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FC 8 Week Powerlifting Hypertrophy Block
by Feño
6 athletes joined
Program Description
2 month powerlifting program block to follow up with more hypertrophy, a strength or peaking block if desired. Based on the CB 16 week program. NOTE: When asked for 1RM on variations, input the same as the competition lift (for touch and go bench put your pause competition bench 1RM and for SDL put your regular Deadlift 1RM form example) as calculations are based on that. Do not input or calculate actual max effort lifts for variations.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Apr 24, 2024 12:23
Last Edited
Jun 01, 2024 04:05
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
4 Sets
7 Reps
67%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Pin Squat
3 Sets
6 Reps
65%
2
Pin Press Bench (Barbell)
3 Sets
6 Reps
@8
3
Bent Over Row (Dumbbell)
5 Sets
10 Reps
@8
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
63%
2
Bench Press (Barbell)
4 Sets
10 Reps
63%
3
Stiff Leg Deadlift
3 Sets
8 Reps
40%
4
Pull-Up (Weighted)
4 Sets
10 Reps
@8-9
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
Front Squat (Paused)
3 Sets
5 Reps
@8
4
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
@8
Day 1
1
Squat (Low Bar)
4 Sets
6 Reps
70%
2
Bench Press (Paused)
4 Sets
6 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Pin Squat
3 Sets
5 Reps
70%
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
@8
3
Bent Over Row (Dumbbell)
5 Sets
10 Reps
@8
Day 4
1
Deadlift (Paused)
3 Sets
5 Reps
65%
2
Bench Press (Barbell)
4 Sets
10 Reps
65%
3
Stiff Leg Deadlift
3 Sets
8 Reps
43%
4
Pull-Up (Weighted)
4 Sets
10 Reps
@8-9
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Bench Press (Paused)
3 Sets
6 Reps
60%
3
Front Squat (Paused)
3 Sets
6 Reps
@8
4
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
@8
Day 1
1
Squat (Low Bar)
4 Sets
6 Reps
73%
2
Bench Press (Paused)
4 Sets
6 Reps
73%
3
Incline Bench Press (Dumbbell)
3 Sets
7 Reps
@8.5
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
5
Romanian Deadlift (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Pin Squat
3 Sets
6 Reps
68%
2
Pin Press Bench (Barbell)
3 Sets
4 Reps
@8
3
Bent Over Row (Dumbbell)
5 Sets
8 Reps
@8.5
Day 4
1
Deadlift (Paused)
3 Sets
6 Reps
68%
2
Bench Press (Barbell)
4 Sets
10 Reps
68%
3
Stiff Leg Deadlift
3 Sets
6 Reps
45%
4
Pull-Up (Weighted)
4 Sets
8 Reps
@8-9
5
Tricep Pushdown (Cable)
4 Sets
8 Reps
@9
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
73%
2
Bench Press (Paused)
3 Sets
4 Reps
65%
3
Front Squat (Paused)
3 Sets
4 Reps
@8.5
4
Seated Wide-Grip Row (Cable)
5 Sets
8 Reps
@8.5
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
75%
2
Bench Press (Paused)
4 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
7 Reps
@8.5
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
5
Romanian Deadlift (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Pin Squat
3 Sets
5 Reps
73%
2
Pin Press Bench (Barbell)
3 Sets
6 Reps
@8
3
Bent Over Row (Dumbbell)
5 Sets
8 Reps
@9
Day 4
1
Deadlift (Paused)
3 Sets
5 Reps
73%
2
Bench Press (Barbell)
4 Sets
