Gentlemans Split NH
This is a variation of NH gentlemans split from 2021. 4-5 Upper Lower with an Arm day.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 2–5 reps |
| Superset | |||
| 2A | Bicep Curl (EZ Bar) | 3 | 6–10 reps |
| 2B | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 2C | Pendlay Row | 3 | 6–10 reps |
| Superset | |||
| 3A | Chin-Up (Weighted) | 3 | AMRAP |
| 3B | Lateral Raise (Cable) | 3 | 10–12 reps |
| 3C | Shrug (Barbell) | 3 | 10–15 reps |
| Superset | |||
| 4A | Push Up (Weighted) | 3 | AMRAP |
| 4B | Decline Crunch (Weighted) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 4–8 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2B | Pull-Up (Weighted) | 3 | AMRAP |
| 2C | Lying Leg Raise | 3 | AMRAP |
| Superset | |||
| 3A | Hyperextension | 3 | 8–12 reps |
| 3B | Standing Calf Raise | 3 | AMRAP |
| 3C | Neck Extension | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Wide Grip) | 3 | 4–6 reps |
| Superset | |||
| 2A | Overhead Press (Dumbbell) | 3 | 8–12 reps |
| 2B | French Press | 3 | 6–10 reps |
| Superset | |||
| 3A | Lat Pulldown (Close Grip) | 3 | 5–10 reps |
| 3B | Hanging Leg Raise | 3 | AMRAP |
| 3C | Wrist Curls | 3 | 8–12 reps |
| Superset | |||
| 4A | Hammer Curl | 3 | 6–10 reps |
| 4B | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps |
| 4C | Decline Crunch (Weighted) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 2–5 reps |
| 2 | Front Squat (Barbell) | 3 | 5–8 reps |
| Superset | |||
| 3A | Rack Pull (Barbell) | 3 | 8–12 reps |
| 3B | Wide Grip Lat Pulldown | 3 | 8–12 reps |
| 3C | Lying Leg Raise | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hammer Curl | 3 | 8–12 reps |
| 1B | Overhead Press (Dumbbell) | 3 | 6–10 reps |
| 1C | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 1D | Seal Row | 3 | 8–12 reps |
| Superset | |||
| 2A | Preacher Curl (EZ Bar) | 3 | 8–12 reps |
| 2B | Lateral Raise (Cable) | 3 | 10–15 reps |
| 2C | Face Pull | 3 | 15–20 reps |
| 2D | Kroc Row | 3 | 8–12 reps |
| Superset | |||
| 3A | Hanging Leg Raise | 3 | AMRAP |
| 3B | Wrist Curls | 3 | 8–12 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, Gentlemans Split NH 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 garage 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.
Gentlemans Split NH is structured around 5 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.
Gentlemans Split NH 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
