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Sizable nuut

by Nicholas J.
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jul 19, 2024 03:07
  • Last Edited
    Jun 18, 2025 11:13

Summary

Elevate your strength and sculpt your physique with the Sizable nuut program, a dynamic 5-day workout plan designed for serious lifters. Over the course of one week, you'll engage in targeted pull and push sessions, featuring essential exercises like Lat Pulldowns, Bench Presses, and Cable Rows. Each workout is crafted to maximize muscle engagement, ensuring you build strength and definition effectively. Get ready to challenge yourself and see significant gains as you commit to this comprehensive full gym routine!
Muscle Engagement
Front
Back
MuscleSet
Biceps
17.4%
Upper Back
12.5%
Chest
12.5%
Triceps
12.5%
Lats
11%
Front Delts
8.9%
Middle Delts
5.3%
Quadriceps
5.3%
Rear Delts
4.6%
Hamstrings
4.3%
Calves
2.7%
Forearms
1.4%
Glutes
1.1%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
7 reps
RPE 10
4
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
3
8 reps
RPE 10
6
Hammer Curl
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Leg Extension
1
2
10 reps
8 reps
RPE 10
RPE 10
3
Leg Curl
1
2
10 reps
8 reps
RPE 10
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10 reps
8 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Bent Over Row (Dumbbell)
1
7 reps
RPE 10
4
Bicep Curl (Cable)
1
2
10 reps
8 reps
RPE 10
RPE 10
5
Alternating Dumbbell Curl
3
8 reps
RPE 10
6
Hammer Curl
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 10
RPE 10
2
Incline Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Bent Over Row (Dumbbell)
1 Set
7 Reps
@10
4
Bicep Curl (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
6
Hammer Curl
1 Set
12 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
4 Reps
@10
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
Pec Deck (Machine)
2 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
Day 3
1
Leg Press
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Leg Extension
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
3
Leg Curl
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Seated Calf Raise
3 Sets
10 Reps
@10
Day 4
1
Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Bent Over Row (Dumbbell)
1 Set
7 Reps
@10
4
Bicep Curl (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
6
Hammer Curl
1 Set
12 Reps
@10
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
4 Reps
@10
@10
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
3
Pec Deck (Machine)
2 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10