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Phase 1

by Shahrukh S.

Program Description

Hypertrophy block

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 04, 2026 01:38
  • Last Edited
    Jan 11, 2026 05:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
11.6%
Front Delts
10.5%
Lats
9.3%
Hamstrings
8.1%
Biceps
7%
Middle Delts
7%
Abs
7%
Quadriceps
7%
Glutes
7%
Chest
4.7%
Rear Delts
2.3%
Lower Back
2.3%
Calves
2.3%
Forearms
1.2%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Dip (Weighted)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
70%
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Hamstring Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
70%
2
Viking Press
3
8-12 reps
RPE 8
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
70%
2
Viking Press
3
8-12 reps
RPE 8
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
70%
2
Viking Press
3
8-12 reps
RPE 8
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
70%
2
Viking Press
3
8-12 reps
RPE 8
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Single Leg Press
3
8-12 reps
RPE 8
3
Ab Wheel
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Leg Extension
3
8-12 reps
RPE 8
3
Calf Raise (Machine)
3
8-12 reps
RPE 8
4
Ab Wheel
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Leg Extension
3
8-12 reps
RPE 8
3
Calf Raise (Machine)
3
8-12 reps
RPE 8
4
Ab Wheel
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
70%
2
Single Leg Press
3
8-12 reps
RPE 8
3
Ab Wheel
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
3
8-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Dip (Weighted)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
Face Pull
3 Sets
8-12 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
70%
2
Viking Press
3 Sets
8-12 Reps
@8
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8-12 Reps
70%
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@8
4
Hamstring Curl
3 Sets
8-12 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
70%
2
Single Leg Press
3 Sets
8-12 Reps
@8
3
Ab Wheel
3 Sets
8-12 Reps
@8
4
Calf Raise (Machine)
3 Sets
8-12 Reps
@8