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Nicole's Super Awesome Workout Program

by Alexander D.
9 athletes joined

Program Description

Provide time efficient workouts to maximize 2x a week workouts.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2024 09:59
  • Last Edited
    Jun 18, 2025 12:13

Summary

Get ready to transform your strength and conditioning with Nicole's Super Awesome Workout Program! Over the next 6 weeks, you’ll engage in a balanced routine of 3 workouts per week, focusing on both upper and lower body strength. Each session is designed to challenge you with a mix of barbell and machine exercises, including Romanian deadlifts, bench presses, and squats, ensuring you build muscle and enhance your endurance. Perfect for those ready to elevate their fitness game, this program promises to deliver results while keeping your workouts fresh and exciting!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
4
10 reps
RPE 6.5
3
Lat Pulldown
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
10 reps
8 reps
RPE 7
RPE 7
2
Seated Hamstring Curl
4
10 reps
RPE 6.5
3
Leg Extension
4
10 reps
RPE 6.5
4
Squat (Barbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Split Squat (Dumbbell)
4
8 reps
-
3
Seated Hamstring Curl
4
10 reps
RPE 6.5
4
Leg Extension
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Seated Hamstring Curl
4
10 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
8 reps
6 reps
RPE 8
RPE 8
2
Split Squat (Dumbbell)
3
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Hamstring Curl
2
2
12 reps
10 reps
RPE 7.5
RPE 7.5
4
Leg Extension
2
2
12 reps
10 reps
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 9.5
2
Split Squat (Dumbbell)
3
6 reps
RPE 9.5
3
Seated Hamstring Curl
4
12 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Pendlay Row
3
1
10 reps
8 reps
RPE 7
RPE 7
3
Split Squat (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
8 reps
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
1
10 reps
8 reps
RPE 7
RPE 7
3
Bird Dog
4
60 mins
RPE 8
4
Pendlay Row
3
1
10 reps
8 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Bird Dog
4
60 mins
RPE 8
4
Pendlay Row
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
3
Bird Dog
4
60 mins
RPE 8
4
Pendlay Row
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
6 reps
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
6 reps
RPE 7
RPE 7
3
Bird Dog
4
60 mins
RPE 8
4
Pendlay Row
3
2
8 reps
6 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
3
Bird Dog
4
60 mins
RPE 8
4
Pendlay Row
2
3
8 reps
6 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Leg Extension
4
10 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
1
10 reps
8 reps
RPE 7
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
2
Seated Hamstring Curl
4 Sets
10 Reps
@6.5
3
Lat Pulldown
4 Sets
10 Reps
@6.5
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Pendlay Row
3 Sets
1 Set
10 Reps
8 Reps
@7
@7
3
Split Squat (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Leg Press
2 Sets
10 Reps
@8
2
Leg Extension
4 Sets
10 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
1 Set
10 Reps
8 Reps
@7
@7