logo
BoostcampPNG

Hiryur Training split

by Kaylan
1 athletes joined

Program Description

**Hiryur Training Split** is a comprehensive 10-week program designed for serious lifters looking to maximize their strength and muscle gains. With 40 training sessions spread across the weeks, this split focuses on compound and isolation exercises targeting all major muscle groups. Each workout is meticulously crafted to ensure progressive overload, combining machines and free weights to enhance your performance. Get ready to push your limits and achieve your fitness goals with this structured and effective training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 16, 2026 04:42
  • Last Edited
    Mar 30, 2026 09:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Abs
10.3%
Lats
10.3%
Biceps
9%
Upper Back
9%
Front Delts
8%
Quadriceps
7.7%
Chest
6.6%
Glutes
6.4%
Hamstrings
6.4%
Forearms
5.2%
Lower Back
3.9%
Middle Delts
2.7%
Calves
2.6%
Adductors
1.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
-
2
T-Bar Row
1
-
3
Pull-Up (Weighted)
1
-
4
Incline Bench Press (Dumbbell)
1
-
5
Seated Row (Cable)
1
-
6
Muscle Up
1
-
7
Hyperextension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
-
2
Squat (Barbell)
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Leg Extension
1
-
5
Calf Raise (Machine)
1
-
6
Bicep Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Tricep Extension (Cable)
1
-
9
Wrist Curls
1
-
10
Leg Raise (Captain's Chair)
1
-
11
Cable Crunch
1
-
12
Dragon Flag
1
-
Week 1
1 / 10 Weeks
Day 2
1
Shoulder Press (Machine)
1 Set
-
2
Squat (Barbell)
1 Set
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Leg Extension
1 Set
-
5
Calf Raise (Machine)
1 Set
-
6
Bicep Curl (Dumbbell)
1 Set
-
7
Hammer Curl (Dumbbell)
1 Set
-
8
Tricep Extension (Cable)
1 Set
-
9
Wrist Curls
1 Set
-
10
Leg Raise (Captain's Chair)
1 Set
-
11
Cable Crunch
1 Set
-
12
Dragon Flag
1 Set
-
Day 1
1
Bench Press (Dumbbell)
1 Set
-
2
T-Bar Row
1 Set
-
3
Pull-Up (Weighted)
1 Set
-
4
Incline Bench Press (Dumbbell)
1 Set
-
5
Seated Row (Cable)
1 Set
-
6
Muscle Up
1 Set
-
7
Hyperextension
1 Set
-
Day 3
1
Bench Press (Dumbbell)
1 Set
-
2
T-Bar Row
1 Set
-
3
Pull-Up (Weighted)
1 Set
-
4
Incline Bench Press (Dumbbell)
1 Set
-
5
Seated Row (Cable)
1 Set
-
6
Muscle Up
1 Set
-
7
Hyperextension
1 Set
-
Day 4
1
Shoulder Press (Machine)
1 Set
-
2
Squat (Barbell)
1 Set
-
3
Romanian Deadlift (Barbell)
1 Set
-
4
Leg Extension
1 Set
-
5
Calf Raise (Machine)
1 Set
-
6
Bicep Curl (Dumbbell)
1 Set
-
7
Hammer Curl (Dumbbell)
1 Set
-
8
Tricep Extension (Cable)
1 Set
-
9
Wrist Curls
1 Set
-
10
Leg Raise (Captain's Chair)
1 Set
-
11
Cable Crunch
1 Set
-
12
Dragon Flag
1 Set
-