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 17, 2025 05:47
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ON THE BOOSTCAMP APP FOR FREE
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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
-