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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
    Jul 27, 2025 07:38
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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)
4
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Shoulder Press (Machine)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
3
12-15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Shrug (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 8-9
8
Face Pull
3
15 reps
RPE 8
9
Upright Row (Barbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
10-12 reps
1-12 reps
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
2
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)
4
6-8 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
3
1
8-10 reps
-
RPE 8
-
3
Lunge (Dumbbell)
1
2
20-24 reps
20-24 reps
RPE 8
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
6
Standing Calf Raise
4
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)
4
6-8 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8-9
6
Chest Fly (Dumbbell)
4
10-15 reps
RPE 7-8
7
Plank (Weighted)
3
30-45 mins
RPE 9
8
Shrug (Dumbbell)
3
12-15 reps
RPE 8-9
9
Face Pull
3
15 reps
RPE 8
10
Upright Row (Barbell)
3
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