Program Description
As-Saabit, The Steadfast, is an 8-week upper/lower training split, built for those who seek a well-rounded physique, prioritizing boulder shoulders, a powerful back, strong arms and complete leg development. You’ll be training with compound lifts like the Seated Overhead Press, High Bar Squat, Stiff-Leg Deficit Deadlifts, Assisted Pull-Ups, and Dips, complemented by strategic accessories like Behind-the-Neck Press, Lat Pulldowns, Overhead Tricep Extensions, Bent Rows, and Bulgarian Split Squats. Supersets and high-rep finishers make each session dense, intense, and efficient.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 04, 2025 09:31
- Last EditedJun 18, 2025 12:54
Summary
Embark on an 8-week journey with the As-Saabit: The Steadfast Upper/Lower Program, designed for those ready to build strength and endurance through a balanced 4-day split. This program combines compound lifts with targeted supersets, ensuring you maximize your time in the gym while effectively hitting all major muscle groups. With a focus on progressive overload, you'll challenge yourself each week, pushing your limits to achieve tangible results. Equip yourself with determination and a full gym setup, and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
7-10 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3B
Chest Supported Row (Dumbbell)
2
12-15 reps
-
4A
Pullover (EZ Bar)
2
12-15 reps
-
4B
Bicep Curl (EZ Bar)
2
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Face Pull
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
7-10 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3B
Chest Supported Row (Dumbbell)
2
12-15 reps
-
4A
Pullover (EZ Bar)
2
12-15 reps
-
4B
Bicep Curl (EZ Bar)
2
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Face Pull
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
7-10 reps
-
2
Pull-Up (Assisted)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3B
Chest Supported Row (Dumbbell)
2
12-15 reps
-
4A
Pullover (EZ Bar)
2
12-15 reps
-
4B
Bicep Curl (EZ Bar)
2
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Face Pull
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Assisted)
3
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3B
Chest Supported Row (Dumbbell)
2
12-15 reps
-
4A
Pullover (EZ Bar)
2
12-15 reps
-
4B
Bicep Curl (EZ Bar)
2
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5B
Face Pull
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
4
8-10 reps
-
3A
Pullover (EZ Bar)
3
12-15 reps
-
3B
Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
6-8 reps
-
2
Pull-Up (Assisted)
5
8-10 reps
-
3A
Pullover (EZ Bar)
4
12-15 reps
-
3B
Bicep Curl (EZ Bar)
4
8-12 reps
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
AMRAP
-
2
Pull-Up (Assisted)
4
AMRAP
-
3
Bench Press (Close Grip)
4
AMRAP
-
4
Bicep Curl (EZ Bar)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
AMRAP
-
2
Pull-Up (Assisted)
4
AMRAP
-
3
Bench Press (Close Grip)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
2
7-10 reps
-
2
Narrow Stance Hack Squat
2
10-15 reps
-
3
Straight Leg Calf Raise
2
15-25 reps
-
4
Neck Curls
2
15-25 reps
-
5
Machine Ab Crunches
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
7-10 reps
-
2
Narrow Stance Hack Squat
2
10-15 reps
-
3
Straight Leg Calf Raise
2
15-25 reps
-
4
Neck Curls
2
15-25 reps
-
5
Machine Ab Crunches
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
7-10 reps
-
2
Narrow Stance Hack Squat
3
10-15 reps
-
3
Straight Leg Calf Raise
2
15-25 reps
-
4
Neck Curls
3
15-25 reps
-
5
Machine Ab Crunches
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
-
2
Front Squat (Barbell)
3
10-12 reps
-
3
Straight Leg Calf Raise
2
15-25 reps
-
4
Neck Curls
3
15-25 reps
-
5
Machine Ab Crunches
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
-
2
Front Squat (Barbell)
3
10-12 reps
-
3
Straight Leg Calf Raise
3
15-25 reps
-
4
Neck Curls
3
15-25 reps
-
5
Machine Ab Crunches
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-8 reps
-
2
Front Squat (Barbell)
3
10-12 reps
-
3
Straight Leg Calf Raise
3
15-25 reps
-
4
Neck Curls
3
15-25 reps
-
5
Machine Ab Crunches
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Squat (Paused)
3
7-10 reps
-
3
Straight Leg Calf Raise
3
15-25 reps
-
4
Neck Curls
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-8 reps
-
2
Squat (Paused)
4
7-10 reps
-
3
Straight Leg Calf Raise
4
15-25 reps
-
4
Neck Curls
4
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
