Abdallah split
Q
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 3 | Incline Chest Press (Machine) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 6–8 reps | @10 | ||
| 4 | Chest Supported Row (Machine) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 5 | Chest Fly (Cable) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @10 | ||
| 6 | Seated Row (Cable) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 6–8 reps | @10 | ||
| 7 | Single Arm Rear Delt Cable Fly | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| Superset | ||||
| 8A | Side Crunch (Cable) | 3 | 0 reps | @10 |
| Superset | ||||
| 9A | Leg Raise (Captain's Chair) | 3 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Lateral Raise (Cable) | 1 | 10–16 reps | @10 |
| 2 | 10–12 reps | @10 | ||
| 3 | Lateral Raise (Dumbbell) | 1 | AMRAP | @10 |
| 4 | Bayesian Curl | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–10 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 5–10 reps | @8 |
| 1 | 5–10 reps | @9 | ||
| 1 | 5–10 reps | @10 | ||
| 6 | Hammer Curl | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 7 | Skull Crusher (Barbell) | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 8 | Reverse Bicep Curl (EZ Bar) | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–16 reps | @10 | ||
| 9 | Tricep Rope Push Down (Cable) | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 2 | Squat (Barbell) | 1 | 5–10 reps | @8 |
| 1 | 5–10 reps | @9 | ||
| 1 | 5–10 reps | @10 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 5–10 reps | @8 |
| 1 | 5–10 reps | @9 | ||
| 1 | 5–10 reps | @10 | ||
| 4 | Leg Extension | 1 | 5–10 reps | @8 |
| 1 | 5–10 reps | @9 | ||
| 1 | 5–10 reps | @10 | ||
| Superset | ||||
| 5A | Hip Abductor (Machine) | 1 | 15–20 reps | @9 |
| 1 | 15–20 reps | @10 | ||
| Superset | ||||
| 6A | Hip Adductor (Machine) | 1 | 15–20 reps | @9 |
| 1 | 15–20 reps | @10 | ||
| 7 | Standing Calf Raise | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 2 | 10–16 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Shoulder Press (Machine) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @10 | ||
| 3 | Pec Deck (Machine) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @10 | ||
| 4 | Lateral Raise (Cable) | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–16 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 5–10 reps | @8 |
| 1 | 5–10 reps | @9 | ||
| 1 | 5–10 reps | @10 | ||
| 6 | Tricep Kickback | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–16 reps | @10 | ||
| Superset | ||||
| 7A | Side Crunch (Cable) | 3 | 15–20 reps | @10 |
| Superset | ||||
| 8A | Leg Raise (Captain's Chair) | 3 | 0 reps | @10 |
| 9 | Dead Hang | 3 | 0 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 18+ reps | — |
| 2 | Deadlift (Barbell) | 1 | 5–8 reps | @8 |
| 1 | 5–8 reps | @9 | ||
| 3 | Barbell Row | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 5–8 reps | @10 | ||
| 4 | Straight Arm Pulldown | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–16 reps | @10 | ||
| 5 | Rear Delt Fly (Cable) | 1 | 10–20 reps | @8 |
| 1 | 10–20 reps | @9 | ||
| 1 | 10–20 reps | @10 | ||
| 6 | Bayesian Curl | 1 | 10–20 reps | @8 |
| 1 | 10–20 reps | @9 | ||
| 1 | 10–20 reps | @10 | ||
| 7 | Preacher Curl (EZ Bar) | 1 | 10–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 1 | 10–16 reps | @10 | ||
| 8 | Wrist Curls | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @10 | ||
| 9 | Reverse Wrist Curl (Dumbbell) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Run | 1 | 30–120 min | — |
| 2 | Standing Calf Raise | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Abdallah 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 4 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 120 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.
Abdallah 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Abdallah 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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