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RP-Inspired PL Hypertrophy

by Hy N.
5.0
(1 rating)

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
    Aug 07, 2024 04:57
  • Last Edited
    Sep 06, 2024 06:01
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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
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