7-10 reps
-
1B
Bent Over Row (Barbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
12-15 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Incline Curl (Dumbbell)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
7-10 reps
-
1B
Bent Over Row (Barbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
12-15 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Incline Curl (Dumbbell)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
7-10 reps
-
1B
Bent Over Row (Barbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
12-15 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Incline Curl (Dumbbell)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
6-8 reps
-
1B
Bent Over Row (Barbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2B
Lat Pulldown (Close Grip)
2
12-15 reps
-
3
Standing Pullover (Cable)
2
12-15 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Incline Curl (Dumbbell)
2
7-10 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
4
6-8 reps
-
1B
Bent Over Row (Barbell)
4
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2B
Lat Pulldown (Close Grip)
3
12-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
7-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
5
6-8 reps
-
1B
Bent Over Row (Barbell)
5
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2B
Lat Pulldown (Close Grip)
4
12-15 reps
-
3A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3B
Incline Curl (Dumbbell)
3
7-10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Lat Pulldown
3
12-15 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
10-15 reps
-
4
Dip (Assisted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Standing Behind Neck Shoulder Press (Barbell)
4
8-12 reps
-
3
Dip (Assisted)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
-
2
High Bar Squat (Barbell)
2
7-10 reps
-
3
Bulgarian Split Squat (Barbell)
1
10-12 reps
-
4
Straight Leg Calf Raise
2
15-25 reps
-
5
Machine Ab Crunches
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-15 reps
-
2
High Bar Squat (Barbell)
3
7-10 reps
-
3
Bulgarian Split Squat (Barbell)
1
10-12 reps
-
4
Straight Leg Calf Raise
2
15-25 reps
-
5
Machine Ab Crunches
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
7-10 reps
-
3
Bulgarian Split Squat (Barbell)
2
10-12 reps
-
4
Straight Leg Calf Raise
3
15-25 reps
-
5
Machine Ab Crunches
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
High Bar Squat (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
-
4
Straight Leg Calf Raise
3
15-25 reps
-
5
Machine Ab Crunches
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
High Bar Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
-
4
Straight Leg Calf Raise
3
15-25 reps
-
5
Machine Ab Crunches
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
High Bar Squat (Barbell)
4
6-8 reps
-
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
-
4
Straight Leg Calf Raise
3
15-25 reps
-
5
Machine Ab Crunches
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Stiff Leg Deficit Deadlift
3
7-10 reps
-
3
Split Squat (Dumbbell)
3
8-12 reps
-
4
Straight Leg Calf Raise
3
15-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deficit Deadlift
4
6-8 reps
-
3
Straight Leg Calf Raise
4
15-25 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Overhead Press (Barbell)3 Sets
7-10 Reps
-
2
Pull-Up (Assisted)3 Sets
10-12 Reps
-
3A
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
3B
Chest Supported Row (Dumbbell)2 Sets
12-15 Reps
-
4A
Pullover (EZ Bar)2 Sets
12-15 Reps
-
4B
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)2 Sets
8-12 Reps
-
5B
Face Pull2 Sets
10-15 Reps
-
Day 2
1
Stiff Leg Deficit Deadlift2 Sets
7-10 Reps
-
2
Narrow Stance Hack Squat2 Sets
10-15 Reps
-
3
Straight Leg Calf Raise2 Sets
15-25 Reps
-
4
Neck Curls2 Sets
15-25 Reps
-
5
Machine Ab Crunches2 Sets
10-15 Reps
-
Day 3
1A
Bench Press (Wide Grip)3 Sets
7-10 Reps
-
1B
Bent Over Row (Barbell)3 Sets
10-12 Reps
-
2A
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
-
2B
Lat Pulldown (Close Grip)2 Sets
12-15 Reps
-
3
Standing Pullover (Cable)2 Sets
12-15 Reps
-
4A
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
-
4B
Incline Curl (Dumbbell)2 Sets
7-10 Reps
-
5
Lateral Raise (Cable)2 Sets
12-15 Reps
-
Day 4
1
Leg Curl2 Sets
10-15 Reps
-
2
High Bar Squat (Barbell)2 Sets
7-10 Reps
-
3
Bulgarian Split Squat (Barbell)1 Set
10-12 Reps
-
4
Straight Leg Calf Raise2 Sets
15-25 Reps
-
5
Machine Ab Crunches2 Sets
10-15 Reps
-