Program Description
Intermediate program to get HUGE with upper body emphasis.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedSep 29, 2025 02:40
- Last EditedOct 04, 2025 01:13
Summary
Unlock your muscle-building potential with the Hypertrophy Hustle: Push/Pull split v2 program. Over the course of 9 weeks, you’ll engage in a dynamic 4-day split that alternates between pushing and pulling movements, targeting all major muscle groups for balanced growth. Each workout is designed to maximize hypertrophy with a mix of machine and free weight exercises, ensuring you build strength while sculpting your physique. Get ready to hustle hard and see real results!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11.5%
Biceps
11.1%
Triceps
10.9%
Front Delts
10.9%
Hamstrings
10.1%
Upper Back
8%
Chest
7.2%
Lats
6.2%
Quadriceps
5.8%
Rear Delts
4.3%
Glutes
4.3%
Calves
4.1%
Lower Back
2.5%
Forearms
1.6%
Abs
1.2%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Convergent)
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 (Convergent)
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 (Convergent)
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 (Convergent)
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 (Convergent)
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 (Convergent)
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 (Convergent)
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 (Convergent)
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 (Convergent)
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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)
2
8-15 reps
-
5
Upright Row (Cable)
2
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Single Leg Press
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 (Convergent)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 Kickback3 Sets
8-15 Reps
-
6
Lever Squat3 Sets
4-8 Reps
-
7
Leg Extension2 Sets
6-12 Reps
-
Day 2
1
Wide Grip Lat Pulldown3 Sets
4-8 Reps
-
2
Single Arm Row (Machine)3 Sets
5-10 Reps
-
3
Leg Curl3 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)1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
5
Upright Row (Cable)2 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
7
Single Leg Press3 Sets
4-8 Reps
-
Day 4
1
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
-
2
Chest Supported T-Bar Row3 Sets
4-8 Reps
-
3
Lat Pulldown (Single Arm)3 Sets
5-10 Reps
-
4
Lying Leg Curl2 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
-