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Nicolla Client Program

by xavier A.
1 athletes joined

Program Description

Custom Program For Client

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2025 02:09
  • Last Edited
    Jun 18, 2025 11:17

Summary

The Nicolla Client Program is a dynamic 4-week training regimen designed to build strength and endurance through a balanced mix of upper and lower body workouts, complemented by high-intensity interval training (HIIT). With four training days each week, you'll engage in targeted exercises like push-ups, squats, and supersets to maximize muscle activation and boost your overall fitness. This program is perfect for those ready to challenge themselves and achieve tangible results in just a month. Get ready to transform your routine and elevate your strength game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Glutes
13.5%
Abs
12.6%
Hamstrings
10.5%
Triceps
8.8%
Upper Back
6.1%
Front Delts
5.7%
Chest
5.6%
Biceps
5.6%
Lats
4.9%
Lower Back
4.8%
Adductors
3.5%
Middle Delts
3%
Forearms
0.8%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3A
Bicep Curl (Barbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Abs Crunch (Machine)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3A
Bicep Curl (Barbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Abs Crunch (Machine)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3A
Bicep Curl (Barbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Abs Crunch (Machine)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Pull-Up (Assisted)
3
-
3A
Bicep Curl (Barbell)
3
-
3B
Tricep Pushdown (Cable)
3
-
4A
Abs Crunch (Machine)
3
-
4B
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4A
Bulgarian Split Squat (Dumbbell)
2
-
4B
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4A
Bulgarian Split Squat (Dumbbell)
2
-
4B
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4A
Bulgarian Split Squat (Dumbbell)
2
-
4B
Back Extension (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
-
2
Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4A
Bulgarian Split Squat (Dumbbell)
2
-
4B
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
AMRAP
-
1B
Reverse Lunge (Bodyweight)
2
AMRAP
-
1C
Mountain Climber
2
AMRAP
-
2A
Lying Leg Raise
2
AMRAP
-
2B
Push Up (Knees)
2
AMRAP
-
2C
Russian Twist
2
AMRAP
-
3A
Squat to Press (Dumbbell)
2
AMRAP
-
3B
Med Ball Slam
2
AMRAP
-
3C
Renegade Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
AMRAP
-
1B
Reverse Lunge (Bodyweight)
2
AMRAP
-
1C
Mountain Climber
2
AMRAP
-
2A
Lying Leg Raise
2
AMRAP
-
2B
Push Up (Knees)
2
AMRAP
-
2C
Russian Twist
2
AMRAP
-
3A
Squat to Press (Dumbbell)
2
AMRAP
-
3B
Med Ball Slam
2
AMRAP
-
3C
Renegade Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
AMRAP
-
1B
Reverse Lunge (Bodyweight)
2
AMRAP
-
1C
Mountain Climber
2
AMRAP
-
2A
Lying Leg Raise
2
AMRAP
-
2B
Push Up (Knees)
2
AMRAP
-
2C
Russian Twist
2
AMRAP
-
3A
Squat to Press (Dumbbell)
2
AMRAP
-
3B
Med Ball Slam
2
AMRAP
-
3C
Renegade Row
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
2
AMRAP
-
1B
Reverse Lunge (Bodyweight)
2
AMRAP
-
1C
Mountain Climber
2
AMRAP
-
2A
Lying Leg Raise
2
AMRAP
-
2B
Push Up (Knees)
2
AMRAP
-
2C
Russian Twist
2
AMRAP
-
3A
Squat to Press (Dumbbell)
2
AMRAP
-
3B
Med Ball Slam
2
AMRAP
-
3C
Renegade Row
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
AMRAP
-
1B
Romanian Deadlift (Dumbbell)
2
AMRAP
-
2A
Dumbbell Row
2
AMRAP
-
2B
Push Up (Incline)
2
AMRAP
-
3A
Bicep Curl (Dumbbell)
2
AMRAP
-
3B
Tricep Extension (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
AMRAP
-
1B
Romanian Deadlift (Dumbbell)
2
AMRAP
-
2A
Dumbbell Row
2
AMRAP
-
2B
Push Up (Incline)
2
AMRAP
-
3A
Bicep Curl (Dumbbell)
2
AMRAP
-
3B
Tricep Extension (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
AMRAP
-
1B
Romanian Deadlift (Dumbbell)
2
AMRAP
-
2A
Dumbbell Row
2
AMRAP
-
2B
Push Up (Incline)
2
AMRAP
-
3A
Bicep Curl (Dumbbell)
2
AMRAP
-
3B
Tricep Extension (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
2
AMRAP
-
1B
Romanian Deadlift (Dumbbell)
2
AMRAP
-
2A
Dumbbell Row
2
AMRAP
-
2B
Push Up (Incline)
2
AMRAP
-
3A
Bicep Curl (Dumbbell)
2
AMRAP
-
3B
Tricep Extension (Dumbbell)
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
3 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3A
Bicep Curl (Barbell)
3 Sets
-
3B
Tricep Pushdown (Cable)
3 Sets
-
4A
Abs Crunch (Machine)
3 Sets
-
4B
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Walking Lunge
3 Sets
-
2
Squat (Barbell)
3 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4A
Bulgarian Split Squat (Dumbbell)
2 Sets
-
4B
Back Extension (Weighted)
2 Sets
-
Day 3
1A
Jump Squat
2 Sets
AMRAP
-
1B
Reverse Lunge (Bodyweight)
2 Sets
AMRAP
-
1C
Mountain Climber
2 Sets
AMRAP
-
2A
Lying Leg Raise
2 Sets
AMRAP
-
2B
Push Up (Knees)
2 Sets
AMRAP
-
2C
Russian Twist
2 Sets
AMRAP
-
3A
Squat to Press (Dumbbell)
2 Sets
AMRAP
-
3B
Med Ball Slam
2 Sets
AMRAP
-
3C
Renegade Row
2 Sets
AMRAP
-
Day 4
1A
Goblet Squat
2 Sets
AMRAP
-
1B
Romanian Deadlift (Dumbbell)
2 Sets
AMRAP
-
2A
Dumbbell Row
2 Sets
AMRAP
-
2B
Push Up (Incline)
2 Sets
AMRAP
-
3A
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
3B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
-