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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
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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