logo
BoostcampPNG

Nico la machine

by Matthieu W.

Program Description

**Nico la Machine** is a comprehensive 12-week workout program designed to build muscle and strength through a structured routine. With 36 sessions spread across the weeks, you'll engage in a variety of exercises, including barbell deadlifts, dumbbell bench presses, and lat pulldowns, all tailored for both beginner and intermediate lifters. Each workout lasts approximately 60 minutes, ensuring an efficient yet challenging training experience. Equip yourself with a full gym setup and get ready to transform your physique with this focused training plan!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2026 03:27
  • Last Edited
    Mar 25, 2026 03:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Lats
10%
Chest
10%
Front Delts
9.4%
Upper Back
8.9%
Glutes
8.3%
Biceps
7.2%
Quadriceps
6.7%
Hamstrings
6.7%
Middle Delts
5.6%
Lower Back
5%
Abs
3.3%
Forearms
2.8%
Rear Delts
2.2%
Abductors
1.7%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Overhead Press (Barbell)
3
5-8 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-10 reps
-
3
Barbell Row
3
8-10 reps
-
4
One Arm Lateral Raise (Cable)
2
15-20 reps
-
5
Face Pull
2
15-20 reps
-
6
Back Extension (Weighted)
3
6-8 reps
-
7A
Tricep Rope Push Down (Cable)
2
10-15 reps
-
7B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Dumbbell Bench Pullover
3 Sets
10-15 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
-
3
Barbell Row
3 Sets
8-10 Reps
-
4
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
-
5
Face Pull
2 Sets
15-20 Reps
-
6
Back Extension (Weighted)
3 Sets
6-8 Reps
-
7A
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
7B
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Dumbbell Bench Pullover
3 Sets
10-15 Reps
-