Intermediate–AdvancedFree

POWER & HYPERTROPHY PROGRAM

Unleash Strength, Sculpt Size The Ultimate Powerbuilding Hypertrophy Blueprint.

Ayman N.· Feb 2025

18athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength, Women's

Equipment

Full Gym

Session length

90 min

The Powerbuilding Hypertrophy Focus Program is designed to maximize both strength and muscle growth, blending progressive overload with hypertrophy-specific training. It emphasizes heavy compound lifts for strength while incorporating high-volume, controlled-tempo isolation work to optimize muscle size, symmetry, and definition. The program is structured to ensure progressive strength gains while achieving a dense, aesthetic physique with balanced development.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11%

Triceps

10.7%

Hamstrings

8.9%

Lats

8.6%

Front Delts

8.5%

Chest

8.3%

Quadriceps

7.9%

Middle Delts

6.6%

Glutes

6.4%

Biceps

6.1%

Calves

4.9%

Abs

4.5%

Lower Back

4.3%

Rear Delts

1.9%

Forearms

0.7%

Adductors

0.5%

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	3	3–5 reps	70%
2	Pull-Up (Weighted)	1	6 reps	@10
		1	10 reps	@10
3	Chest Supported Row (Machine)	1	6 reps	@10
		1	10 reps	@10
4	Dip (Weighted)	1	6 reps	@10
		1	10 reps	@10
5	Pendlay Row	3	5 reps	@10
6	Seated Shoulder Press (Dumbbell)	1	6 reps	@10
		2	10 reps	@10
7	Bicep Curl (Cable)	3	10–15 reps	@10
8	Single Arm Overhead Tricep Extension	3	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	3	3–5 reps	70%
2	Hack Squat	2	6–10 reps	@10
3	Leg Extension	2	6–10 reps	@10
4	Stiff Leg Deadlift (Dumbbell)	3	5–8 reps	@10
5	Single-Leg Leg Curl	2	6–10 reps	@10
6	Standing Calf Raise	3	12–20 reps	@10
7	Seated Calf Raise	2	12–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	One Arm Lateral Raise (Cable)	3	12–15 reps	@10
2	Seated Military Press (Smith Machine)	2	6–8 reps	@10
3	Lat Pulldown (Close Grip)	2	8–12 reps	@10
4	Incline Chest Press (Machine)	2	8–10 reps	@10
5	Single Arm High Row (Cable)	2	10–12 reps	@10
6	Single Arm Rear Delt Fly (Cable)	3	12–15 reps	@10
7	Reverse Abs Crunch (Bodyweight)	3	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pendlay Row	6	3 reps	65%
2	Chest Supported Row (Dumbbell)	1	8 reps	@10
		2	12 reps	@10
3	Seated Row (Cable)	3	8–12 reps	@10
4	Chest Supported Row (Machine)	2	12–15 reps	@10
5	Lat Pulldown	2	15–20 reps	@10
6	Seated Shoulder Press (Dumbbell)	1	8 reps	@10
		2	12 reps	@10
7	Lateral Raise (Dumbbell)	2	12–15 reps	@10
8	Lying Side Lateral Raise	3	12–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Front Squat (Barbell)	6	3 reps	65%
2	Hack Squat	3	8–12 reps	@10
3	Leg Press (45 Degrees)	2	12–15 reps	@10
4	Romanian Deadlift (Barbell)	1	8 reps	@10
		2	12 reps	@10
5	Single-Leg Leg Curl	2	12–15 reps	@10
6	Leg Curl	2	15–20 reps	@10
7	Calf Raise (Leg Press)	4	10–15 reps	@10
8	Seated Calf Raise	3	15–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Dumbbell)	3	3 reps	@7.5
		3	3 reps	@9
2	Incline Bench Press (Dumbbell)	3	8–12 reps	@10
3	Incline Bench Press (Smith Machine)	3	12–15 reps	@10
4	Chest Fly (Machine)	2	15–20 reps	@10
5	Preacher Curl (Dumbbell)	3	8–12 reps	@10
6	Incline Curl (Dumbbell)	3	12–15 reps	@10
7	Tricep Pushdown (Cable)	3	12–15 reps	@10
8	Tricep Kickback	3	15–20 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, POWER & HYPERTROPHY PROGRAM is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

POWER & HYPERTROPHY PROGRAM is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

POWER & HYPERTROPHY PROGRAM is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android