Hawk creek power
Powerlifting program with a hypertrophy block in the beginning for work capacity
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 8 reps | @6 |
| 2 | Leg Press | 3 | 8 reps | @6 |
| 3 | Leg Extension | 3 | 10 reps | @6 |
| 4 | Ab exercise | 3 | 8 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 8 reps | @6 |
| 2 | Bent Over Row (Barbell) | 3 | 10 reps | @6 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @6 |
| 4 | Chest Supported Row (Machine) | 3 | 10 reps | @6 |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps | @6 |
| 6 | Face Pull | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Snatch Deadlift | 3 | 8 reps | @6 |
| 2 | Hip Thrust (Machine) | 3 | 10 reps | @6 |
| 3 | Hamstring Curl | 3 | 10 reps | @6 |
| 4 | Standing Calf Raise | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8 reps | @6 |
| 2 | Lat Pulldown | 3 | 10 reps | @6 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @6 |
| 4 | One Arm Bent Over Row | 3 | 10 reps | @6 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10 reps | @6 |
| 6 | Bicep Curl (Dumbbell) | 3 | 10 reps | @6 |
| 7 | Rear Delt Fly (Dumbbell) | 3 | 10 reps | @6 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hawk creek power is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hawk creek power is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hawk creek power is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
