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Power Hypertrophy 4X

by Saif

Program Description

Build Maximum Strength – Focuses on heavy compound lifts to develop raw power. Optimize Muscle Hypertrophy – Uses scientifically backed set and rep schemes for size gains. Train Smart, Not Excessively – Keeps volume low but intensity high for maximum efficiency. Enhance Recovery & Performance – Trains each muscle twice per week while avoiding overtraining. Deliver Results in Just 4 Days – Perfect for those seeking elite-level gains without excessive gym time.

Program Overview

  • Level
    Beginner, Advanced, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 02, 2025 12:46
  • Last Edited
    Jun 18, 2025 10:30

Summary

Unleash your strength and muscle growth with the Power Hypertrophy 4X program! Over the course of 8 weeks, you’ll engage in a balanced 4-day split that focuses on both power and hypertrophy, targeting major muscle groups with precision. Each workout is designed to challenge your limits, featuring compound lifts and isolation exercises that promote optimal muscle engagement. Whether you’re looking to build size, increase strength, or enhance your overall physique, this program will guide you every step of the way. Get ready to transform your training and achieve your fitness goals!
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Chest Fly (Machine)
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
4-9 reps
RPE 8.5
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
4-9 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Chest Fly (Machine)
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
4-9 reps
RPE 8.5
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
4-9 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Chest Fly (Machine)
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
4-9 reps
RPE 8.5
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
4-9 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Chest Fly (Machine)
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
4-9 reps
RPE 8.5
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
4-9 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Chest Fly (Machine)
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
4-9 reps
RPE 8.5
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
4-9 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Chest Fly (Machine)
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
4-9 reps
RPE 8.5
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
4-9 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Chest Fly (Machine)
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
4-9 reps
RPE 8.5
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
4-9 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
4-9 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Chest Fly (Machine)
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
4-9 reps
RPE 8.5
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
4-9 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
4-9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-9 reps
RPE 8.5
2
Lying Leg Curl
2
4-9 reps
RPE 8.5
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-9 reps
RPE 8.5
2
Lying Leg Curl
2
4-9 reps
RPE 8.5
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-9 reps
RPE 8.5
2
Lying Leg Curl
2
4-9 reps
RPE 8.5
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-9 reps
RPE 8.5
2
Lying Leg Curl
2
4-9 reps
RPE 8.5
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-9 reps
RPE 8.5
2
Lying Leg Curl
2
4-9 reps
RPE 8.5
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-9 reps
RPE 8.5
2
Lying Leg Curl
2
4-9 reps
RPE 8.5
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-9 reps
RPE 8.5
2
Lying Leg Curl
2
4-9 reps
RPE 8.5
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-9 reps
RPE 8.5
2
Lying Leg Curl
2
4-9 reps
RPE 8.5
3
Leg Extension
2
10-12 reps
RPE 8.5
4
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 8.5
5
Cable Crunch
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
4-9 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
6-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4-9 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
2
4-9 reps
RPE 8.5
5
Rear Delt Fly (Cable)
1
6-9 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
4-9 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
4-9 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
6-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4-9 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
2
4-9 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
4-9 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
4-9 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
6-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4-9 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
2
4-9 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
4-9 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
4-9 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
6-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4-9 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
2
4-9 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
4-9 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
4-9 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
6-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4-9 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
2
4-9 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
4-9 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
4-9 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
6-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4-9 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
2
4-9 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
4-9 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
4-9 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
6-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4-9 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
2
4-9 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
4-9 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
4-9 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
6-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
4-9 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
2
4-9 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
2
4-9 reps
RPE 8.5
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
4-9 reps
RPE 8.5
2
Lunge (Dumbbell)
2
4-9 reps
RPE 8.5
3
Lying Leg Curl
2
6-10 reps
RPE 8.5
4
Seated Calf Raise
2
10-15 reps
RPE 8.5
5
Plank (Weighted)
2
1 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
4-9 reps
RPE 8.5
2
Lunge (Dumbbell)
2
4-9 reps
RPE 8.5
3
Lying Leg Curl
2
6-10 reps
RPE 8.5
4
Seated Calf Raise
2
10-15 reps
RPE 8.5
5
Plank (Weighted)
2
1 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
4-9 reps
RPE 8.5
2
Lunge (Dumbbell)
2
4-9 reps
RPE 8.5
3
Lying Leg Curl
2
6-10 reps
RPE 8.5
4
Seated Calf Raise
2
10-15 reps
RPE 8.5
5
Plank (Weighted)
2
1 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
4-9 reps
RPE 8.5
2
Lunge (Dumbbell)
2
4-9 reps
RPE 8.5
3
Lying Leg Curl
2
6-10 reps
RPE 8.5
4
Seated Calf Raise
2
10-15 reps
RPE 8.5
5
Plank (Weighted)
2
1 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
4-9 reps
RPE 8.5
2
Lunge (Dumbbell)
2
4-9 reps
RPE 8.5
3
Lying Leg Curl
2
6-10 reps
RPE 8.5
4
Seated Calf Raise
2
10-15 reps
RPE 8.5
5
Plank (Weighted)
2
1 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
4-9 reps
RPE 8.5
2
Lunge (Dumbbell)
2
4-9 reps
RPE 8.5
3
Lying Leg Curl
2
6-10 reps
RPE 8.5
4
Seated Calf Raise
2
10-15 reps
RPE 8.5
5
Plank (Weighted)
2
1 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
4-9 reps
RPE 8.5
2
Lunge (Dumbbell)
2
4-9 reps
RPE 8.5
3
Lying Leg Curl
2
6-10 reps
RPE 8.5
4
Seated Calf Raise
2
10-15 reps
RPE 8.5
5
Plank (Weighted)
2
1 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
4-9 reps
RPE 8.5
2
Lunge (Dumbbell)
2
4-9 reps
RPE 8.5
3
Lying Leg Curl
2
6-10 reps
RPE 8.5
4
Seated Calf Raise
2
10-15 reps
RPE 8.5
5
Plank (Weighted)
2
1 mins
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
4-9 Reps
@8.5
2
Lying Leg Curl
2 Sets
4-9 Reps
@8.5
3
Leg Extension
2 Sets
10-12 Reps
@8.5
4
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@8.5
5
Cable Crunch
2 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8.5
2
Chest Fly (Machine)
2 Sets
10-12 Reps
@8.5
3
T-Bar Row
2 Sets
4-9 Reps
@8.5
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@8.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
4-9 Reps
@8.5
6
Bicep Curl (Dumbbell)
2 Sets
4-9 Reps
@8.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
4-9 Reps
@8.5
2
Lunge (Dumbbell)
2 Sets
4-9 Reps
@8.5
3
Lying Leg Curl
2 Sets
6-10 Reps
@8.5
4
Seated Calf Raise
2 Sets
10-15 Reps
@8.5
5
Plank (Weighted)
2 Sets
1 mins
@8.5
Day 3
1
Single Arm Iso Row
3 Sets
4-9 Reps
@8.5
2
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
4-9 Reps
@8.5
4
Shoulder Press (Plate Loaded)
2 Sets
4-9 Reps
@8.5
5
Rear Delt Fly (Cable)
1 Set
6-9 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
4-9 Reps
@8.5
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@8.5