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Hypertrophy and strength by painalert

by Dymitr Y.
3 athletes joined

Program Description

Try not to die

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 12, 2024 08:08
  • Last Edited
    Aug 01, 2025 05:53

Summary

Unlock your potential with the "Hypertrophy and Strength" program by painalert, a focused 2-week journey designed for serious lifters. Training three days a week, you'll engage in a variety of compound and isolation movements, including Lat Pulldowns, Bench Presses, and Overhead Presses, all tailored to maximize muscle growth and strength. With a mix of machines, barbells, and dumbbells, this program is perfect for those ready to push their limits in a full gym setting. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Front Delts
10.9%
Quadriceps
10.9%
Chest
10.2%
Middle Delts
8.9%
Upper Back
7.7%
Glutes
6.9%
Hamstrings
6.9%
Abs
5.9%
Lats
5.3%
Biceps
4.7%
Rear Delts
3.2%
Adductors
2%
Lower Back
2%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
2 reps
2 reps
3 reps
5 reps
8 reps
70%
80%
95%
90%
80%
75%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10-12 reps
10-15 reps
RPE 7.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
2 reps
2 reps
3 reps
5 reps
8 reps
70%
80%
95%
90%
80%
75%
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9.5
RPE 9.5
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9.5
RPE 9.5
3
Overhead Press (Barbell)
3
1
6 reps
8 reps
75%
70%
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8 reps
8 reps
70%
75%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
60%
70%
75%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10-12 reps
10-15 reps
RPE 7.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
2 reps
3 reps
5 reps
8 reps
70%
80%
95%
90%
80%
75%
2
Deadlift (Barbell)
4
8 reps
75%
3
Leg Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Side Crunch (Cable)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
8 reps
70%
80%
95%
90%
80%
75%
2
Squat (Barbell)
4
8 reps
75%
3
Leg Curl
2
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 8
5
Side Crunch (Cable)
3
10-12 reps
RPE 7.5
Week 1
1 / 2 Weeks
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@9.5
@9.5
3
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
8 Reps
75%
70%
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
5
Face Pull
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
2 Reps
2 Reps
3 Reps
5 Reps
8 Reps
70%
80%
95%
90%
80%
75%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
5
Dip (Bodyweight)
2 Sets
1 Set
10-12 Reps
10-15 Reps
@7.5
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
2 Reps
3 Reps
5 Reps
8 Reps
70%
80%
95%
90%
80%
75%
2
Deadlift (Barbell)
4 Sets
8 Reps
75%
3
Leg Curl
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
10 Reps
@8
5
Side Crunch (Cable)
3 Sets
10-12 Reps
@7.5