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Nicuh split

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Program Description

Hypertrophy and strength

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    100 minutes
  • Created
    Aug 16, 2024 06:27
  • Last Edited
    Sep 17, 2024 04:03

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.4%
Triceps
12%
Biceps
12%
Chest
10.8%
Front Delts
9.6%
Lats
7.8%
Middle Delts
7.2%
Quadriceps
6%
Hamstrings
4.8%
Forearms
4.5%
Glutes
4.2%
Rear Delts
3.6%
Lower Back
1.8%
Abductors
1%
Abs
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
9 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
2
1
7 reps
8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
6 reps
9 reps
RPE 8.5
RPE 10
4
Hammer Curl
2
1
13 reps
15 reps
RPE 9
RPE 10
5
Cable Curl
2
1
8 reps
10 reps
RPE 8.5
RPE 10
6
Preacher Curl (EZ Bar)
2
1
8 reps
9 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
7 reps
8 reps
RPE 9
RPE 10
8
Wrist Curls
2
1
15 reps
16 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Leg Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
3
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
4
Shoulder Press (Plate Loaded)
2
1
8 reps
9.5 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
6
Reverse Cable Fly
2
1
6 reps
7 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
7 reps
8 reps
RPE 9
RPE 10
8
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
9
Single Arm Pushdown
2
1
9 reps
12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Seated Row (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
3
Shrug (Dumbbell)
2
1
12 reps
13 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
11 reps
RPE 9
RPE 10
5
Incline Bench Press (Barbell)
2
1
8 reps
9 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
7
Chest Fly (Machine)
2
1
9 reps
10 reps
RPE 9
RPE 10
8
Bicep Curl (Cable)
2
1
7 reps
8 reps
RPE 9
RPE 10
9
Preacher Curl (EZ Bar)
2
1
8 reps
9 reps
RPE 9
RPE 10
10
Hammer Curl
2
1
12 reps
13 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8 reps
9.5 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
3
Reverse Cable Fly
2
1
6 reps
7 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
7 reps
8 reps
RPE 9
RPE 10
5
Seated Dip (Machine)
2
1
12 reps
15 reps
RPE 8.5
RPE 10
6
Single Arm Pushdown
2
1
9 reps
12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
12 reps
RPE 8.5
RPE 10
2
Leg Curl
2
1
10 reps
11 reps
RPE 9
RPE 10
3
Leg Extension
2
1
10 reps
11 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10 reps
12 reps
RPE 8.5
RPE 10
5
Seated Row (Cable)
2
1
8 reps
9 reps
RPE 9
RPE 10
6
Shrug (Dumbbell)
2
1
12 reps
13 reps
RPE 9
RPE 10
7
Chest Supported Row (Machine)
2
1
10 reps
11 reps
RPE 9
RPE 10
8
Hip Abductor (Machine)
1
1
12 reps
13 reps
RPE 9
RPE 10
9
Hip Extension
1
1
10 reps
13 reps
RPE 8.5
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
2
Chest Fly (Machine)
2 Sets
1 Set
7 Reps
8 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
6 Reps
9 Reps
@8.5
@10
4
Hammer Curl
2 Sets
1 Set
13 Reps
15 Reps
@9
@10
5
Cable Curl
2 Sets
1 Set
8 Reps
10 Reps
@8.5
@10
6
Preacher Curl (EZ Bar)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
7 Reps
8 Reps
@9
@10
8
Wrist Curls
2 Sets
1 Set
15 Reps
16 Reps
@9
@10
Day 2
1
Hack Squat
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
2
Leg Curl
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
3
Leg Extension
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
4
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8 Reps
9.5 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@8.5
@10
6
Reverse Cable Fly
2 Sets
1 Set
6 Reps
7 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
7 Reps
8 Reps
@9
@10
8
Seated Dip (Machine)
2 Sets
1 Set
12 Reps
15 Reps
@8.5
@10
9
Single Arm Pushdown
2 Sets
1 Set
9 Reps
12 Reps
@8.5
@10
Day 3
1
Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
3
Shrug (Dumbbell)
2 Sets
1 Set
12 Reps
13 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
5
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
6
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@8.5
@10
7
Chest Fly (Machine)
2 Sets
1 Set
9 Reps
10 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
7 Reps
8 Reps
@9
@10
9
Preacher Curl (EZ Bar)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
10
Hammer Curl
2 Sets
1 Set
12 Reps
13 Reps
@9.5
@10
Day 4
1
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8 Reps
9.5 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@8.5
@10
3
Reverse Cable Fly
2 Sets
1 Set
6 Reps
7 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
7 Reps
8 Reps
@9
@10
5
Seated Dip (Machine)
2 Sets
1 Set
12 Reps
15 Reps
@8.5
@10
6
Single Arm Pushdown
2 Sets
1 Set
9 Reps
12 Reps
@8.5
@10
Day 5
1
Hack Squat
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
2
Leg Curl
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
3
Leg Extension
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
4
Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
@8.5
@10
5
Seated Row (Cable)
2 Sets
1 Set
8 Reps
9 Reps
@9
@10
6
Shrug (Dumbbell)
2 Sets
1 Set
12 Reps
13 Reps
@9
@10
7
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
11 Reps
@9
@10
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
13 Reps
@9
@10
9
Hip Extension
1 Set
1 Set
10 Reps
13 Reps
@8.5
@10