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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!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-