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Alan HIT power-building block 1

by Braden G.
1 athletes joined

Program Description

Gain muscle and strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 07, 2024 12:16
  • Last Edited
    Jun 18, 2025 09:02

Summary

Unlock your strength potential with the Alan HIT Power-Building Block 1 program! Over the course of 4 weeks, you'll engage in a focused 4-day split designed to build power and muscle mass through compound lifts and targeted accessory work. Each session combines high-intensity exercises like barbell deadlifts and machine presses, ensuring you challenge your limits while mastering proper form. Perfect for lifters ready to elevate their training, this program is your roadmap to achieving serious gains in strength and physique. Get ready to push your boundaries!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.5%
Quadriceps
9.6%
Triceps
9.1%
Glutes
8%
Upper Back
8%
Front Delts
7.3%
Middle Delts
7%
Chest
7%
Biceps
6.6%
Abs
6.5%
Lats
5.4%
Calves
4.1%
Lower Back
4.1%
Rear Delts
3.9%
Adductors
1.5%
Forearms
0.8%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
1
5 reps
5 reps
RPE 6
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Neutral Grip Pull Down
2
4-6 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
9
Reverse Pec Deck
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 9
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Neutral Grip Pull Down
2
4-6 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
9
Reverse Pec Deck
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8-10 reps
RPE 9
3
Neutral Grip Pull Down
2
4-6 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
9
Reverse Pec Deck
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Bench Press (Close Grip)
2
8-10 reps
RPE 6
3
Neutral Grip Pull Down
2
4-6 reps
RPE 6
4
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 7
5
T-Bar Row
2
4-6 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 7
7
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 7
8
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 7
9
Reverse Pec Deck
1
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 8
2
Good Morning
2
6-8 reps
RPE 9
3
Leg Press
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
4-6 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6
2
Good Morning
2
6-8 reps
RPE 9
3
Leg Press
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
4-6 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 10
2
Good Morning
2
6-8 reps
RPE 9
3
Leg Press
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
4-6 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Good Morning
2
6-8 reps
RPE 6
3
Leg Press
2
6-8 reps
RPE 7
4
Lying Leg Curl
2
4-6 reps
RPE 7
5
Seated Calf Raise
2
6-8 reps
RPE 7
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
2
Shoulder Press (Machine)
2
4-6 reps
RPE 10
3
Seated Row (Cable)
2
4-6 reps
RPE 10
4
Bench Press (Dumbbell)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
8
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
2
Shoulder Press (Machine)
2
4-6 reps
RPE 10
3
Seated Row (Cable)
2
4-6 reps
RPE 10
4
Bench Press (Dumbbell)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
8
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
2
Shoulder Press (Machine)
2
4-6 reps
RPE 10
3
Seated Row (Cable)
2
4-6 reps
RPE 10
4
Bench Press (Dumbbell)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
8
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-6 reps
RPE 7
2
Shoulder Press (Machine)
2
4-6 reps
RPE 7
3
Seated Row (Cable)
2
4-6 reps
RPE 7
4
Bench Press (Dumbbell)
2
AMRAP
RPE 7
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 7
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 7
7
Tricep Pushdown (Cable)
2
4-6 reps
RPE 7
8
Reverse Pec Deck
2
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Paused)
2
6-8 reps
RPE 8.5
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
RPE 7
RPE 9
2
Squat (Paused)
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 10
2
Squat (Paused)
2
6-8 reps
RPE 9.5
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
RPE 6
2
Squat (Paused)
2
6-8 reps
RPE 6
3
Stiff Leg Deadlift
2
4-8 reps
RPE 6
4
Leg Extension
2
6-8 reps
RPE 7
5
Standing Calf Raise
2
6-8 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 7
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@6
@8
2
Good Morning
2 Sets
6-8 Reps
@9
3
Leg Press
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
4-6 Reps
@10
5
Seated Calf Raise
2 Sets
6-8 Reps
@10
6
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@10
2
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
AMRAP
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
8
Reverse Pec Deck
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@8
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
@7
3
Neutral Grip Pull Down
2 Sets
4-6 Reps
@9
4
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
@10
5
T-Bar Row
2 Sets
4-6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
9
Reverse Pec Deck
1 Set
6-8 Reps
@10
Day 4
1
Squat (Low Bar)
1 Set
1 Set
5 Reps
5 Reps
@6
@8
2
Squat (Paused)
2 Sets
6-8 Reps
@8.5
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10