Elite Natural Bodybuilder 4 day split (Nihal)
With the inputs of GVS, NH and Basement bodybuilding. To get you to that greek god berserker body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Bodyweight) | 3 | 0 reps |
| 1B | Incline Bench Press (Smith Machine) | 3 | 6–10 reps |
| Superset | |||
| 2A | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 2B | Reverse Bicep Curl (EZ Bar) | 3 | 12–15 reps |
| 3 | Decline Crunch | 3 | 15–20 reps |
| 4 | Farmer's Walk (Weighted) | 3 | 2–4 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Bodyweight) | 3 | 0 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| Superset | |||
| 3A | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 3B | Landmine Oblique Twist | 3 | 12–15 reps |
| 3C | Cable Crossover | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 1B | Hack Squat | 3 | 8–12 reps |
| Superset | |||
| 2A | Pullover (Dumbbell) | 3 | 8–12 reps |
| 2B | Face Pull | 3 | 10–15 reps |
| 2C | Hamstring Curl | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Preacher Curl (Dumbbell) | 3 | 8–12 reps |
| 2B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| Superset | |||
| 3A | Hammer Curl | 3 | 8–12 reps |
| 3B | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 4 | Hanging Leg Raise | 3 | 10–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Elite Natural Bodybuilder 4 day split (Nihal) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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.
Elite Natural Bodybuilder 4 day split (Nihal) 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Elite Natural Bodybuilder 4 day split (Nihal) 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
