Squad

Nick Cheadle Fitness

General Fitness, Weightlifting

Coach

Nick Cheadle

Have you ever wondered why some people at the gym seem to continually grow more muscle & get stronger week in week out & yet others seem to stay the same despite training for months?

It may come as a surprise to you, but I didn’t always look the way I do now.

For more than a decade, I’ve been testing different exercises, programs, training splits & styles, learning what it takes to build lean muscle & strength consistently.

Some of the most commonly asked questions I get on a weekly basis are:

What training split do you do?
What exercises do you do for X muscle group?
How frequently do you train?

And now, I’m finally peeling back the curtain & giving you exclusive access to my training programming so that you can train smarter, build more lean muscle & get stronger.

For the first time ever, you’ll get the opportunity to join a private community & train alongside me with your very own exclusive app.

Right now, you’ve got the chance to follow along with my workouts each & every week & make consistent progress with me & my amazing SQUAD.

(And YES, these are literally the workouts that I do myself!)

Regular Price - $27pm (get in quick!)

$27 / mo

Start My 7-Day Free Trial

You Get MY Program

For the first time ever, you'll get access to MY personal training program. Every rep, every set & every workout uploaded each day as I do it, so we can run through it together. With over 14 years of training experience, you can be sure I'm only writing the best stuff into my own personal program.

Video Demos of Every Exercise

No more guesswork around what to do or how to do it. I've filmed every exercise that will be in our program so that you know exactly what to do & how to execute no matter what's in your workouts.

A Built-In Support Network

There are few thing that are more important than the right training partner. You'll get much more than that, with a whole 'Squad' of training partners supporting each other, working towards the same thing. I'll lead the way & coach the team, but get ready to say hi to your new teammates on our team's message board.

Direct Access To ME

You'll get tips & advice on training cycles, exercises, and form checks as you submit videos & questions to the message boards so that I can coach you from wherever in the world you're training.

Build/ Retain MORE Muscle

"If you can't measure it, you can't manage it." We're going to track everything from our de-load weeks to our personal bests & everything in between, to make sure we're working harder & harder over time. We'll record every rep of every set of every workout and ensure we lift more and more as the weeks go by, fuelling accelerated muscle growth.

Features

Direct Communication With Me

I'll hold you accountable, answer your questions in the group chat & even check your form.

Programming 5 days per week

5 days of weight training to accelerate muscle growth & make sure you're feeling on top of your game through each new training cycle.

Exercise Video Guidance

I've filmed everything that I'll ask you to perform day-in and day-out, and give you feedback on your lifting.

Detailed, Expert Instruction

Beyond sets, reps, and video instruction, I'll give you detailed instructions on what I expect from you through each block of our training.

A Built-In Network

Introduce yourself to your new teammates. There's nothing that compares to being part of a winning team, and you'll have a ton of support.

Native to iPhone & Android

Sweating a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through the app.

Equipment

Required

Barbells, Dumbbells & Plates // Machines & Cables

Recommended

A Conventional Gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Quads/ Posterior Chain

Pendulum Squat

4 x 15

Deadlift (BB/ Romanian)

3 x 10

Leg Extension

3 x 20

Hip Thrust (BB)

3 x 12

Lat Pulldown (Neutral Grip)

3 x 10

Lat Pushdown

3 x 15

Row (Single Arm/ Cable)

3 x 10

Calf Raise (Standing)

3 x 15

Monday

Chest/ Shoulders/ Abs/ Arms

Bench Press (BB/ Incline)

4 x 10

Bench Press (DB/ Paused)

3 x 12

Chest Fly (Cable/ Sternal/ Mid)

3 x 20

Bicep Curl (DB/ Standing/ Alternating)

3 x 15

Tricep Pushdown (Overhand Grip)

3 x 20

Lateral Raise (Cable/ Standing)

3 x 12

High Incline Anterior Delt Press

3 x 12

Hanging Knee/ Leg Raise

2 x 20

Wednesday

Back/ Chest/ Abs

Deadlift (BB Conventional Tempo Up)

3 x 6

Chin Up (Neutral Grip)

6 x 4

Lat Pulldown (Overhand Grip)

3 x 15

Row off Bench (Single Arm/ DB)

3 x 10

Bench Press (DB/ Incline)

3 x 10

Chest Fly (Cable/ Costal/ Lower Pec/ High to Low)

3 x 12

Hammer Curl (DB/ Standing)

3 x 12

Skull Crusher (DB)

3 x 12

Thursday

Legs/ Abs

Leg Extension (Paused)

4 x 20

Hamstring/ Leg Curl (Lying)

4 x 20

Lunge (BB/ Walking)

3 x 15

Pendulum Squat

3 x 20

Incline Hip Extension (Paused)

3 x 10

Calf Raise (Standing)

3 x 20

Ab Rollout

2 x 15

Friday

Chest/ Shoulders/ Abs/ Arms

Bench Press (BB)

4 x 8

Chest Press (Machine)

3 x 12

Chest Fly (Cable/ Sternal/ Mid)

3 x 20

Bicep Curl (BB)

3 x 12

Overhead Tricep Extension (Seated/ DB)

3 x 12

Lateral Raise (DB/ Seated)

3 x 20

Shoulder Press (DB/ Seated/ Paused)

3 x 12

Wood Chop (Cable)

2 x 15

Coach

More from Nick Cheadle Fitness

Nick Cheadle

I help guys build & retain more muscle mass while helping them live their lives & eat foods they love.

YOUR FIRST WEEK IS FREE

The reality is, I could be selling my private workouts for hundreds of dollars but you can get access to all of this for less than $1 per day. Success loves speed - so hit the button below, register now and I’ll see you on the inside!

Start My 7-Day Free Trial

FAQs

Is this actually Nick's program?

You bet! We're in this together. You and I are performing the same training program, on the same day, so we're going at this side by side, even if we might in fact be thousands of miles from each other.

What if I don't have all of the equipment I need?

Don't sweat it. I'll list substitutions at times and you'll be able to swap movements using your best judgement. Don't have a Pendulum Squat? Get ready for a variety of alternatives, all listed on the exercise in question! Do what you can, but just know I'll program in an accessible manner.

How long does each training session take?

You should expect to train for up to 90 minutes each day. Some days will be slightly shorter, some will take a little longer, depending on how long your rest periods are & how well recovered you feel.

How many sessions are there per week?

There are 5 training sessions per week. You could space this out over 6 days or condense it to 4 if you prefer, but ideally we're training Monday, Tuesday, Thursday, Friday & Saturday every week. Wednesdays & Sundays are for growing, eating & having sex.

I'm a girl - is this program for me?

While there's nothing stopping you from following this program if you're female, this program was written for males. We have a much bigger focus on building a bigger chest, bigger arms & bigger quads than we do our glutes & shoulders.

I'm already on MyPhysique, can I get access to this program?

Squad & MyPhysique are two separate programs entirely. Squad is not available inside MyPhysique & vice versa. If you want to follow Squad programming, then sign up for the FREE trial.

The Proof