Hussein 2025 6 day split
Transform your physique with Hussein 2025: a 12-week journey to sculpt, strengthen, and redefine your limits, six days a week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 15 reps | @6 |
| 2 | 8 reps | @10 | ||
| 2 | Chest Press (Machine) | 3 | AMRAP | @10 |
| 3 | Chest Fly (Machine) | 3 | AMRAP | @10 |
| 4 | Overhead Press (Machine) | 3 | AMRAP | @10 |
| 5 | Chest Supported Lateral Raise | 3 | AMRAP | @10 |
| 6 | Bicep Curl (Barbell) | 2 | AMRAP | @10 |
| 7 | Bicep Curl (Machine) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hamstring Curl | 1 | 15 reps | @6 |
| 3 | 10 reps | @10 | ||
| 2 | Squat (Barbell) | 3 | AMRAP | @10 |
| 3 | Leg Extension | 3 | AMRAP | @10 |
| 4 | Belt Squat | 3 | AMRAP | @10 |
| 5 | Calf Raise (Machine) | 3 | AMRAP | @10 |
| Superset | ||||
| 6A | V-Up | 3 | AMRAP | @10 |
| 6B | Plank | 3 | 2 min | @10 |
| 7 | Cable Crunch | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | AMRAP | @6 |
| 2 | Pull-Up (Weighted) | 3 | AMRAP | @10 |
| 3 | Seated Row (Cable) | 3 | AMRAP | @10 |
| 4 | Barbell Row | 3 | AMRAP | @10 |
| 5 | Lat Pulldown | 3 | AMRAP | @10 |
| 6 | Back Extension | 3 | AMRAP | @10 |
| 7 | Single Arm Pushdown | 2 | AMRAP | @10 |
| 8 | Overhead Tricep Extension (Cable) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 45 min | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 15 reps | @6 |
| 2 | 8 reps | @10 | ||
| 2 | Chest Press (Machine) | 3 | AMRAP | @10 |
| 3 | Chest Fly (Machine) | 3 | AMRAP | @10 |
| 4 | Overhead Press (Machine) | 3 | AMRAP | @10 |
| 5 | Chest Supported Lateral Raise | 3 | AMRAP | @10 |
| 6 | Bicep Curl (Machine) | 3 | AMRAP | @10 |
| 7 | Hammer Curl (Dumbbell) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | AMRAP | @10 |
| 2 | Leg Press (45 Degrees) | 3 | AMRAP | @10 |
| 3 | Hamstring Curl | 1 | 15 reps | @6 |
| 3 | 10 reps | @10 | ||
| 4 | Belt Squat | 3 | AMRAP | @10 |
| 5 | Calf Raise (Machine) | 3 | AMRAP | @10 |
| Superset | ||||
| 6A | V-Up | 3 | AMRAP | @10 |
| 6B | Plank | 3 | 2 min | @10 |
| 7 | Cable Crunch | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Pull-Up | 1 | AMRAP | @6 |
| 2 | Pull-Up (Weighted) | 3 | AMRAP | @10 |
| 3 | Seated Row (Cable) | 3 | AMRAP | @10 |
| 4 | Lat Pulldown | 3 | AMRAP | @10 |
| 5 | Back Extension | 3 | AMRAP | @10 |
| 6 | Barbell Row | 3 | AMRAP | @10 |
| 7 | Single Arm Pushdown | 2 | AMRAP | @10 |
| 8 | Overhead Tricep Extension (Cable) | 2 | AMRAP | @10 |
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, Hussein 2025 6 day 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 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 80 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.
Hussein 2025 6 day split is structured around 7 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.
Hussein 2025 6 day 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
