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RP-Inspired PL Hypertrophy

by Ваня Аникаев

Program Description

Hypertrophy for meet

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 09, 2025 03:49
  • Last Edited
    Jul 23, 2025 09:53

Summary

Unlock your strength potential with the RP-Inspired PL Hypertrophy program, a focused 5-week journey designed for serious lifters. Training four days a week, you'll engage in heavy compound lifts like squats and deadlifts, complemented by accessory movements to enhance muscle growth and overall performance. This program blends powerlifting principles with hypertrophy techniques, ensuring you build both strength and size effectively. Gear up for a transformative experience in the gym with a full range of equipment at your disposal!
Muscle Engagement
Front
Back
MuscleSet
Chest
15.7%
Glutes
14.1%
Abs
10.9%
Lower Back
9.8%
Quadriceps
9.5%
Triceps
9.5%
Hamstrings
8.2%
Upper Back
6.8%
Front Delts
6.7%
Lats
2.7%
Rear Delts
2.7%
Adductors
2%
Biceps
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 7
2
Good Morning
3
5-10 reps
RPE 7
3
Back Extension (Weighted)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 8
2
Good Morning
3
5-10 reps
RPE 8
3
Back Extension (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 9
2
Good Morning
3
5-10 reps
RPE 9
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-10 reps
RPE 10
2
Good Morning
3
5-10 reps
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
RPE 7
2
Good Morning
3
3-5 reps
RPE 7
3
Back Extension (Weighted)
2
4-6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-10 reps
RPE 7
2
Dip (Weighted)
3
5-10 reps
RPE 7
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
5
Plank (Weighted)
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-10 reps
RPE 8
2
Dip (Weighted)
3
5-10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Plank (Weighted)
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-10 reps
RPE 9
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-10 reps
RPE 10
2
Dip (Weighted)
3
5-10 reps
RPE 10
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Plank (Weighted)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 7
2
Dip (Weighted)
3
3-5 reps
RPE 7
3
Chest Fly (Dumbbell)
3
4-6 reps
RPE 7
4
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
5
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5-10 reps
RPE 7
2
Sumo Stiff Leg Deadlift
3
5-10 reps
RPE 7
3
Plank (Weighted)
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5-10 reps
RPE 8
2
Sumo Stiff Leg Deadlift
3
5-10 reps
RPE 8
3
Plank (Weighted)
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5-10 reps
RPE 9
2
Sumo Stiff Leg Deadlift
3
5-10 reps
RPE 9
3
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Stiff Leg Deadlift
3
5-10 reps
RPE 10
2
Deadlift (Paused)
3
5-10 reps
RPE 10
3
Plank (Weighted)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3-5 reps
RPE 7
2
Plank (Weighted)
3
1 mins
RPE 7
3
Sumo Stiff Leg Deadlift
3
3-5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
RPE 7
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 7
3
Squat (Paused)
3
5-10 reps
RPE 7
4
Face Pull
3
8-12 reps
RPE 7
5
Back Extension (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
5-10 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Incline Bench Press (Barbell)
3
5-10 reps
RPE 8
5
Back Extension (Weighted)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
5-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Face Pull
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-10 reps
RPE 10
2
Squat (Paused)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Face Pull
3
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3-5 reps
RPE 7
2
Squat (Paused)
3
3-5 reps
RPE 7
3
Face Pull
3
4-6 reps
RPE 7
4
Bench Press (Paused)
3
3-5 reps
RPE 7
5
Back Extension (Weighted)
3
4-6 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5-10 Reps
@7
2
Good Morning
3 Sets
5-10 Reps
@7
3
Back Extension (Weighted)
2 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Paused)
3 Sets
5-10 Reps
@7
2
Dip (Weighted)
3 Sets
5-10 Reps
@7
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
5
Plank (Weighted)
3 Sets
1 mins
@7
Day 3
1
Deadlift (Paused)
3 Sets
5-10 Reps
@7
2
Sumo Stiff Leg Deadlift
3 Sets
5-10 Reps
@7
3
Plank (Weighted)
3 Sets
1 mins
@7
Day 4
1
Bench Press (Close Grip)
3 Sets
5-10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@7
3
Squat (Paused)
3 Sets
5-10 Reps
@7
4
Face Pull
3 Sets
8-12 Reps
@7
5
Back Extension (Weighted)
3 Sets
8-12 Reps
@7