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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

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
14.2%
Quadriceps
13.6%
Hamstrings
13.2%
Glutes
12.7%
Triceps
9.8%
Lower Back
6.9%
Front Delts
6.5%
Lats
4.9%
Abs
4.5%
Upper Back
4.4%
Rear Delts
3.3%
Middle Delts
2.7%
Adductors
1.5%
Biceps
1.1%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 7
2
Good Morning
4
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Good Morning
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 9
2
Good Morning
4
8 reps
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 10
2
Good Morning
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
RPE 7
2
Good Morning
4
4 reps
RPE 7
3
Leg Press (45 Degrees)
4
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dip (Weighted)
3
6 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
6 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Dip (Weighted)
3
6 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Dip (Weighted)
3
3 reps
RPE 7
3
Lat Pulldown
3
4 reps
RPE 7
4
Pec Fly (Dumbbell)
3
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
High Bar Squat (Barbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
High Bar Squat (Barbell)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
High Bar Squat (Barbell)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 7
3
High Bar Squat (Barbell)
4
3 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 7
4
JM Press
3
8 reps
RPE 7
5
Shoulder External Rotations
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
JM Press
3
8 reps
RPE 8
5
Shoulder External Rotations
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
JM Press
3
8 reps
RPE 9
5
Shoulder External Rotations
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 10
3
Barbell Row
3
8 reps
RPE 10
4
JM Press
3
8 reps
RPE 10
5
Shoulder External Rotations
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Close Grip)
3
4 reps
RPE 7
3
Barbell Row
3
4 reps
RPE 7
4
JM Press
3
4 reps
RPE 7
5
Shoulder External Rotations
3
4-6 reps
RPE 7
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