Nicuh split
Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 2 | Chest Fly (Machine) | 2 | 7 reps | @9 |
| 1 | 8 reps | @10 | ||
| 3 | Chest Fly (Cable) | 2 | 6 reps | @8.5 |
| 1 | 9 reps | @10 | ||
| 4 | Hammer Curl | 2 | 13 reps | @9 |
| 1 | 15 reps | @10 | ||
| 5 | Cable Curl | 2 | 8 reps | @8.5 |
| 1 | 10 reps | @10 | ||
| 6 | Preacher Curl (EZ Bar) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 7 | Reverse Wrist Curl (Dumbbell) | 2 | 7 reps | @9 |
| 1 | 8 reps | @10 | ||
| 8 | Wrist Curls | 2 | 15 reps | @9 |
| 1 | 16 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 2 | Leg Curl | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 3 | Leg Extension | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 4 | Shoulder Press (Plate Loaded) | 2 | 8 reps | @9 |
| 1 | 9.5 reps | @10 | ||
| 5 | Lateral Raise (Cable) | 2 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 6 | Reverse Cable Fly | 2 | 6 reps | @9 |
| 1 | 7 reps | @10 | ||
| 7 | Overhead Tricep Extension (Cable) | 2 | 7 reps | @9 |
| 1 | 8 reps | @10 | ||
| 8 | Seated Dip (Machine) | 2 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 9 | Single Arm Pushdown | 2 | 9 reps | @8.5 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 2 | Seated Row (Cable) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 3 | Shrug (Dumbbell) | 2 | 12 reps | @9 |
| 1 | 13 reps | @10 | ||
| 4 | Chest Supported Row (Machine) | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 5 | Incline Bench Press (Barbell) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 6 | Chest Fly (Cable) | 2 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 7 | Chest Fly (Machine) | 2 | 9 reps | @9 |
| 1 | 10 reps | @10 | ||
| 8 | Bicep Curl (Cable) | 2 | 7 reps | @9 |
| 1 | 8 reps | @10 | ||
| 9 | Preacher Curl (EZ Bar) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 10 | Hammer Curl | 2 | 12 reps | @9.5 |
| 1 | 13 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 2 | 8 reps | @9 |
| 1 | 9.5 reps | @10 | ||
| 2 | Lateral Raise (Cable) | 2 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 3 | Reverse Cable Fly | 2 | 6 reps | @9 |
| 1 | 7 reps | @10 | ||
| 4 | Overhead Tricep Extension (Cable) | 2 | 7 reps | @9 |
| 1 | 8 reps | @10 | ||
| 5 | Seated Dip (Machine) | 2 | 12 reps | @8.5 |
| 1 | 15 reps | @10 | ||
| 6 | Single Arm Pushdown | 2 | 9 reps | @8.5 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 2 | Leg Curl | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 3 | Leg Extension | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 4 | Lat Pulldown | 2 | 10 reps | @8.5 |
| 1 | 12 reps | @10 | ||
| 5 | Seated Row (Cable) | 2 | 8 reps | @9 |
| 1 | 9 reps | @10 | ||
| 6 | Shrug (Dumbbell) | 2 | 12 reps | @9 |
| 1 | 13 reps | @10 | ||
| 7 | Chest Supported Row (Machine) | 2 | 10 reps | @9 |
| 1 | 11 reps | @10 | ||
| 8 | Hip Abductor (Machine) | 1 | 12 reps | @9 |
| 1 | 13 reps | @10 | ||
| 9 | Hip Extension | 1 | 10 reps | @8.5 |
| 1 | 13 reps | @10 |
Common questions
Yes, Nicuh split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 100 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.
Nicuh split 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Nicuh split 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
