Nitz

by Nitin K.

Program Description

Starter program!

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jul 30, 2024 08:55
Last Edited
Aug 21, 2024 02:48

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

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

Day 1

1

Bicep Curl (Barbell)

2

-

2

Standing Shoulder Press (Dumbbell)

2

-

3

Hammer Curl

2

-

4

Lateral Raise (Dumbbell)

2

-

5

Preacher Curl (Dumbbell)

2

-

6

Front Raise

2

-

7

Concentration Curl

2

-

8

Upright Row (Dumbbell)

2

-

Day 1

1

Chin-Up (Assisted)

2

-

2

Arnold Press

2

-

3

Concentration Curl

2

-

4

Rear Delt Fly (Dumbbell)

2

-

5

Seated Dumbbell Curl

2

-

6

Arnold Press

2

-

7

Reverse Bicep Curl (Dumbbell)

2

-

8

Face Pull

2

-

Day 1

1

Bicep Curl (Barbell)

2

-

2

Standing Shoulder Press (Dumbbell)

2

-

3

Hammer Curl

2

-

4

Lateral Raise (Dumbbell)

2

-

5

Preacher Curl (Dumbbell)

2

-

6

Front Raise

2

-

7

Concentration Curl

2

-

8

Upright Row (Dumbbell)

2

-

Day 1

1

Bicep Curl (Barbell)

2

-

2

Standing Shoulder Press (Dumbbell)

2

-

3

Hammer Curl

2

-

4

Lateral Raise (Dumbbell)

2

-

5

Preacher Curl (Dumbbell)

2

-

6

Front Raise

2

-

7

Concentration Curl

2

-

8

Upright Row (Dumbbell)

2

-

Day 2

1

Abs Crunch (Weighted)

2

-

2

Burpee

2

-

3

Plank

2

-

4

High Knees

2

-

5

Lying Leg Raise

2

-

6

Jumping Jack

2

-

7

Bicycle Crunch

2

-

8

Mountain Climber

2

-

Day 2

1

Lying Leg Raise

2

-

2

Hollow Hold

2

-

3

Wall Press Dead Bug

2

-

4

Burpee

2

-

Day 2

1

Abs Crunch (Weighted)

2

-

2

Burpee

2

-

3

Plank

2

-

4

High Knees

2

-

5

Lying Leg Raise

2

-

6

Jumping Jack

2

-

7

Bicycle Crunch

2

-

8

Mountain Climber

2

-

Day 2

1

Abs Crunch (Weighted)

2

-

2

Burpee

2

-

3

Plank

2

-

4

High Knees

2

-

5

Lying Leg Raise

2

-

6

Jumping Jack

2

-

7

Bicycle Crunch

2

-

8

Mountain Climber

2

-

Day 3

1

Pull-Up (Bodyweight)

2

-

2

Push Up

2

-

3

Bent Over Row (Dumbbell)

2

-

4

Bench Press (Dumbbell)

2

-

5

Lat Pulldown

2

-

6

Incline Bench Press (Dumbbell)

2

-

7

Seated Row (Cable)

2

-

8

Chest Fly (Dumbbell)

2

-

Day 3

1

Wide Grip Pull-Up

2

-

2

Push Up (Knees)

2

-

3

Bent Over Row (Barbell)

2

-

4

Overhead Press (Dumbbell)

2

-

5

Lat Pulldown

2

-

6

Incline Bench Press (Dumbbell)

2

-

7

Seated Row (Cable)

2

-

8

Pec Fly (Dumbbell)

2

-

Day 3

1

Wide Grip Pull-Up

2

-

2

Push Up (Knees)

2

-

3

Bent Over Row (Barbell)

2

-

4

Overhead Press (Dumbbell)

2

-

5

Lat Pulldown

2

-

6

Incline Bench Press (Dumbbell)

2

-

7

Seated Row (Cable)

2

-

8

Pec Fly (Dumbbell)

2

-

Day 4

1

Squat (Bodyweight)

2

-

2

Lunge (Bodyweight)

2

-

3

Seated Hamstring Curl

2

-

4

Calf Raise (Bodyweight)

2

-

5

Good Morning

2

-

6

Step-Up (Weighted)

2

-

7

Box Jump

2

-

8

Wall Sit

2

-

Day 4

1

Goblet Squat

2

-

2

Walking Lunge (Dumbbell)

2

-

3

Seated Hamstring Curl

2

-

4

Seated Calf Raise

2

-

5

Good Morning

2

-

6

Step-Up (Weighted)

2

-

7

Box Jump

2

-

8

Wall Sit

2

-

Day 4

1

Goblet Squat

2

-

2

Walking Lunge (Dumbbell)

2

-

3

Seated Hamstring Curl

2

-

4

Seated Calf Raise

2

-

5

Good Morning

2

-

6

Step-Up (Weighted)

2

-

7

Box Jump

2

-

8

Wall Sit

2

-

Day 1

1

Bicep Curl (Barbell)

2 Sets

-

2

Standing Shoulder Press (Dumbbell)

2 Sets

-

3

Hammer Curl

2 Sets

-

4

Lateral Raise (Dumbbell)

2 Sets

-

5

Preacher Curl (Dumbbell)

2 Sets

-

6

Front Raise

2 Sets

-

7

Concentration Curl

2 Sets

-

8

Upright Row (Dumbbell)

2 Sets

-

Day 2

1

Abs Crunch (Weighted)

2 Sets

-

2

Burpee

2 Sets

-

3

Plank

2 Sets

-

4

High Knees

2 Sets

-

5

Lying Leg Raise

2 Sets

-

6

Jumping Jack

2 Sets

-

7

Bicycle Crunch

2 Sets

-

8

Mountain Climber

2 Sets

-

Day 3

1

Pull-Up (Bodyweight)

2 Sets

-

2

Push Up

2 Sets

-

3

Bent Over Row (Dumbbell)

2 Sets

-

4

Bench Press (Dumbbell)

2 Sets

-

5

Lat Pulldown

2 Sets

-

6

Incline Bench Press (Dumbbell)

2 Sets

-

7

Seated Row (Cable)

2 Sets

-

8

Chest Fly (Dumbbell)

2 Sets

-

Day 4

1

Squat (Bodyweight)

2 Sets

-

2

Lunge (Bodyweight)

2 Sets

-

3

Seated Hamstring Curl

2 Sets

-

4

Calf Raise (Bodyweight)

2 Sets

-

5

Good Morning

2 Sets

-

6

Step-Up (Weighted)

2 Sets

-

7

Box Jump

2 Sets

-

8

Wall Sit

2 Sets

-