logo
BoostcampPNG

POWER & HYPERTROPHY PROGRAM

by Ayman N.
16 athletes joined

Program Description

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.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2025 10:44
  • Last Edited
    Jun 18, 2025 09:56

Summary

Unleash your strength with the POWER & HYPERTROPHY PROGRAM, a comprehensive 4-week training plan designed to build muscle and enhance power. Committing to six days a week, you'll engage in a balanced mix of upper and lower body workouts, featuring compound lifts like the Barbell Bench Press and Squat, alongside targeted accessory movements. This program is perfect for those ready to push their limits and achieve significant gains in size and strength. Equip yourself with the tools for transformation and get ready to redefine your limits!
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
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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
5
Pendlay Row
3
5 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
6 reps
10 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
5
Pendlay Row
3
5 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
6 reps
10 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
5
Pendlay Row
3
5 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
6 reps
10 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
5
Pendlay Row
3
5 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
6 reps
10 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
70%
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 10
5
Single-Leg Leg Curl
2
6-10 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
75%
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 10
5
Single-Leg Leg Curl
2
6-10 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 10
5
Single-Leg Leg Curl
2
6-10 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 10
5
Single-Leg Leg Curl
2
6-10 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
10-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
10-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
10-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
10-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
5
Lat Pulldown
2
15-20 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Lying Side Lateral Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
5
Lat Pulldown
2
15-20 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Lying Side Lateral Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
5
Lat Pulldown
2
15-20 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Lying Side Lateral Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
5
Lat Pulldown
2
15-20 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Lying Side Lateral Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
65%
2
Hack Squat
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
2
12-15 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
7
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
8
Seated Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
65%
2
Hack Squat
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
2
12-15 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
7
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
8
Seated Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
65%
2
Hack Squat
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
2
12-15 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
7
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
8
Seated Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
65%
2
Hack Squat
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
2
12-15 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
7
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
8
Seated Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
3 reps
3 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
15-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
8
Tricep Kickback
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
3 reps
3 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
15-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
8
Tricep Kickback
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
3 reps
3 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
15-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
8
Tricep Kickback
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
3 reps
3 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
15-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
8
Tricep Kickback
3
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
70%
2
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
4
Dip (Weighted)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
5
Pendlay Row
3 Sets
5 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6 Reps
10 Reps
@10
@10
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
8
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
70%
2
Hack Squat
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Stiff Leg Deadlift (Dumbbell)
3 Sets
5-8 Reps
@10
5
Single-Leg Leg Curl
2 Sets
6-10 Reps
@10
6
Standing Calf Raise
3 Sets
12-20 Reps
@10
7
Seated Calf Raise
2 Sets
12-20 Reps
@10
Day 4
1
Pendlay Row
6 Sets
3 Reps
65%
2
Chest Supported Row (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
5
Lat Pulldown
2 Sets
15-20 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
8
Lying Side Lateral Raise
3 Sets
12-20 Reps
@10
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
2
Seated Military Press (Smith Machine)
2 Sets
6-8 Reps
@10
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@10
4
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@10
5
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@10
6
Single Arm Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
@10
Day 5
1
Front Squat (Barbell)
6 Sets
3 Reps
65%
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@10
5
Single-Leg Leg Curl
2 Sets
12-15 Reps
@10
6
Leg Curl
2 Sets
15-20 Reps
@10
7
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
8
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 6
1
Bench Press (Dumbbell)
3 Sets
3 Sets
3 Reps
3 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
@10
4
Chest Fly (Machine)
2 Sets
15-20 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
8
Tricep Kickback
3 Sets
15-20 Reps
@10