chest Fly (Dumbbell)
2 Sets
-
Day 4
1
Squat (Bodyweight)
2 Sets
-
2
Lunge (Bodyweight)
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Calf Raise (Bodyweight)
2 Sets
-
5
Good Morning
2 Sets
-
6
Step-Up (Weighted)
2 Sets
-
7
Box Jump
2 Sets
-
8
Wall Sit
2 Sets
-