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Nicole’s Training Plan

by Nicole L.
1 athletes joined

Program Description

Transform your fitness journey with Nicole’s Training Plan, a comprehensive 4-week program designed to sculpt and strengthen your body. With 16 sessions over the month, each lasting 90 minutes, you'll engage in a variety of exercises targeting all major muscle groups using a full gym setup. This novice-friendly plan combines foundational movements like squats and deadlifts with dynamic supersets and core training, ensuring you build strength and confidence. Get ready to elevate your training and achieve your sculpting goals!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 28, 2025 07:01
  • Last Edited
    Aug 03, 2025 03:25

Summary

Unlock your potential with Nicole’s Training Plan, a comprehensive 4-week program designed for dedicated lifters looking to build strength and enhance muscle definition. Comprising four sessions each week, this plan focuses on a balanced mix of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, targeting major muscle groups for maximum impact. With a full gym setup, you’ll have the tools to challenge yourself and track your progress effectively. Get ready to transform your workouts and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
25.6%
Glutes
12.1%
Hamstrings
8%
Triceps
5.8%
Stretching
5.5%
Quadriceps
5.1%
Upper Back
5.1%
Lower Back
4.8%
Front Delts
4.8%
Abductors
4.4%
Chest
3.7%
Middle Delts
3.7%
Lats
3.3%
Biceps
2.6%
Rear Delts
2.2%
Cardio
1.8%
Adductors
0.7%
Other
0.6%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Glute Bridge (Dumbbell)
1
12-15 reps
-
4
Leg Press (45 Degrees)
1
10-12 reps
-
5
Bird Dog
1
10 reps
-
6
Lying Leg Raise
1
10 reps
-
7
Abs Crunch (Weighted)
1
10-15 reps
-
8
Stair Climber
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Glute Bridge (Dumbbell)
1
12-15 reps
-
4
Leg Press (45 Degrees)
1
10-12 reps
-
5
Bird Dog
1
10 reps
-
6
Lying Leg Raise
1
10 reps
-
7
Abs Crunch (Weighted)
1
10-15 reps
-
8
Stair Climber
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Glute Bridge (Dumbbell)
1
12-15 reps
-
4
Leg Press (45 Degrees)
1
10-12 reps
-
5
Bird Dog
1
10 reps
-
6
Lying Leg Raise
1
10 reps
-
7
Abs Crunch (Weighted)
1
10-15 reps
-
8
Stair Climber
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
10-12 reps
-
3
Glute Bridge (Dumbbell)
1
12-15 reps
-
4
Leg Press (45 Degrees)
1
10-12 reps
-
5
Bird Dog
1
10 reps
-
6
Lying Leg Raise
1
10 reps
-
7
Abs Crunch (Weighted)
1
10-15 reps
-
8
Stair Climber
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cannonball Crunch
1
10 reps
-
2
Marching Glute Bridge
1
10 reps
-
3
Side Leg Swings
1
10 reps
-
4
Y Raise (Dumbbell)
1
12 reps
-
5
Hip Abductor (Machine)
1
10-12 reps
-
6
Hip Abductor (Machine)
1
10-12 reps
-
7
Dead Bug
1
10 reps
-
8
Russian Twist (Dumbbell)
1
8-12 reps
-
9
Bear Craw Isometric Hold
1
1
20-30 secs
20-30 secs
-
-
10
Stair Climber
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cannonball Crunch
1
10 reps
-
2
Marching Glute Bridge
1
10 reps
-
3
Side Leg Swings
1
10 reps
-
4
Y Raise (Dumbbell)
1
12 reps
-
5
Hip Abductor (Machine)
1
10-12 reps
-
6
Hip Abductor (Machine)
1
10-12 reps
-
7
Dead Bug
1
10 reps
-
8
Russian Twist (Dumbbell)
1
8-12 reps
-
9
Bear Craw Isometric Hold
1
20-30 secs
-
10
Stair Climber
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cannonball Crunch
1
10 reps
-
2
Marching Glute Bridge
1
10 reps
-
3
Side Leg Swings
1
10 reps
-
4
Y Raise (Dumbbell)
1
12 reps
-
5
Hip Abductor (Machine)
