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Hypertrophy Hustle: Push/Pull split

by Kikito L.
6 athletes joined

Program Description

Intermediare program to get HUGE with upper body emphasis.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 30, 2025 01:07
  • Last Edited
    Jun 21, 2025 05:20

Summary

**Hypertrophy Hustle: Push/Pull Split** is a dynamic 12-week program designed to maximize muscle growth through a balanced 4-day training split. Each week, you'll alternate between push and pull workouts, focusing on compound and isolation exercises that target all major muscle groups. With a mix of barbell, dumbbell, and machine movements, this program is perfect for lifters looking to build strength and size in a structured way. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Bench Press (Close Grip)
3
4-8 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Lateral Raise (Cable)
4
8-15 reps
-
6
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Incline Curl (Dumbbell)
3
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
-
2
Lateral Raise (Dumbbell)
4
8-15 reps
-
3
Pec Deck (Machine)
3
6-12 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Leg Press
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Lying Leg Curl
3
6-12 reps
-
3
T-Bar Row
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Face Pull
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
3-6 Reps
-
2
Leg Extension
3 Sets
6-12 Reps
-
3
Bench Press (Close Grip)
3 Sets
4-8 Reps
-
4
Shoulder Press (Machine)
3 Sets
6-12 Reps
-
5
Lateral Raise (Cable)
4 Sets
8-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
-
3
Leg Curl
3 Sets
8-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
-
3
Pec Deck (Machine)
3 Sets
6-12 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
6
Leg Press
3 Sets
5-10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Lying Leg Curl
3 Sets
6-12 Reps
-
3
T-Bar Row
3 Sets
5-10 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Face Pull
3 Sets
10-20 Reps
-