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Naoufel's 4-day Science-Based Split

by NFL ._.
2 athletes joined

Program Description

To build a strong athletic and aesthetic body by focusing on hypertrophy (muscle growth), foundational strength and the muscular control ,using mostly dumbbells and bodyweight exercises.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 03:06
  • Last Edited
    Aug 03, 2025 03:26

Summary

Transform your physique with Naoufel's 4-day Science-Based Split, a meticulously designed program that balances strength training and muscle growth over one week. This split focuses on key muscle groups, incorporating compound movements like squats and deadlifts alongside targeted exercises for optimal results. With a full gym setup, you'll engage in a variety of workouts that challenge your limits and enhance your performance. Get ready to build strength and sculpt your body with a structured approach that delivers real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Front Delts
11.8%
Middle Delts
10.7%
Triceps
10.5%
Chest
9%
Biceps
7.3%
Glutes
5.5%
Quadriceps
5.4%
Hamstrings
4.7%
Abs
4.5%
Lats
4.4%
Rear Delts
4.2%
Calves
2%
Forearms
2%
Lower Back
1.9%
Adductors
1.1%
Cardio
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
RPE 8
2
Incline Chest Press (Machine)
1
10-12 reps
RPE 7
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
10-12 reps
-
6
Overhead Tricep Extension (Cable)
1
12 reps
RPE 7
7
Shrug (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 8-9
8
Face Pull
1
15 reps
RPE 8
9
Upright Row (Barbell)
1
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10-12 reps
1-12 reps
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 8
3
Chest Supported Row (Machine)
1
8-10 reps
RPE 8
4
Face Pull
1
12-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
1
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
1
15 reps
RPE 8
8
Bicep Curl (EZ Bar)
1
12 reps
RPE 8
9
Hammer Curl (Cable)
1
10 reps
-
10
Reverse Wrist Curl (Dumbbell)
1
15 reps
-
11
Farmer's Walk (Weighted)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
-
RPE 8
-
3
Lunge (Dumbbell)
1
1
20-24 reps
20-24 reps
RPE 8
RPE 8
4
Leg Extension
1
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
1
10-12 reps
RPE 8-9
6
Standing Calf Raise
1
12-20 reps
RPE 8-9
7
Hanging Leg Raise
1
10 reps
RPE 8
8
Plank
1
1 mins
RPE 8
9
Russian Twist
1
20 reps
RPE 8
10
Treadmill
1
10 mins
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
1
10-12 reps
RPE 8-9
6
Chest Fly (Dumbbell)
1
10-15 reps
RPE 7-8
7
Plank (Weighted)
1
30-45 mins
RPE 9
8
Shrug (Dumbbell)
1
12-15 reps
RPE 8-9
9
Face Pull
1
15 reps
RPE 8
10
Upright Row (Barbell)
1
10-12 reps
RPE 8-9
Week 1
1 / 1 Weeks
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
8-10 Reps
-
@8
-
3
Lunge (Dumbbell)
1 Set
2 Sets
20-24 Reps
20-24 Reps
@8
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8-9
6
Standing Calf Raise
4 Sets
12-20 Reps
@8-9
7
Hanging Leg Raise
1 Set
10 Reps
@8
8
Plank
1 Set
1 mins
@8
9
Russian Twist
1 Set
20 Reps
@8
10
Treadmill
1 Set
10 mins
90%
Day 2
1
Wide Grip Lat Pulldown
3 Sets
1 Set
10-12 Reps
1-12 Reps
@8
@8
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
7
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
8
Bicep Curl (EZ Bar)
1 Set
12 Reps
@8
9
Hammer Curl (Cable)
1 Set
10 Reps
-
10
Reverse Wrist Curl (Dumbbell)
1 Set
15 Reps
-
11
Farmer's Walk (Weighted)
1 Set
30 mins
-
Day 1
1
Chest Press (Machine)
4 Sets
10 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Shoulder Press (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
4
Lateral Raise (Machine)
3 Sets
12-15 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
7
Shrug (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@8-9
8
Face Pull
3 Sets
15 Reps
@8
9
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8-9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@8-9
6
Chest Fly (Dumbbell)
4 Sets
10-15 Reps
@7-8
7
Plank (Weighted)
3 Sets
30-45 mins
@9
8
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8-9
9
Face Pull
3 Sets
15 Reps
@8
10
Upright Row (Barbell)
3 Sets
10-12 Reps
@8-9