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Hypertrophy Hustle

by Kikito L.

Program Description

Upper lower push pull with upper body emphasis

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2025 12:52
  • Last Edited
    Jul 23, 2025 09:52

Summary

Unlock your muscle-building potential with the **Hypertrophy Hustle** program! Over the course of 9 weeks, you'll engage in a focused 4-day split that targets both upper and lower body muscle groups. Each session is designed to maximize hypertrophy through a combination of compound and isolation exercises, ensuring you build strength and size effectively. With detailed exercise instructions and video demonstrations, you'll confidently push your limits and transform your physique. Get ready to hustle for those gains!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-15 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
4-8 reps
-
4
Dumbbell Row
3
5-10 reps
-
5
Shoulder Press (Machine)
3
6-12 reps
-
6
Bayesian Curl
3
8-15 reps
-
7
Tricep Kickback
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
4-8 reps
-
2
Leg Curl
3
5-10 reps
-
3
Leg Press
3
5-10 reps
-
4
Hyperextension
2
6-12 reps
-
5
Leg Extension
2
6-12 reps
-
6
Decline Sit Up (Weighted)
3
6-12 reps
-
7
Leg Press Calf Raises
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Pec Deck (Machine)
2
6-12 reps
-
5
Lateral Raise (Cable)
3
8-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
4-8 reps
-
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
-
3
Chest Supported T-Bar Row
3
5-10 reps
-
4
Incline Curl (Dumbbell)
3
6-12 reps
-
5
Preacher Hammer Curl (Dumbbell)
3
6-12 reps
-
6
Reverse Pec Deck
3
10-20 reps
-
7
Knee Raise (Weighted)
3
6-12 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Platz Squat
3 Sets
4-8 Reps
-
2
Leg Curl
3 Sets
5-10 Reps
-
3
Leg Press
3 Sets
5-10 Reps
-
4
Hyperextension
2 Sets
6-12 Reps
-
5
Leg Extension
2 Sets
6-12 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
6-12 Reps
-
7
Leg Press Calf Raises
3 Sets
5-10 Reps
-
Day 1
1
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
4
Dumbbell Row
3 Sets
5-10 Reps
-
5
Shoulder Press (Machine)
3 Sets
6-12 Reps
-
6
Bayesian Curl
3 Sets
8-15 Reps
-
7
Tricep Kickback
3 Sets
8-15 Reps
-
Day 4
1
Rack Pull (Barbell)
3 Sets
4-8 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
5-10 Reps
-
3
Chest Supported T-Bar Row
3 Sets
5-10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
5
Preacher Hammer Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Reverse Pec Deck
3 Sets
10-20 Reps
-
7
Knee Raise (Weighted)
3 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
3
Chest Press (Machine)
2 Sets
5-10 Reps
-
4
Pec Deck (Machine)
2 Sets
6-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-