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Nick's Program

by Jake Downie

Program Description

Transform your fitness journey with Nick's Program, an 8-week training plan designed for those ready to push their limits. Committing just 4 days a week, you’ll engage in a balanced mix of strength training and conditioning that targets all major muscle groups. Each session is crafted to build endurance, enhance muscle definition, and boost overall performance. Get ready to unlock your potential and achieve real results!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 16, 2025 11:38
  • Last Edited
    Dec 16, 2025 11:39
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Glutes
11.1%
Hamstrings
11.1%
Triceps
11.1%
Front Delts
11.1%
Abs
9.7%
Lower Back
5.6%
Chest
5.6%
Lats
5.6%
Upper Back
5.6%
Middle Delts
5.6%
Adductors
4.2%
Biceps
2.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
+10 lbs
2
Single Leg Hip Thrust
3
12 reps
RPE 6
3
Sissy Squat
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
+10 lbs
2
Single Leg Hip Thrust
3
12 reps
RPE 6
3
Sissy Squat
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
+10 lbs
2
Single Leg Hip Thrust
3
12 reps
RPE 6
3
Sissy Squat
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
+10 lbs
2
Single Leg Hip Thrust
3
12 reps
RPE 6
3
Sissy Squat
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
+10 lbs
2
Single Leg Hip Thrust
3
12 reps
RPE 6
3
Sissy Squat
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
+10 lbs
2
Single Leg Hip Thrust
3
12 reps
RPE 6
3
Sissy Squat
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
+10 lbs
2
Single Leg Hip Thrust
3
12 reps
RPE 6
3
Sissy Squat
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
+10 lbs
2
Single Leg Hip Thrust
3
12 reps
RPE 6
3
Sissy Squat
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
+5 lbs
2
Lat Pulldown
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Cable Crunch
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
+5 lbs
2
Lat Pulldown
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Cable Crunch
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
+5 lbs
2
Lat Pulldown
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Cable Crunch
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
+5 lbs
2
Lat Pulldown
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Cable Crunch
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
+5 lbs
2
Lat Pulldown
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Cable Crunch
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
+5 lbs
2
Lat Pulldown
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Cable Crunch
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
+5 lbs
2
Lat Pulldown
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Cable Crunch
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
+5 lbs
2
Lat Pulldown
3
12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
4
Cable Crunch
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
+10 lbs
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
+10 lbs
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
+10 lbs
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
+10 lbs
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
+10 lbs
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
+10 lbs
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
+10 lbs
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
+10 lbs
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Hamstring Curl
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+5 lbs
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
3
Push Up
3
12 reps
RPE 6
4
Copenhagen Plank
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+5 lbs
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
3
Push Up
3
12 reps
RPE 6
4
Copenhagen Plank
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+5 lbs
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
3
Push Up
3
12 reps
RPE 6
4
Copenhagen Plank
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+5 lbs
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
3
Push Up
3
12 reps
RPE 6
4
Copenhagen Plank
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+5 lbs
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
3
Push Up
3
12 reps
RPE 6
4
Copenhagen Plank
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+5 lbs
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
3
Push Up
3
12 reps
RPE 6
4
Copenhagen Plank
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+5 lbs
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
3
Push Up
3
12 reps
RPE 6
4
Copenhagen Plank
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
+5 lbs
2
Bent Over Row (Dumbbell)
3
12 reps
RPE 6
3
Push Up
3
12 reps
RPE 6
4
Copenhagen Plank
3
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+10 lbs
+10 lbs
+10 lbs
2
Single Leg Hip Thrust
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
3
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+10 lbs
+10 lbs
+10 lbs
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
3
Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Copenhagen Plank
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6