NIK 3x BWS 2025

Lose Fat

4 weeks / 3 days per week

Combination5s plus Built With Science programming

Reviews

0 reviews

Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Shoulder Press

Main

5 x 65%

5 x 75%

5 x 85%

Step Up

Assistance

3 x 3 reps

Seated • Hamstring Curl (Band)

Assistance

3 x 10 reps

Incline row

Assistance

3 x 10 reps

Triceps Incline DB Overhead Extension

Assistance

3 x 10 reps

Standing • Lateral • Lateral Band Walk

Assistance

3 x 10 reps

Side • Plank

Assistance

3 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Glute Bridge (Thruster)

Assistance

3 x 7 reps

Goblet Squat

Assistance

3 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Curl

Assistance

3 x 5 reps

Step Up

Assistance

3 x 10 reps

Standing • Lateral • Lateral Band Walk

Assistance

3 x 10 reps

Dead Bug

Assistance

3 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Step Up

Assistance

3 x 3 reps

Pulldown

Assistance

3 x 10 reps

Seated • Hamstring Curl (Band)

Assistance

3 x 10 reps

Triceps Incline DB Overhead Extension

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

3 x 10 reps

Face Pull hm

Assistance

3 x 8 reps

Week 2

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Seated • Shoulder Press

Main

5 x 65%

5 x 75%

5 x 85%

Step Up

Assistance

3 x 3 reps

Seated • Hamstring Curl (Band)

Assistance

3 x 10 reps

Incline row

Assistance

3 x 10 reps

Triceps Incline DB Overhead Extension

Assistance

3 x 10 reps

Standing • Lateral • Lateral Band Walk

Assistance

3 x 10 reps

Side • Plank

Assistance

3 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Glute Bridge (Thruster)

Assistance

3 x 7 reps

Goblet Squat

Assistance

3 x 10 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Seated • Curl

Assistance

3 x 5 reps

Step Up

Assistance

3 x 10 reps

Standing • Lateral • Lateral Band Walk

Assistance

3 x 10 reps

Dead Bug

Assistance

3 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Step Up

Assistance

3 x 3 reps

Pulldown

Assistance

3 x 10 reps

Seated • Hamstring Curl (Band)

Assistance

3 x 10 reps

Triceps Incline DB Overhead Extension

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

3 x 10 reps

Face Pull hm

Assistance

3 x 8 reps

Week 3

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Seated • Shoulder Press

Main

5 x 65%

5 x 75%

5 x 85%

Step Up

Assistance

3 x 3 reps

Seated • Hamstring Curl (Band)

Assistance

3 x 10 reps

Incline row

Assistance

3 x 10 reps

Triceps Incline DB Overhead Extension

Assistance

3 x 10 reps

Standing • Lateral • Lateral Band Walk

Assistance

3 x 10 reps

Side • Plank

Assistance

3 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Glute Bridge (Thruster)

Assistance

3 x 7 reps

Goblet Squat

Assistance

3 x 10 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Seated • Curl

Assistance

3 x 5 reps

Step Up

Assistance

3 x 10 reps

Standing • Lateral • Lateral Band Walk

Assistance

3 x 10 reps

Dead Bug

Assistance

3 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Step Up

Assistance

3 x 3 reps

Pulldown

Assistance

3 x 10 reps

Seated • Hamstring Curl (Band)

Assistance

3 x 10 reps

Triceps Incline DB Overhead Extension

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

3 x 10 reps

Face Pull hm

Assistance

3 x 8 reps

Week 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Shoulder Press

Main

5 x 65%

5 x 75%

5 x 85%

Step Up

Assistance

3 x 3 reps

Seated • Hamstring Curl (Band)

Assistance

3 x 10 reps

Incline row

Assistance

3 x 10 reps

Triceps Incline DB Overhead Extension

Assistance

3 x 10 reps

Standing • Lateral • Lateral Band Walk

Assistance

3 x 10 reps

Side • Plank

Assistance

3 x undefined reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Glute Bridge (Thruster)

Assistance

3 x 7 reps

Goblet Squat

Assistance

3 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Seated • Curl

Assistance

3 x 5 reps

Step Up

Assistance

3 x 10 reps

Standing • Lateral • Lateral Band Walk

Assistance

3 x 10 reps

Dead Bug

Assistance

3 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Step Up

Assistance

3 x 3 reps

Pulldown

Assistance

3 x 10 reps

Seated • Hamstring Curl (Band)

Assistance

3 x 10 reps

Triceps Incline DB Overhead Extension

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Standing • Calf Raise

Assistance

3 x 10 reps

Face Pull hm

Assistance

3 x 8 reps

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Reviews

0 reviews

Week 1

Day 1

Squat

Seated • Shoulder Press

Step Up

Seated • Hamstring Curl (Band)

Incline row

Triceps Incline DB Overhead Extension

Standing • Lateral • Lateral Band Walk

Side • Plank

Day 2

Deadlift

Glute Bridge (Thruster)

Goblet Squat

Bench Press

Seated • Curl

Step Up

Standing • Lateral • Lateral Band Walk

Dead Bug

Day 3

Squat

Bench Press

Step Up

Pulldown

Seated • Hamstring Curl (Band)

Triceps Incline DB Overhead Extension

Lateral • Raise

Standing • Calf Raise

Face Pull hm

Week 2

Day 1

Squat

Seated • Shoulder Press

Step Up

Seated • Hamstring Curl (Band)

Incline row

Triceps Incline DB Overhead Extension

Standing • Lateral • Lateral Band Walk

Side • Plank

Day 2

Deadlift

Glute Bridge (Thruster)

Goblet Squat

Bench Press

Seated • Curl

Step Up

Standing • Lateral • Lateral Band Walk

Dead Bug

Day 3

Squat

Bench Press

Step Up

Pulldown

Seated • Hamstring Curl (Band)

Triceps Incline DB Overhead Extension

Lateral • Raise

Standing • Calf Raise

Face Pull hm

Week 3

Day 1

Squat

Seated • Shoulder Press

Step Up

Seated • Hamstring Curl (Band)

Incline row

Triceps Incline DB Overhead Extension

Standing • Lateral • Lateral Band Walk

Side • Plank

Day 2

Deadlift

Glute Bridge (Thruster)

Goblet Squat

Bench Press

Seated • Curl