logo
BoostcampPNG

Nicole's Super Awesome Workout Program

by Alexander D.
4 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
    Dec 06, 2024 03:02
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
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
2
12 reps
10 reps
RPE 7
RPE 7
2
Goblet Squat
2
2
12 reps
10 reps
RPE 7
RPE 7
3
Lat Pulldown
2
2
12 reps
10 reps
RPE 7
RPE 7
4
Seated Hamstring Curl
4
12 reps
RPE 6.5
5
Leg Extension
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Goblet Squat
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Seated Hamstring Curl
2
2
12 reps
10 reps
RPE 7
RPE 7
5
Leg Extension
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
10 reps
8 reps
RPE 7
RPE 7
2
Goblet Squat
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Seated Hamstring Curl
2
2
12 reps
10 reps
RPE 7
RPE 7
5
Leg Extension
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10 reps
8 reps
RPE 7
RPE 7
2
Goblet Squat
4
10 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Seated Hamstring Curl
2
2
12 reps
10 reps
RPE 7
RPE 7
5
Leg Extension
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Goblet Squat
4
8 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 7
4
Seated Hamstring Curl
2
2
12 reps
10 reps
RPE 7
RPE 7
5
Leg Extension
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
2
Goblet Squat
3
1
8 reps
6 reps
RPE 8
RPE 8
3
Lat Pulldown
2
2
12 reps
10 reps
RPE 7
RPE 7
4
Seated Hamstring Curl
2
2
12 reps
10 reps
-
-
5
Leg Extension
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
3
Plank
4
60 mins
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Plank
4
45 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
8 reps
RPE 7
RPE 7
2
Bent Over Row (Barbell)
3
1
10 reps
8 reps
RPE 7
RPE 7
3
Plank
4
45 mins
RPE 7
4
Lateral Raise (Dumbbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Plank
4
45 mins
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Bent Over Row (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Plank
4
45 mins
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
2
Bent Over Row (Barbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
3
Plank
4
45 mins
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7
2
Goblet Squat
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7
3
Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7
4
Seated Hamstring Curl
4 Sets
12 Reps
@6.5
5
Leg Extension
4 Sets
12 Reps
@6.5
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7
3
Plank
4 Sets
60 mins
@7
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6