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Nicolas transformer

by Wing

Program Description

Goals: - 2 plate overhead press (100kg) - 3 plate bench press (140kg) - 3 plate pull-up (60kg) - 4 plate squat (180kg) - 4 plate RDLs (180kg) - 4 plate dips (100kg) - full-stack pulldown, OHE, leg press, calf press, leg curl, CSR - Lateral raise 30kg - Incline curl 30kg

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 11:16
  • Last Edited
    Jun 18, 2025 10:34

Summary

Transform your physique in just 4 weeks with the Nicolas Transformer program! Designed for three days a week, this program focuses on building strength and muscle through a balanced mix of push and pull workouts, utilizing barbell, machine, and cable exercises. You'll engage major muscle groups with effective movements like the Bench Press, Pull-Ups, and Lat Pulldowns, ensuring comprehensive development. Get ready to elevate your training and achieve your fitness goals with this structured and dynamic approach!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Triceps
9.7%
Hamstrings
9.7%
Biceps
9.1%
Quadriceps
9.1%
Lats
8.6%
Chest
7.6%
Front Delts
7%
Middle Delts
6.8%
Glutes
6.3%
Calves
4.8%
Rear Delts
3.4%
Lower Back
2.3%
Abs
2.1%
Adductors
1.9%
Forearms
0.8%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Bench Press (Barbell)
5
5 reps
-
2
Shoulder Press (Machine)
3
6 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Shoulder Press (Machine)
3
6 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Shoulder Press (Machine)
3
6 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Shoulder Press (Machine)
3
6 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
2
12 reps
-
6
Standing Calf Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
2
12 reps
-
6
Standing Calf Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
2
12 reps
-
6
Standing Calf Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
2
12 reps
-
6
Standing Calf Raise
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Bayesian Curl
2
10 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Bayesian Curl
2
10 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Bayesian Curl
2
10 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Single Arm Rear Delt Cable Fly
3
15 reps
-
6
Hammer Curl (Cable)
2
12 reps
-
7
Bayesian Curl
2
10 reps
-
8
Preacher Curl (Dumbbell)
2
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Shoulder Press (Machine)
3 Sets
6 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
-
6
Hammer Curl (Cable)
2 Sets
12 Reps
-
7
Bayesian Curl
2 Sets
10 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
2 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
2 Sets
12 Reps
-
6
Standing Calf Raise
5 Sets
15 Reps
-