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HSP Periodization
by Jo L.
26 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
Jul 20, 2024 03:17
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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