Nitz

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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Week 1

Week 2

Week 3

Week 4

Bicep Curl (Barbell)

Standing Shoulder Press (Dumbbell)

Hammer Curl

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Front Raise

Concentration Curl

Upright Row (Dumbbell)

Biceps + Shoulder

Abs Crunch (Weighted)

Burpee

Plank

High Knees

Lying Leg Raise

Jumping Jack

Bicycle Crunch

Mountain Climber

Core + Cardio

Pull-Up (Bodyweight)

Push Up

Bent Over Row (Dumbbell)

Bench Press (Dumbbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Chest Fly (Dumbbell)

Back + Chest

Squat (Bodyweight)

Lunge (Bodyweight)

Seated Hamstring Curl

Calf Raise (Bodyweight)

Good Morning

Step-Up (Weighted)

Box Jump

Wall Sit

Legs

Wide Grip Pull-Up

Push Up (Knees)

Bent Over Row (Barbell)

Overhead Press (Dumbbell)

Pec Fly (Dumbbell)

Goblet Squat

Walking Lunge (Dumbbell)

Seated Calf Raise

Chin-Up (Assisted)

Arnold Press

Rear Delt Fly (Dumbbell)

Seated Dumbbell Curl

Reverse Bicep Curl (Dumbbell)

Face Pull

Shoulder + Biceps

Hollow Hold

Wall Press Dead Bug

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