Power Squad

Nik Performance

Bodybuilding, Powerlifting
Coach
Coach Nik

This is my own power-building program that I share with you. I've chosen the absolute smartest tools possible to improve the qualities of strength and hypertrophy. But do not confuse "smart" with "easy." If you chose this program, you are going to be working hard like never before. You will hustle your way to your rewards. If you see yourself as that person who is willing to fight hard and stay disciplined, join the squad now. Do not waste another minute.

$40
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EFFECTIVE
if you are willing to put your a*s on the line. This program is built on science and anecdotal experience of what is proven to work.
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TIME EFFICIENT
Get in, get working, and get out. No time is spent doing crappy exercise or setting up complicated exercises.
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TEAMWORK
If one part of the team fails, the whole team fails. You will have all the support you need from teammates and the coach to succeed.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell & Dumbbells // Basic Gym Equipment & Machines
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Sample Week
Week 1 of 6-week program
Sunday
Squat & Hinge

A

BB Back Squat

5 x 2

B

Romanian Deadlift (Glute Biased)

5 x 2

C

Safety Bar Good Morning

3 x 10

D

Reverse Ab Crunch

3 x 10

Monday
Upperbody

A

Incline DB Chest Press (Sternal Pec)

3 x 5

B

Cable Chest Press (High to Low)

3 x 7

C

Neutral Grip Cable Row (Thoracic Lat Focused)

3 x 5

D

Neutral Grip Cable Row (Lats Focused)

3 x 9

Tuesday
Lowerbody Accessory

A

Seated Leg Extension

3 x 7

B

Lying Hamstring Curl

3 x 7

C

Barbell Glute Bridge

8 x 8

D

Standing Calf Raise (Hack Squat)

8 x 8

E

Ab Crunch

3 x 10

Wednesday
Bench & Lats

A

Bench Press

5 x 2

B

Costal Pec Dips

3 x 7

C

Chest-Supported DB Row

3 x 7

D

Neutral Grip Cable Pulldown (Lats Focused)

3 x 9

Thursday
Quads, Abs, Hammies

A1

Banded Hack Squat

9, 7, 5, 7, 9

A2

Standing Calf Raise (Hack Squat)

11, 9, 7, 9, 11

B

45 Degree Hip Extension

5 x 5

C

Swiss Ball Ab Crunch

3 x 10

Friday
Delts & Arms

A1

Incline Dumbbell Anterior Delt Press

3 x 7

A2

Incline DB Biceps Curl (Supinated)

3 x 9

B1

Prone Incline Rear Delt Dumbbell Row

3 x 9

B2

Dumbbell Triceps Extension

3 x 9

C

Cable Unilateral Overhead Triceps Extension (Lengthened Biased)

3 x 7

D

Cable Supination Curl (Long Rope + Fatgripz)

3 x 7

E1

Prone Incline Dumbbell Y Raise

3 x 10

E2

Prone Incline Dumbbell Lateral Raise (Chest Support)

Coach
More from Nik Performance
coach-avatar Coach Nik

My most valuable achievement is being able to help my clients daily. They are my biggest teachers and inspirations. Next to that, I'm a full time student who loves to read research. I work as a coach and study physiotherapy. I've been in the gym since I was 14 and gained a ton of experience through trial and error. Also, I have been blessed to learn from incredible mentors and dozens of courses.

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I wish I had access to this program 12 years ago..

When I started lifting, I was only 14 years old. There was no internet or social media back then. There was very limited information. Everything I've learned through years of trial and error and taking dozens of courses, I am giving out to you. My goal is

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