Naoufel's 4-day Science-Based Split
Built to dominate: Strength, Stability, and Shredded Precision
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 10 reps | @8 |
| 2 | Incline Chest Press (Machine) | 3 | 10–12 reps | @7 |
| 3 | Shoulder Press (Machine) | 1 | 8–10 reps | @8 |
| 2 | 8–10 reps | @8 | ||
| 4 | Lateral Raise (Machine) | 3 | 12–15 reps | @7 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @7 |
| 7 | Shrug (Dumbbell) | 1 | 12–15 reps | @8–9 |
| 2 | 12–15 reps | @8–9 | ||
| 8 | Face Pull | 3 | 15 reps | @8 |
| 9 | Upright Row (Barbell) | 3 | 10–12 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 10–12 reps | @8 |
| 1 | 1–12 reps | @8 | ||
| 2 | Seated Wide-Grip Row (Cable) | 3 | 10 reps | @8 |
| 3 | Chest Supported Row (Machine) | 3 | 8–10 reps | @8 |
| 4 | Face Pull | 3 | 12–15 reps | @7 |
| 5 | Bicep Curl (Cable) | 3 | 10–12 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps | @7 |
| 7 | Reverse Bicep Curl (EZ Bar) | 2 | 15 reps | @8 |
| 8 | Bicep Curl (EZ Bar) | 1 | 12 reps | @8 |
| 9 | Hammer Curl (Cable) | 1 | 10 reps | — |
| 10 | Reverse Wrist Curl (Dumbbell) | 1 | 15 reps | — |
| 11 | Farmer's Walk (Weighted) | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps | @8–9 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps | @8 |
| 1 | — | — | ||
| 3 | Lunge (Dumbbell) | 1 | 20–24 reps | @8 |
| 2 | 20–24 reps | @8 | ||
| 4 | Leg Extension | 3 | 12–15 reps | @8 |
| 5 | Hip Thrust (Barbell) | 3 | 10–12 reps | @8–9 |
| 6 | Standing Calf Raise | 4 | 12–20 reps | @8–9 |
| 7 | Hanging Leg Raise | 1 | 10 reps | @8 |
| 8 | Plank | 1 | 1 min | @8 |
| 9 | Russian Twist | 1 | 20 reps | @8 |
| 10 | Treadmill | 1 | 10 min | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps | @8–9 |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 8–10 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @9 |
| 5 | Overhead Tricep Extension (Dumbbell) | 3 | 10–12 reps | @8–9 |
| 6 | Chest Fly (Dumbbell) | 4 | 10–15 reps | @7–8 |
| 7 | Plank (Weighted) | 3 | 30–45 min | @9 |
| 8 | Shrug (Dumbbell) | 3 | 12–15 reps | @8–9 |
| 9 | Face Pull | 3 | 15 reps | @8 |
| 10 | Upright Row (Barbell) | 3 | 10–12 reps | @8–9 |
Common questions
Yes, Naoufel's 4-day Science-Based Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Naoufel's 4-day Science-Based Split is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Naoufel's 4-day Science-Based Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