8 Reps
70%
3
Stiff Leg Deadlift
3 Sets
6 Reps
48%
4
Pull-Up (Weighted)
4 Sets
8 Reps
@8-9
5
Tricep Pushdown (Cable)
4 Sets
8 Reps
@9
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Paused)
3 Sets
3 Reps
70%
3
Front Squat (Paused)
3 Sets
5 Reps
@8
4
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@9
Day 1
1
Squat (Low Bar)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bench Press (Paused)
4 Sets
2 Sets
3 Reps
5 Reps
80%
68%
3
Stiff Leg Deadlift
4 Sets
9 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Bench Press (Paused)
3 Sets
4 Reps
@8
3
Squat (Low Bar)
2 Sets
5 Reps
65%
4
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@8
Day 3
1
Squat (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Paused)
6 Sets
5 Reps
70%
3
Larsen Press (Barbell)
4 Sets
5 Reps
@8
4
Deadlift (Barbell)
2 Sets
5 Reps
65%
5
Pull-Up (Weighted)
4 Sets
10 Reps
@8
Day 4
1
Deadlift (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Bent Over Row (Dumbbell)
6 Sets
10 Reps
@8
Day 1
1
Squat (Low Bar)
4 Sets
2 Sets
3 Reps
5 Reps
82%
70%
2
Bench Press (Paused)
5 Sets
3 Sets
3 Reps
5 Reps
82%
70%
3
Stiff Leg Deadlift
4 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
2 Sets
3 Reps
5 Reps
82%
70%
2
Bench Press (Paused)
4 Sets
3 Reps
@8
3
Squat (Low Bar)
3 Sets
5 Reps
68%
4
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@8
Day 3
1
Squat (Paused)
5 Sets
3 Reps
@8
2
Bench Press (Paused)
6 Sets
4 Reps
73%
3
Larsen Press (Barbell)
3 Sets
4 Reps
@8
4
Deadlift (Barbell)
3 Sets
5 Reps
68%
5
Pull-Up (Weighted)
4 Sets
10 Reps
@8
Day 4
1
Deadlift (Paused)
5 Sets
3 Reps
@8
2
Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Incline Bench Press (Dumbbell)
4 Sets
7 Reps
@8
4
Bent Over Row (Dumbbell)
6 Sets
10 Reps
@8
Day 4
1
Deadlift (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Bent Over Row (Dumbbell)
6 Sets
10 Reps
@8
Day 1
1
Squat (Low Bar)
5 Sets
2 Sets
2 Reps
4 Reps
86%
72%
2
Bench Press (Paused)
5 Sets
2 Sets
2 Reps
4 Reps
86%
72%
3
Stiff Leg Deadlift
4 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
2 Sets
2 Reps
4 Reps
86%
72%
2
Bench Press (Paused)
3 Sets
3 Reps
@8
3
Squat (Low Bar)
2 Sets
5 Reps
71%
4
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@8
Day 3
1
Squat (Paused)
4 Sets
5 Reps
@9
2
Bench Press (Paused)
6 Sets
3 Reps
75%
3
Larsen Press (Barbell)
4 Sets
3 Reps
@8
4
Deadlift (Barbell)
2 Sets
5 Reps
71%
5
Pull-Up (Weighted)
4 Sets
8 Reps
@9
Day 1
1
Squat (Low Bar)
3 Sets
1 Set
3 Sets
3 Reps
5 Reps
4 Reps
85%
85%
75%
2
Bench Press (Paused)
4 Sets
1 Set
3 Sets
3 Reps
5 Reps
4 Reps
85%
85%
75%
3
Stiff Leg Deadlift
4 Sets
7 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
3 Sets
3 Reps
4 Reps
85%
75%
2
Bench Press (Paused)
4 Sets
4 Reps
@8
3
Squat (Low Bar)
2 Sets
4 Reps
74%
4
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@9
Day 3
1
Squat (Paused)
4 Sets
2 Reps
@9
2
Bench Press (Paused)
6 Sets
5 Reps
68%
3
Larsen Press (Barbell)
4 Sets
4 Reps
@8
4
Deadlift (Barbell)
2 Sets
4 Reps
74%
5
Pull-Up (Weighted)
4 Sets
8 Reps
@9
Day 4
1
Deadlift (Paused)
4 Sets
2 Reps
@9
2
Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
6 Sets
8 Reps
@9