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!

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.

Naoufel's 4-day Science-Based Split

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Week 1

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Leg Extension

Hip Thrust (Barbell)

Standing Calf Raise

Hanging Leg Raise

Plank

Russian Twist

Treadmill

LowerBody - Quads , Glutes etc

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Reverse Wrist Curl (Dumbbell)

Farmer's Walk (Weighted)

Pull - Back, Biceps, Forearms

Chest Press (Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Shrug (Dumbbell)

Upright Row (Barbell)

Push - Chest,Shoulders,Triceps

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Chest Fly (Dumbbell)

Plank (Weighted)

Upper Body - Mix/Balance 

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