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
May 30, 2025 07:22

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START THE PROGRAM
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

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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