Program Description
**Nick's Workout: 18-Week Strength and Conditioning Program** Dive into an 18-week journey designed to build strength and enhance endurance with Nick's Workout. This program features 72 sessions packed with essential compound movements like barbell squats and lunges, complemented by bodyweight exercises such as push-ups and dips. Each week progressively challenges your muscles, ensuring consistent growth and adaptation. With a mix of strength training and cardio, including basketball sessions instead of cardio, you'll not only sculpt your physique but also boost your overall fitness level. Embrace the grind and transform your body with this comprehensive program! After every workout try to get a sauna session in! 10-15 min. Basketball days workouts are; • Around-the-world shooting with sprints (10–15 min) • 1-min continuous layup drill × 3 rounds (rest 1 min between) • 5× coast-to-coast fast breaks (sprint, layup, jog back) • Finish: 10 free throws while tired
Program Overview
- LevelNovice
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 30, 2025 02:40
- Last EditedSep 01, 2025 01:02
Summary
Unlock your strength potential with Nick's Workout, an 18-week program designed for serious lifters committed to training four days a week. This comprehensive regimen combines bodyweight exercises, barbell lifts, and machine work to target all major muscle groups, ensuring balanced development and improved performance. With a mix of compound movements like squats and bench presses, along with cardio sessions like basketball, you'll build muscle, enhance endurance, and elevate your fitness level. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Glutes
10.7%
Lats
9.3%
Upper Back
9.3%
Hamstrings
7.3%
Other
7.2%
Chest
7%
Abs
7%
Triceps
6.4%
Forearms
6.3%
Neck
3.6%
Full-Body
3.6%
Front Delts
3.2%
Biceps
2.5%
Rear Delts
2.1%
Adductors
2%
