The Hussein workout split
This is one of the splits hussein showed in his youtube video’s.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10 reps |
| 2 | 8 reps | ||
| 2 | Machine Flat Press | 2 | 10 reps |
| 2 | 8 reps | ||
| 3 | Chest Fly (Machine) | 2 | 15 reps |
| 1 | 12 reps | ||
| 4 | Overhead Press (Machine) | 2 | 12 reps |
| 1 | 10 reps | ||
| 5 | Lateral Raise (Cable) | 2 | 15 reps |
| 1 | 12 reps | ||
| 6 | Overhead Tricep Extension (Cable) | 2 | 12 reps |
| 1 | 10 reps | ||
| 7 | Tricep Rope Push Down (Cable) | 2 | 10 reps |
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 10 reps |
| 2 | 8 reps | ||
| 2 | Standing Pullover (Cable) | 2 | 10 reps |
| 2 | 8 reps | ||
| 3 | Seated Wide-Grip Row (Cable) | 2 | 10 reps |
| 2 | 8 reps | ||
| 4 | Shrug (Barbell) | 2 | 15 reps |
| 1 | 12 reps | ||
| 5 | Rear Delt Fly (Cable) | 2 | 15 reps |
| 1 | 12 reps | ||
| 6 | Hammer Curl | 2 | 12 reps |
| 1 | 10 reps | ||
| 7 | Preacher Curl (Barbell) | 2 | 12 reps |
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 10 reps |
| 2 | 8 reps | ||
| 2 | Chest Press (Machine) | 2 | 10 reps |
| 2 | 8 reps | ||
| 3 | Chest Fly (Machine) | 2 | 15 reps |
| 1 | 12 reps | ||
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 12 reps |
| 1 | 10 reps | ||
| 5 | Lateral Raise (Cable) | 2 | 15 reps |
| 1 | 12 reps | ||
| 6 | Tricep Extension (Cable) | 2 | 10 reps |
| 1 | 8 reps | ||
| 7 | Skull Crusher (Barbell) | 2 | 12 reps |
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 2 | 10 reps |
| 2 | 8 reps | ||
| 2 | Seated Row (Cable) | 2 | 12 reps |
| 1 | 10 reps | ||
| 3 | Single Arm Row (Dumbbell) | 2 | 10 reps |
| 2 | 8 reps | ||
| 4 | Shrug (Barbell) | 2 | 15 reps |
| 1 | 12 reps | ||
| 5 | Rear Delt Fly (Cable) | 2 | 15 reps |
| 1 | 12 reps | ||
| 6 | Bicep Curl (Cable) | 2 | 12 reps |
| 1 | 10 reps | ||
| 7 | Hammer Curl | 2 | 12 reps |
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 2 | 10 reps |
| 1 | 8 reps | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 3 | Leg Extension | 2 | 12 reps |
| 1 | 10 reps | ||
| 4 | Leg Curl | 2 | 12 reps |
| 1 | 10 reps | ||
| 5 | Standing Calf Raise | 2 | 12 reps |
| 1 | 10 reps | ||
| 6 | Decline Crunch | 3 | AMRAP |
| 7 | Leg Raise (Captain's Chair) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 2 | 10 reps |
| 1 | 8 reps | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 3 | Leg Extension | 2 | 12 reps |
| 1 | 10 reps | ||
| 4 | Leg Curl | 2 | 12 reps |
| 1 | 10 reps | ||
| 5 | Standing Calf Raise | 2 | 12 reps |
| 1 | 10 reps | ||
| 6 | Leg Raise (Captain's Chair) | 3 | AMRAP |
| 7 | Decline Crunch | 3 | AMRAP |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Hussein workout 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 6 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 70 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.
The Hussein workout split is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Hussein workout 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.
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