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Hustler Season

by Brian Lopez
1 athletes joined

Program Description

This program is designed for intermediate lifters that already know the basics and have good form but are working to build their overall strength and aesthetics. For people that don’t have a lot of time in their days but still want to improve at the gym. This program seeks to work most of the major muscle groups and their antagonistic pairs. The program’s progression is building up to a one rep max at the end of the 6 week program. The weekly progression of the program is more difficult at the start of the week however, deload is allowed and encouraged by the end of the week. Wake up! It’s Hustler Season!!!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 13, 2025 01:31
  • Last Edited
    Jun 18, 2025 08:55

Summary

**Hustler Season** is a dynamic 6-week program designed to elevate your strength and hypertrophy through a structured 5-day training split. Each week, you'll focus on key muscle groups, including chest, back, legs, and arms, utilizing compound and isolation movements to maximize gains. With a mix of heavy lifting and strategic deload days, this program ensures you push your limits while allowing for recovery. Equip yourself with a full gym setup and get ready to hustle your way to a stronger, more defined physique!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
50%
50%
85%
90%
90%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
80%
85%
3
Lateral Raise (Dumbbell)
1
3
10 reps
5 reps
50%
85%
4
Wrist Curls
2
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
50%
50%
85%
90%
90%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
80%
85%
3
Lateral Raise (Dumbbell)
1
3
10 reps
5 reps
50%
85%
4
Wrist Curls
2
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
50%
50%
85%
90%
90%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
80%
85%
3
Lateral Raise (Dumbbell)
1
3
10 reps
5 reps
50%
85%
4
Wrist Curls
2
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
50%
50%
85%
90%
90%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
80%
85%
3
Lateral Raise (Dumbbell)
1
3
10 reps
5 reps
50%
85%
4
Wrist Curls
2
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
50%
50%
85%
90%
90%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
80%
85%
3
Lateral Raise (Dumbbell)
1
3
10 reps
5 reps
50%
85%
4
Wrist Curls
2
20 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
50%
50%
85%
90%
90%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
80%
85%
3
Lateral Raise (Dumbbell)
1
3
10 reps
5 reps
50%
85%
4
Wrist Curls
2
20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
100%
2
Abs Crunch (Weighted)
1
2
10 reps
10 reps
50%
85%
3
Plank
1
1 mins
100%
4
Overhead Press (Dumbbell)
1
2
10 reps
10 reps
65%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
100%
2
Abs Crunch (Weighted)
1
2
10 reps
10 reps
50%
85%
3
Plank
1
1 mins
100%
4
Overhead Press (Dumbbell)
1
2
10 reps
10 reps
65%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
100%
2
Abs Crunch (Weighted)
1
2
10 reps
10 reps
50%
85%
3
Plank
1
1 mins
100%
4
Overhead Press (Dumbbell)
1
2
10 reps
10 reps
65%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
100%
2
Abs Crunch (Weighted)
1
2
10 reps
10 reps
50%
85%
3
Plank
1
1 mins
100%
4
Overhead Press (Dumbbell)
1
2
10 reps
10 reps
65%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
100%
2
Abs Crunch (Weighted)
1
2
10 reps
10 reps
50%
85%
3
Plank
1
1 mins
100%
4
Overhead Press (Dumbbell)
1
2
10 reps
10 reps
65%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
100%
2
Abs Crunch (Weighted)
1
2
10 reps
10 reps
50%
85%
3
Plank
1
1 mins
100%
4
Overhead Press (Dumbbell)
1
2
10 reps
10 reps
65%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
10 reps
10 reps
6 reps
1 reps
50%
65%
80%
80%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
75%
80%
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Wrist Curls
2
20 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
10 reps
10 reps
6 reps
1 reps
50%
65%
80%
80%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
75%
80%
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Wrist Curls
2
20 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
10 reps
10 reps
6 reps
1 reps
50%
65%
80%
80%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
75%
80%
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Wrist Curls
2
20 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
1
10 reps
10 reps
6 reps
1 reps
50%
65%
80%
80%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
75%
80%
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Wrist Curls
2
20 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
1
10 reps
10 reps
6 reps
1 reps
50%
65%
80%
80%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
75%
80%
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Wrist Curls
2
20 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
1
10 reps
10 reps
6 reps
1 reps
50%
65%
80%
80%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
75%
80%
3
Lateral Raise (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Wrist Curls
2
20 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Skull Crusher (Dumbbell)
2
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Dip (Bodyweight)
2
1
10 reps
5 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Dip (Bodyweight)
2
1
10 reps
5 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
1
10 reps
8 reps
5 reps
3 reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1
2
10 reps
5 reps
65%
85%
3
Bicep Curl (Dumbbell)
1
2
10 reps
5 reps
65%
85%
4
Hammer Curl
1
2
10 reps
5 reps
65%
85%
5
Dip (Bodyweight)
2
1
10 reps
5 reps
100%
100%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
1 Reps
50%
50%
85%
90%
90%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
80%
85%
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
10 Reps
5 Reps
50%
85%
4
Wrist Curls
2 Sets
20 Reps
60%
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
5 Reps
65%
85%
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
5 Reps
65%
85%
4
Hammer Curl
1 Set
2 Sets
10 Reps
5 Reps
65%
85%
5
Skull Crusher (Dumbbell)
2 Sets
5 Reps
85%
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
1 Reps
50%
65%
80%
80%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
75%
80%
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Wrist Curls
2 Sets
20 Reps
60%
Day 3
1
Jump Rope
1 Set
10 mins
100%
2
Abs Crunch (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
50%
85%
3
Plank
1 Set
1 mins
100%
4
Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
65%
85%
Day 5
1
Leg Press
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
50%
75%
85%
90%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
5 Reps
65%
85%
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
5 Reps
65%
85%
4
Hammer Curl
1 Set
2 Sets
10 Reps
5 Reps
65%
85%
5
Skull Crusher (Dumbbell)
2 Sets
5 Reps
85%