1
10-12 reps
-
6
Hip Abductor (Machine)
1
10-12 reps
-
7
Dead Bug
1
10 reps
-
8
Russian Twist (Dumbbell)
1
8-12 reps
-
9
Bear Craw Isometric Hold
1
1
20-30 secs
20-30 secs
-
-
10
Stair Climber
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cannonball Crunch
1
10 reps
-
2
Marching Glute Bridge
1
10 reps
-
3
Side Leg Swings
1
10 reps
-
4
Y Raise (Dumbbell)
1
12 reps
-
5
Hip Abductor (Machine)
1
10-12 reps
-
6
Hip Abductor (Machine)
1
10-12 reps
-
7
Dead Bug
1
10 reps
-
8
Russian Twist (Dumbbell)
1
8-12 reps
-
9
Bear Craw Isometric Hold
1
1
20-30 secs
20-30 secs
-
-
10
Stair Climber
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Bicep Curl (Dumbbell)
1
10-12 reps
-
6
Tricep Kickback
1
10-12 reps
-
7
Dead Bug
1
10 reps
-
8
Bent-over Twist
1
10 reps
-
9
Inchworm Walkout
1
8 reps
-
10
Stair Climber
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Bicep Curl (Dumbbell)
1
10-12 reps
-
6
Tricep Kickback
1
10-12 reps
-
7
Dead Bug
1
10 reps
-
8
Bent-over Twist
1
10 reps
-
9
Inchworm Walkout
1
8 reps
-
10
Stair Climber
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Bicep Curl (Dumbbell)
1
10-12 reps
-
6
Tricep Kickback
1
10-12 reps
-
7
Dead Bug
1
10 reps
-
8
Bent-over Twist
1
10 reps
-
9
Inchworm Walkout
1
8 reps
-
10
Stair Climber
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Standing Shoulder Press (Dumbbell)
1
10-12 reps
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Bicep Curl (Dumbbell)
1
10-12 reps
-
6
Tricep Kickback
1
10-12 reps
-
7
Dead Bug
1
10 reps
-
8
Bent-over Twist
1
10 reps
-
9
Inchworm Walkout
1
8 reps
-
10
Stair Climber
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
10 reps
-
1C
Plank to Push Up
1
8 reps
-
2A
Hollow Hold
1
30 secs
-
2B
V-Up
1
10 reps
-
2C
Plank with Shoulder Taps
1
45 secs
-
3
Walk
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
10 reps
-
1C
Plank to Push Up
1
8 reps
-
2A
Hollow Hold
1
30 secs
-
2B
V-Up
1
10 reps
-
2C
Plank with Shoulder Taps
1
45 secs
-
3
Walk
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
10 reps
-
1C
Plank to Push Up
1
8 reps
-
2A
Hollow Hold
1
30 secs
-
2B
V-Up
1
10 reps
-
2C
Plank with Shoulder Taps
1
45 secs
-
3
Walk
1
15-20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
1
10 reps
-
1B
Romanian Deadlift to Row (Dumbbell)
1
10 reps
-
1C
Plank to Push Up
1
8 reps
-
2A
Hollow Hold
1
30 secs
-
2B
V-Up
1
10 reps
-
2C
Plank with Shoulder Taps
1
45 secs
-
3
Walk
1
15-20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
-
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
5
Bird Dog
3 Sets
10 Reps
-
6
Lying Leg Raise
3 Sets
10 Reps
-
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
8
Stair Climber
1 Set
5-10 mins
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Tricep Kickback
3 Sets
10-12 Reps
-
7
Dead Bug
3 Sets
10 Reps
-
8
Bent-over Twist
3 Sets
10 Reps
-
9
Inchworm Walkout
3 Sets
8 Reps
-
10
Stair Climber
1 Set
5-10 mins
-
Day 4
1A
Squat Thruster
3 Sets
10 Reps
-
1B
Romanian Deadlift to Row (Dumbbell)
3 Sets
10 Reps
-
1C
Plank to Push Up
3 Sets
8 Reps
-
2A
Hollow Hold
3 Sets
30 secs
-
2B
V-Up
3 Sets
10 Reps
-
2C
Plank with Shoulder Taps
3 Sets
45 secs
-
3
Walk
1 Set
15-20 mins
-
Day 2
1
Cannonball Crunch
3 Sets
10 Reps
-
2
Marching Glute Bridge
3 Sets
10 Reps
-
3
Side Leg Swings
3 Sets
10 Reps
-
4
Y Raise (Dumbbell)
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
7
Dead Bug
3 Sets
10 Reps
-
8
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
-
9
Bear Craw Isometric Hold
2 Sets
1 Set
20-30 secs
20-30 secs
-
-
10
Stair Climber
1 Set
5-10 mins
-