Nasser program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 12+ reps | @10 |
| 2 | Chest Fly (Machine) | 3 | 12 reps | @10 |
| 3 | Bench Press (Barbell) | 3 | 12 reps | @10 |
| 4 | Decline Bench Press (Barbell) | 3 | 12 reps | @10 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @10 |
| 6 | French Press | 3 | 12 reps | @10 |
| 7 | Single Arm Overhead Tricep Extension | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 2 | 5 reps | @10 |
| 3 | Wide Grip Lat Pulldown | 3 | 10 reps | @10 |
| 4 | Underhand Lat Pulldown | 3 | 10 reps | @10 |
| 5 | Back Extension | 1 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 6 | Single Arm Iso Row | 3 | 12 reps | @10 |
| 7 | Pullover (Dumbbell) | 3 | 12 reps | @10 |
| 8 | Spider Curl | 3 | 10 reps | @10 |
| 9 | Hammer Curl | 3 | 8 reps | @10 |
| 10 | Incline Curl (Dumbbell) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 1 | AMRAP | @10 |
| 2 | Standing Calf Raise | 2 | AMRAP | @10 |
| 3 | Romanian Deadlift (Barbell) | 2 | 5 reps | @10 |
| 4 | Hanging Leg Raise | 1 | AMRAP | @10 |
| 5 | Decline Crunch (Weighted) | 2 | AMRAP | @10 |
| 6 | Hack Squat | 3 | 12 reps | @10 |
| 7 | Glute Bridge (Bodyweight) | 3 | 15 reps | @10 |
| 8 | Leg Extension | 3 | 12 reps | @10 |
| 9 | Leg Curl | 3 | 12 reps | @10 |
| 10 | Farmer's Walk (Weighted) | 3 | 24 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 2 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 3 | Push Up | 3 | 10 reps | @10 |
| 4 | Shoulder Press (Machine) | 3 | 12 reps | @10 |
| 5 | Face Pull | 3 | 12 reps | @10 |
| 1 | 15 reps | @10 | ||
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 7 | Face Pull | 4 | 12 reps | @10 |
| 8 | Push Up | 3 | 10 reps | @10 |
| 9 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @10 |
| 10 | Landmine Press | 3 | 10 reps | @10 |
| 11 | Shoulder Press (Machine) | 4 | 12 reps | @10 |
| 12 | Lateral Raise (Machine) | 4 | 12 reps | @10 |
| 13 | Dead Hang | 1 | AMRAP | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Nasser program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Nasser program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Nasser program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
