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Hypertrophy Hustle: Push/Pull split v2

by Kikito L.
1 athletes joined

Program Description

Intermediate program to get HUGE with upper body emphasis.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 29, 2025 02:40
  • Last Edited
    Sep 30, 2025 12:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
11.6%
Biceps
10.6%
Middle Delts
10.6%
Chest
9.8%
Hamstrings
9.6%
Upper Back
7.5%
Lats
5.9%
Quadriceps
5.5%
Rear Delts
4.1%
Calves
3.9%
Glutes
2.9%
Lower Back
2.4%
Forearms
1.6%
Abs
1.2%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Shoulder Press (Machine)
2
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Lateral Raise (Cable)
3
8-15 reps
-
5
Tricep Kickback
3
8-15 reps
-
6
Lever Squat
3
4-8 reps
-
7
Leg Extension
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
4-8 reps
-
2
Single Arm Row (Machine)
3
5-10 reps
-
3
Leg Curl
3
8-15 reps
-
4
Bicep Curl (EZ Bar)
3
5-10 reps
-
5
Calf Raise (Leg Press)
4
6-12 reps
-
6
Incline Curl (Dumbbell)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Machine)
3
5-10 reps
-
3
Pec Deck (Machine)
2
5-10 reps
-
4
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
2
8-15 reps
-
7
Leg Press (45 Degrees)
3
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Lat Pulldown (Single Arm)
3
5-10 reps
-
4
Lying Leg Curl
2
6-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-12 reps
-
6
Single Arm Rear Delt Fly (Cable)
3
8-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
4-8 Reps
-
2
Shoulder Press (Machine)
2 Sets
5-10 Reps
-
3
Pec Deck (Machine)
2 Sets
5-10 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
5
Tricep Kickback
3 Sets
8-15 Reps
-
6
Lever Squat
3 Sets
4-8 Reps
-
7
Leg Extension
2 Sets
6-12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
4-8 Reps
-
2
Single Arm Row (Machine)
3 Sets
5-10 Reps
-
3
Leg Curl
3 Sets
8-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
5
Calf Raise (Leg Press)
4 Sets
6-12 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Lateral Raise (Machine)
3 Sets
5-10 Reps
-
3
Pec Deck (Machine)
2 Sets
5-10 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
-
5
Upright Row (Cable)
2 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
7
Leg Press (45 Degrees)
3 Sets
4-8 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
4-8 Reps
-
2
Chest Supported T-Bar Row
3 Sets
4-8 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
5-10 Reps
-
4
Lying Leg Curl
2 Sets
6-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Single Arm Rear Delt Fly (Cable)
3 Sets
8-15 Reps
-