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HSP Periodization

by Jo L.
39 athletes joined
4.0
(1 rating)

Program Description

Periodization program for select exercises covering Hypertrophy (4 weeks), Strength (4 weeks), and Power (4 weeks).

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2023 05:59
  • Last Edited
    Jun 18, 2025 11:26

Summary

Unlock your strength potential with the HSP Periodization program, a meticulously crafted 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in a balanced mix of barbell and machine exercises targeting all major muscle groups, including the chest, back, and legs. Each workout is structured to progressively challenge your limits, ensuring you build muscle and strength effectively. Get ready to elevate your training and achieve the results you've been striving for!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7
3
Squat (Barbell)
4
10 reps
60%
4
Leg Press
3
10 reps
60%
5
Dip (Weighted)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7
3
Squat (Barbell)
3
10 reps
65%
4
Leg Press
3
10 reps
65%
5
Dip (Weighted)
1
2
10 reps
10 reps
-
RPE 7
6
Face Pull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Squat (Barbell)
4
8 reps
65%
4
Leg Press
3
8 reps
70%
5
Dip (Weighted)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Squat (Barbell)
4
8 reps
65%
4
Leg Press
3
8 reps
70%
5
Dip (Weighted)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Squat (Barbell)
4
8 reps
70%
4
Leg Press
4
8 reps
70%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
75%
4
Leg Press
3
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
75%
4
Leg Press
4
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Squat (Barbell)
5
8 reps
75%
4
Leg Press
5
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
RPE 9
3
Squat (Barbell)
5
5 reps
75%
4
Leg Press
5
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
RPE 9
3
Squat (Barbell)
5
5 reps
75%
4
Leg Press
5
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
5
5 reps
RPE 10
3
Squat (Barbell)
5
5 reps
80%
4
Leg Press
6
8 reps
75%
5
Dip (Weighted)
5
6 reps
RPE 8
6
Face Pull
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
5
5 reps
RPE 10
3
Squat (Barbell)
6
5 reps
80%
4
Leg Press
6
8 reps
75%
5
Dip (Weighted)
5
6 reps
RPE 8
6
Face Pull
5
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
60%
2
Wide Grip Pull-Up
3
10 reps
RPE 7
3
Lunge (Barbell)
3
12 reps
RPE 7
4
High Pull
3
12 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
65%
2
Wide Grip Pull-Up
3
10 reps
RPE 7
3
Lunge (Barbell)
3
12 reps
RPE 7
4
High Pull
3
12 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
Wide Grip Pull-Up
3
10 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
High Pull
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
Wide Grip Pull-Up
3
10 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
High Pull
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
70%
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Lunge (Barbell)
4
8 reps
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
75%
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Lunge (Barbell)
4
1
8 reps
6 reps
RPE 8.5
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
75%
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Lunge (Barbell)
4
1
8 reps
6 reps
RPE 8.5
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
75%
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Lunge (Barbell)
5
8 reps
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Wide Grip Pull-Up
5
8 reps
RPE 8
3
Lunge (Barbell)
6
5 reps
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Wide Grip Pull-Up
5
8 reps
RPE 8
3
Lunge (Barbell)
6
5 reps
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
80%
2
Wide Grip Pull-Up
5
8 reps
RPE 9
3
Lunge (Barbell)
6
5 reps
RPE 9.5
4
High Pull
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
80%
2
Wide Grip Pull-Up
5
8 reps
RPE 9
3
Lunge (Barbell)
6
5 reps
RPE 9.5
4
High Pull
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
60%
2
Deadlift (Barbell)
3
10 reps
60%
3
Hack Squat
4
10 reps
60%
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Knee Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
65%
2
Deadlift (Barbell)
3
10 reps
65%
3
Hack Squat
4
10 reps
65%
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Deadlift (Barbell)
3
10 reps
70%
3
Hack Squat
4
10 reps
65%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Deadlift (Barbell)
3
10 reps
70%
3
Hack Squat
4
10 reps
65%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
4
8 reps
70%
3
Hack Squat
5
8 reps
65%
4
Shrug (Barbell)
4
10 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 8
6
V-Up
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Hack Squat
4
8 reps
70%
4
Shrug (Barbell)
4
10 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 8
6
V-Up
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Hack Squat
4
8 reps
70%
4
Shrug (Barbell)
4
10 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 8
6
V-Up
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
75%
2
Deadlift (Barbell)
4
8 reps
75%
3
Hack Squat
4
8 reps
70%
4
Shrug (Barbell)
4
10 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 8
6
Knee Raise (Captain's Chair)
4
10 reps
RPE 8
7
V-Up
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Hack Squat
6
8 reps
70%
4
Shrug (Barbell)
5
10 reps
RPE 8
5
Chest Fly (Cable)
5
5 reps
RPE 8
6
Cable Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Hack Squat
6
8 reps
70%
4
Shrug (Barbell)
5
10 reps
RPE 8
5
Chest Fly (Cable)
5
5 reps
RPE 8
6
Cable Crunch
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Deadlift (Barbell)
5
5 reps
80%
3
Hack Squat
6
8 reps
70%
4
Shrug (Barbell)
5
10 reps
RPE 9
5
Chest Fly (Cable)
5
5 reps
RPE 9
6
Cable Crunch
5
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Deadlift (Barbell)
5
5 reps
80%
3
Hack Squat
6
8 reps
70%
4
Shrug (Barbell)
5
10 reps
RPE 9
5
Chest Fly (Cable)
5
5 reps
RPE 9
6
Cable Crunch
5
8 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
3
Squat (Barbell)
4 Sets
10 Reps
60%
4
Leg Press
3 Sets
10 Reps
60%
5
Dip (Weighted)
3 Sets
10 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
12 Reps
60%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Hack Squat
4 Sets
10 Reps
60%
4
Shrug (Barbell)
3 Sets
12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10 Reps
@7
6
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Wide Grip Pull-Up
3 Sets
10 Reps
@7
3
Lunge (Barbell)
3 Sets
12 Reps
@7
4
High Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7