Program Description
Body Health
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedMay 26, 2025 12:09
- Last EditedJun 18, 2025 09:06
Summary
Unlock your strength with the 3 / Week Nid Health program, a comprehensive 18-week journey designed for those ready to commit to their fitness goals. This program features three targeted workouts each week, focusing on building muscle and enhancing overall fitness through a variety of exercises, including barbell bench presses, cable tricep extensions, and machine hip thrusts. Perfect for all levels, you’ll engage major muscle groups while developing a solid foundation in strength training. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.9%
Triceps
12.1%
Middle Delts
11.4%
Front Delts
10.6%
Upper Back
9.8%
Lats
9.8%
Chest
7.6%
Glutes
6.8%
Quadriceps
3.8%
Hamstrings
3.8%
Lower Back
2.3%
Forearms
2.3%
Rear Delts
2.3%
Abs
1.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Lateral Raise (Dumbbell)
1
-
5
Bicep Curl (EZ Bar)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Tricep Extension (Cable)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Cable)
1
-
5
Lateral Raise (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Lat Pulldown
1
-
3
Lateral Raise (Cable)
1
-
4
Tricep Pushdown (Cable)
1
-
5
Preacher Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Bicep Curl (EZ Bar)
1
-
3
Lat Pulldown
1
-
4
Lateral Raise (Cable)
1
-
5
Tricep Pushdown (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Single Arm Iso Row
1
-
5
Bicep Curl (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Hip Thrust (Machine)
1
-
4
Preacher Curl (Barbell)
1
-
5
Single Arm Iso Row
1
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)1 Set
-
2
Tricep Extension (Cable)1 Set
-
3
Seated Row (Cable)1 Set
-
4
Lateral Raise (Dumbbell)1 Set
-
5
Bicep Curl (EZ Bar)1 Set
-
Day 3
1
Incline Bench Press (Barbell)1 Set
-
2
Lateral Raise (Dumbbell)1 Set
-
3
Hip Thrust (Machine)1 Set
-
4
Single Arm Iso Row1 Set
-
5
Bicep Curl (EZ Bar)1 Set
-
Day 2
1
Hack Squat1 Set
-
2
Lat Pulldown1 Set
-
3
Lateral Raise (Cable)1 Set
-
4
Tricep Pushdown (Cable)1 Set
-
5
Preacher Curl (EZ Bar)1 Set
-