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Nicole's Super Awesome Workout Program

by Alexander D.
7 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
    Feb 15, 2025 03:27
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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)
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)
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)
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)
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
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
@7
@7
2
Seated Hamstring Curl
4 Sets
10 Reps
@6.5
3
Leg Extension
4 Sets
10 Reps
@6.5
4
Squat (Barbell)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
@7
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
10 Reps
8 Reps
@7
@7
3
Bird Dog
4 Sets
60 mins
@8
4
Pendlay Row
3 Sets
1 Set
10 Reps
8 Reps
@7
@7