3 / Week Nid Health

by Matt S.
2 athletes joined

Program Description

Body Health

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2025 12:09
  • Last Edited
    Jun 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!
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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
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 Row
1 Set
-
5
Bicep Curl (EZ Bar)
1 Set
-
Day 2
1
Hack Squat
1 Set
-
2
Lat Pulldown
1 Set
-
3
Lateral Raise (Cable)
1 Set
-
4
Tricep Pushdown (Cable)
1 Set
-
5
Preacher Curl (EZ Bar)
1 Set
-