As-Saabit: The Steadfast Upper/Lower Program

by Ibrahim S.

5 athletes joined

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

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 04, 2025 09:31
Last Edited
Jun 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!

Muscle Engagement

Front

Back

MuscleSet

Lats

11.4%

Upper Back

10.3%

Triceps

10.1%

Hamstrings

8.8%

Glutes

8.2%

Middle Delts

8.1%

Front Delts

7.7%

Biceps

7.5%

Quadriceps

7.4%

Chest

6.3%

Calves

5.1%

Abs

2.8%

Lower Back

2.8%

Rear Delts

1.6%

Adductors

1.2%

Forearms

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

Seated Overhead Press (Barbell)

7-10 reps

Pull-Up (Assisted)

10-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Supported Row (Dumbbell)

12-15 reps

Pullover (EZ Bar)

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Tricep Rope Push Down (Cable)

8-12 reps

Face Pull

10-15 reps

Day 1

Seated Overhead Press (Barbell)

7-10 reps

Pull-Up (Assisted)

10-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Supported Row (Dumbbell)

12-15 reps

Pullover (EZ Bar)

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Tricep Rope Push Down (Cable)

8-12 reps

Face Pull

10-15 reps

Day 1

Seated Overhead Press (Barbell)

7-10 reps

Pull-Up (Assisted)

10-12 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Supported Row (Dumbbell)

12-15 reps

Pullover (EZ Bar)

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Tricep Rope Push Down (Cable)

8-12 reps

Face Pull

10-15 reps

Day 1

Seated Overhead Press (Barbell)

6-8 reps

Pull-Up (Assisted)

8-10 reps

Incline Bench Press (Dumbbell)

8-12 reps

Chest Supported Row (Dumbbell)

12-15 reps

Pullover (EZ Bar)

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Tricep Rope Push Down (Cable)

8-12 reps

Face Pull

10-15 reps

Day 1

Seated Overhead Press (Barbell)

6-8 reps

Pull-Up (Assisted)

8-10 reps

Pullover (EZ Bar)

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Tricep Rope Push Down (Cable)

8-12 reps

Face Pull

10-15 reps

Day 1

Seated Overhead Press (Barbell)

6-8 reps

Pull-Up (Assisted)

8-10 reps

Pullover (EZ Bar)

12-15 reps

Bicep Curl (EZ Bar)

8-12 reps

Tricep Rope Push Down (Cable)

8-12 reps

Face Pull

10-15 reps

Day 1

Seated Overhead Press (Barbell)

AMRAP

Pull-Up (Assisted)

AMRAP

Bench Press (Close Grip)

AMRAP

Bicep Curl (EZ Bar)

AMRAP

Day 1

Seated Overhead Press (Barbell)

AMRAP

Pull-Up (Assisted)

AMRAP

Bench Press (Close Grip)

AMRAP

Day 2

Stiff Leg Deficit Deadlift

7-10 reps

Narrow Stance Hack Squat

10-15 reps

Straight Leg Calf Raise

15-25 reps

Neck Curls

15-25 reps

Machine Ab Crunches

10-15 reps

Day 2

Stiff Leg Deficit Deadlift

7-10 reps

Narrow Stance Hack Squat

10-15 reps

Straight Leg Calf Raise

15-25 reps

Neck Curls

15-25 reps

Machine Ab Crunches

10-15 reps

Day 2

Stiff Leg Deficit Deadlift

7-10 reps

Narrow Stance Hack Squat

10-15 reps

Straight Leg Calf Raise

15-25 reps

Neck Curls

15-25 reps

Machine Ab Crunches

10-15 reps

Day 2

Stiff Leg Deadlift

6-8 reps

Front Squat (Barbell)

10-12 reps

Straight Leg Calf Raise

15-25 reps

Neck Curls

15-25 reps

Machine Ab Crunches

10-15 reps

Day 2

Stiff Leg Deadlift

6-8 reps

Front Squat (Barbell)

10-12 reps

Straight Leg Calf Raise

15-25 reps

Neck Curls

15-25 reps

Machine Ab Crunches

10-15 reps

Day 2

Stiff Leg Deadlift

6-8 reps

Front Squat (Barbell)

10-12 reps

Straight Leg Calf Raise

15-25 reps

Neck Curls

15-25 reps

Machine Ab Crunches

10-15 reps

Day 2

Deadlift (Barbell)

4-8 reps

Squat (Paused)

7-10 reps

Straight Leg Calf Raise

15-25 reps

Neck Curls

15-25 reps

Day 2

Deadlift (Barbell)

4-8 reps

Squat (Paused)

7-10 reps

Straight Leg Calf Raise

15-25 reps

Neck Curls

15-25 reps

Day 3

Bench Press (Wide Grip)

7-10 reps

Bent Over Row (Barbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lat Pulldown (Close Grip)

12-15 reps

Standing Pullover (Cable)

12-15 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

7-10 reps

Lateral Raise (Cable)

12-15 reps

Day 3

Bench Press (Wide Grip)

7-10 reps

Bent Over Row (Barbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lat Pulldown (Close Grip)

12-15 reps

Standing Pullover (Cable)

12-15 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

7-10 reps

Lateral Raise (Cable)

