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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
    Apr 02, 2025 07:56
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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