logo
BoostcampPNG

Nanami Workout

by Ashh

Program Description

Low sets and hypertrophy rep range will help gain muscle and strength, especially in compound exercises. Isolation exercises will help shaping the muscles more.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 05:36
  • Last Edited
    Jun 04, 2025 06:08
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 9
3
Seated Calf Raise
2
6-10 reps
RPE 9
4
Cable Crunch
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Seated Calf Raise
2
6-10 reps
RPE 9
4
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 9
3
Seated Calf Raise
2
6-10 reps
RPE 9
4
Cable Crunch
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Seated Calf Raise
2
6-10 reps
RPE 9
4
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 9
3
Seated Calf Raise
2
6-10 reps
RPE 9
4
Cable Crunch
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Seated Calf Raise
2
6-10 reps
RPE 9
4
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 9
2
Leg Curl
2
6-10 reps
RPE 9
3
Seated Calf Raise
2
6-10 reps
RPE 9
4
Cable Crunch
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 9
3
Seated Calf Raise
2
6-10 reps
RPE 9
4
Knee Raise (Captain's Chair)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Underhand Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Underhand Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Underhand Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
6-10 reps
RPE 9
3
Underhand Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 9
2
Incline Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Seated Row (Cable)
2
6-10 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
3
Bicep Curl (Cable)
3
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9
2
Face Pull
3
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
3
Bicep Curl (Cable)
3
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9
2
Face Pull
3
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
3
Bicep Curl (Cable)
3
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9
2
Face Pull
3
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
3
Bicep Curl (Cable)
3
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9
2
Face Pull
3
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Underhand Lat Pulldown
2 Sets
6-10 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
Day 1
1
Leg Press
2 Sets
6-10 Reps
@9
2
Leg Curl
2 Sets
6-10 Reps
@9
3
Seated Calf Raise
2 Sets
6-10 Reps
@9
4
Cable Crunch
2 Sets
6-10 Reps
@9
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
6-10 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@9
3
Bicep Curl (Cable)
3 Sets
6-10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9