12-15 reps

Day 3

Bench Press (Wide Grip)

7-10 reps

Bent Over Row (Barbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lat Pulldown (Close Grip)

12-15 reps

Standing Pullover (Cable)

12-15 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

7-10 reps

Lateral Raise (Cable)

12-15 reps

Day 3

Bench Press (Wide Grip)

6-8 reps

Bent Over Row (Barbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lat Pulldown (Close Grip)

12-15 reps

Standing Pullover (Cable)

12-15 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

7-10 reps

Lateral Raise (Cable)

12-15 reps

Day 3

Bench Press (Wide Grip)

6-8 reps

Bent Over Row (Barbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lat Pulldown (Close Grip)

12-15 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

7-10 reps

Lateral Raise (Cable)

12-15 reps

Day 3

Bench Press (Wide Grip)

6-8 reps

Bent Over Row (Barbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

8-12 reps

Lat Pulldown (Close Grip)

12-15 reps

Overhead Tricep Extension (Cable)

10-15 reps

Incline Curl (Dumbbell)

7-10 reps

Lateral Raise (Cable)

12-15 reps

Day 3

Pull-Up (Bodyweight)

Lat Pulldown

12-15 reps

Standing Behind Neck Shoulder Press (Barbell)

10-15 reps

Dip (Assisted)

10-15 reps

Day 3

Pull-Up (Bodyweight)

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

Dip (Assisted)

8-12 reps

Day 4

Leg Curl

10-15 reps

High Bar Squat (Barbell)

7-10 reps

Bulgarian Split Squat (Barbell)

10-12 reps

Straight Leg Calf Raise

15-25 reps

Machine Ab Crunches

10-15 reps

Day 4

Leg Curl

10-15 reps

High Bar Squat (Barbell)

7-10 reps

Bulgarian Split Squat (Barbell)

10-12 reps

Straight Leg Calf Raise

15-25 reps

Machine Ab Crunches

10-15 reps

Day 4

Leg Curl

10-15 reps

High Bar Squat (Barbell)

7-10 reps

Bulgarian Split Squat (Barbell)

10-12 reps

Straight Leg Calf Raise

15-25 reps

Machine Ab Crunches

10-15 reps

Day 4

Leg Curl

10-15 reps

High Bar Squat (Barbell)

6-8 reps

Bulgarian Split Squat (Barbell)

8-10 reps

Straight Leg Calf Raise

15-25 reps

Machine Ab Crunches

10-15 reps

Day 4

Leg Curl

10-15 reps

High Bar Squat (Barbell)

6-8 reps

Bulgarian Split Squat (Barbell)

8-10 reps

Straight Leg Calf Raise

15-25 reps

Machine Ab Crunches

10-15 reps

Day 4

Leg Curl

10-15 reps

High Bar Squat (Barbell)

6-8 reps

Bulgarian Split Squat (Barbell)

8-10 reps

Straight Leg Calf Raise

15-25 reps

Machine Ab Crunches

10-15 reps

Day 4

Squat (Barbell)

Stiff Leg Deficit Deadlift

7-10 reps

Split Squat (Dumbbell)

8-12 reps

Straight Leg Calf Raise

15-25 reps

Day 4

Squat (Barbell)

Stiff Leg Deficit Deadlift

6-8 reps

Straight Leg Calf Raise

15-25 reps

Day 1

Seated Overhead Press (Barbell)

3 Sets

7-10 Reps

Pull-Up (Assisted)

3 Sets

10-12 Reps

Incline Bench Press (Dumbbell)

2 Sets

8-12 Reps

Chest Supported Row (Dumbbell)

2 Sets

12-15 Reps

Pullover (EZ Bar)

2 Sets

12-15 Reps

Bicep Curl (EZ Bar)

2 Sets

8-12 Reps

Tricep Rope Push Down (Cable)

2 Sets

8-12 Reps

Face Pull

2 Sets

10-15 Reps

Day 2

Stiff Leg Deficit Deadlift

2 Sets

7-10 Reps

Narrow Stance Hack Squat

2 Sets

10-15 Reps

Straight Leg Calf Raise

2 Sets

15-25 Reps

Neck Curls

2 Sets

15-25 Reps

Machine Ab Crunches

2 Sets

10-15 Reps

Day 3

Bench Press (Wide Grip)

3 Sets

7-10 Reps

Bent Over Row (Barbell)

3 Sets

10-12 Reps

Seated Shoulder Press (Dumbbell)

2 Sets

8-12 Reps

Lat Pulldown (Close Grip)

2 Sets

12-15 Reps

Standing Pullover (Cable)

2 Sets

12-15 Reps

Overhead Tricep Extension (Cable)

2 Sets

10-15 Reps

Incline Curl (Dumbbell)

2 Sets

7-10 Reps

Lateral Raise (Cable)

2 Sets

12-15 Reps

Day 4

Leg Curl

2 Sets

10-15 Reps

High Bar Squat (Barbell)

2 Sets

7-10 Reps

Bulgarian Split Squat (Barbell)

1 Set

10-12 Reps

Straight Leg Calf Raise

2 Sets

15-25 Reps

Machine Ab Crunches

2 Sets

10-15 Reps