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JL Powerlifting Hypertrophy
by Joshua Lamke
2 athletes joined
Program Description
Hypertrophy program for powerlifting. Aims to increase muscle size to prepare for strength block.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jul 07, 2024 02:30
Last Edited
Jul 13, 2024 02:36
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Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@7
2
Good Morning
4 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Dip (Weighted)
3 Sets
6 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 3
No exercises added to this day
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
4 Sets
6 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
Barbell Row
3 Sets
8 Reps
@7
4
JM Press
3 Sets
8 Reps
@7
5
Shoulder External Rotations
3 Sets
8-12 Reps
@7
Day 1
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
2
Good Morning
4 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Dip (Weighted)
3 Sets
6 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 3
No exercises added to this day
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
High Bar Squat (Barbell)
4 Sets
6 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Barbell Row
3 Sets
8 Reps
@8
4
JM Press
3 Sets
8 Reps
@8
5
Shoulder External Rotations
3 Sets
8-12 Reps
@8
Day 1
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@9
2
Good Morning
4 Sets
8 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Dip (Weighted)
3 Sets
6 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 3
No exercises added to this day
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
High Bar Squat (Barbell)
4 Sets
6 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8 Reps
@9
3
Barbell Row
3 Sets
8 Reps
@9
4
JM Press
3 Sets
8 Reps
@9
5
Shoulder External Rotations
3 Sets
8-12 Reps
@9
Day 1
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@10
2
Good Morning
4 Sets
8 Reps
@10
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@10
Day 3
No exercises added to this day
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@10
2
Dip (Weighted)
3 Sets
6 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
3
High Bar Squat (Barbell)
4 Sets
6 Reps
@10
Day 5
1
Bench Press (Barbell)
3 Sets
6 Reps
@10
2
Bench Press (Close Grip)
3 Sets
8 Reps
@10
3
Barbell Row
3 Sets
8 Reps
@10
4
JM Press
3 Sets
8 Reps
@10
5
Shoulder External Rotations
3 Sets
8-12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
4 Sets
4 Reps
@7
2
Good Morning
4 Sets
4 Reps
@7
3
Leg Press (45 Degrees)
4 Sets
4 Reps
@7
Day 3
No exercises added to this day
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
@7
2
Dip (Weighted)
3 Sets
3 Reps
@7
3
Lat Pulldown
3 Sets
4 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
5 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
5 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@7
3
High Bar Squat (Barbell)
4 Sets
3 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
3 Reps
@7
2
Bench Press (Close Grip)
3 Sets
4 Reps
@7
3
Barbell Row
3 Sets
4 Reps
@7
4
JM Press
3 Sets
4 Reps
@7
5
Shoulder External Rotations
3 Sets
4-6 Reps
@7