Muscle Squad

Nik Performance

Bodybuilding, Powerlifting

Coach

Coach Nik

If you're looking to maximize your gains inside the gym then waste no more time on nonsense BS programs and join the Muscle Squad. We will work hard, time efficient and effective.

$30 / mo

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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.

TIME EFFICIENT

Get in, get working, and get out. No time is spent doing crappy exercise or setting up complicated exercises.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

5 split program - work through the week and relax in the weekends.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

It has never been easier to track your progress. The app is simply so smooth and simple.

Equipment

Required

Basic gym machines // Barbell and dumbbells

Sample Week

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

Monday

Quads & Pecs

BB Back Squat

12, 10, 8, 10, 12 @ 65, 70, 75, 70, 65 %

Incline Dumbbell Anterior Delt Press

12, 10, 8, 10, 12

Seated Leg Extension

3 x 10

Cable Chest Press (Sternal Pec - Back Supported)

3 x 10

Paralette Push Up, Feet Elevated (High Incline - Clavicular Pec)

3 x 10

Standing Calf Raise (Hack Squat)

8 x 8

Tuesday

Hammies & Back

45 Degree Hip Extension

10, 10, 30

Seated Hamstring Curl

3 x 10

Neutral Grip Cable Pulldown (Lats Focused)

3 x 10

Prone Incline Rear Delt Dumbbell Row

3 x 10

Prone Incline Dumbbell Y Raise

3 x 8

Prone Incline Dumbbell Lateral Raise (Chest Support)

3 x 10

Wednesday

Pecs & Arms

Costal Pec Dips

3 x 12

Incline DB Chest Press (Sternal Pec)

4 x 7

Incline DB Biceps Curl (Supinated)

4 x 9

Incline Dumbbell Chest Press (Clavicular Pec)

4 x 9

Prone Incline Neutral Grip Dumbbell Curl

4 x 9

Cable Triceps Extension (Long Rope)

3 x 7

Thursday

Legs

Romanian Deadlift (Glute Biased)

12, 10, 8, 10, 12 @ 62.5, 65.3, 68, 65.3, 62.5 %

RFE KB Split Squat

3 x 9

Lying Hamstring Curl

3 x 9

Standing Calf Raise (Hack Squat)

4 x 9

Friday

Upper

Neutral Grip Cable Row (Thoracic Lat Focused)

4 x 7

Incline Dumbbell Chest Press (Clavicular Pec)

4 x 9

Prone Incline Rear Delt Dumbbell Row

4 x 9

Cable Chest Press (Costal Pec - Back Supported)

3 x 9

Wide Grip Cable Pulldown

3 x 9

Cable Lying Unilateral Chest Fly (Sternal Pec)

3 x 11

Coach

More from Nik Performance

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.

Try it out for free

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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