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
Aug 21, 2024 02:48

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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

1

Lying Leg Raise

2

2

Hollow Hold

2

3

Wall Press Dead Bug

2

4

Burpee

2

Day 2

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

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

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

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

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

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

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

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 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