Nozarashi
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–10 reps | @10 |
| 2 | Squat (Smith Machine) | 3 | 5–8 reps | @10 |
| 3 | Stiff Leg Deadlift | 3 | 5–8 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | Leg Press (45 Degrees) | 1 | 5–8 reps | @10 |
| Superset | ||||
| 6A | Leg Curl | 2 | 8–12 reps | @10 |
| 6B | Leg Extension | 2 | 8–12 reps | @10 |
| Superset | ||||
| 7A | Calf Raise (Leg Press) | 2 | 6–10 reps | @10 |
| 7B | Lateral Raise (Dumbbell) | 2 | 7–10 reps | @10 |
| 8 | Pec Deck (Machine) | 2 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 3–5 reps | @8–9 |
| 1 | 3–5 reps | @8–10 | ||
| 2 | Overhead Press (Machine) | 3 | 5–8 reps | @10 |
| 3 | Chest Supported Row (Machine) | 3 | 5–8 reps | @10 |
| 4 | Lat Pulldown | 3 | 6–10 reps | @10 |
| 5 | Seated Wide-Grip Row (Cable) | 2 | 5–10 reps | @10 |
| Superset | ||||
| 6A | V-Handle Tricep Pushdown (Cable) | 3 | 5–10 reps | @10 |
| 6B | One Arm Lateral Raise (Cable) | 3 | 5–10 reps | @10 |
| 7 | Preacher Curl (Dumbbell) | 3 | 6–8 reps | @10 |
| Superset | ||||
| 8A | Overhead Tricep Extension (Cable) | 3 | 7–12 reps | @10 |
| 8B | Lateral Raise (Dumbbell) | 3 | 6–10 reps | @10 |
| Superset | ||||
| 9A | Rear Delt Fly (Machine) | 3 | 5–10 reps | @10 |
| 9B | Incline Curl (Dumbbell) | 3 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–10 reps | @10 |
| 2 | Squat (Smith Machine) | 3 | 5–8 reps | @10 |
| 3 | Stiff Leg Deadlift | 3 | 5–8 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 5 | Leg Press (45 Degrees) | 1 | 5–8 reps | @10 |
| Superset | ||||
| 6A | Leg Curl | 2 | 8–12 reps | @10 |
| 6B | Leg Extension | 2 | 8–12 reps | @10 |
| Superset | ||||
| 7A | Calf Raise (Leg Press) | 2 | 6–10 reps | @10 |
| 7B | Lateral Raise (Dumbbell) | 2 | 7–10 reps | @10 |
| 8 | Pec Deck (Machine) | 2 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 3–5 reps | @8–9 |
| 1 | 3–5 reps | @8–10 | ||
| 2 | Overhead Press (Machine) | 3 | 5–8 reps | @10 |
| 3 | Chest Supported Row (Machine) | 3 | 5–8 reps | @10 |
| 4 | Lat Pulldown (Close Grip) | 3 | 8–10 reps | @10 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 5–10 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 7–12 reps | @10 |
| 7 | Lat Pulldown (Neutral Grip) | 3 | 8–10 reps | @10 |
| 8 | Preacher Curl (Dumbbell) | 2 | 6–8 reps | @10 |
| Superset | ||||
| 9A | Reverse Pec Deck | 3 | 8–12 reps | @10 |
| 9B | Seated Dumbbell Curl | 3 | 6–10 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Nozarashi is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Nozarashi is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Nozarashi is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
