logo
BoostcampPNG

Hypertrophy (For Strength) Mesocycle # 2 | Mark A

by Curtis H.
10 athletes joined

Program Description

**Hypertrophy (For Strength)** – Focused Block (2-3 Training Cycles) **Goal:** The primary aim here is to increase **muscle size** (hypertrophy) in a way that directly feeds into future strength gains. Bigger muscles have the potential to be stronger muscles, but only if the hypertrophy is specific enough to carry over into your big lifts (squat, bench, deadlift, etc.). **Key Features:** - **Rep Ranges:** Sets of **5-10 reps** This is the sweet spot to drive muscle growth while still training heavy enough that it "carries over" to strength phases. - **Exercise Selection:** Prioritize **compound lifts** and accessories that build muscle in the **prime movers** of your strength goals. Example: - Squat variations (e.g., high bar squat, leg press, hack squat) - Bench press variations (e.g., flat bench, incline bench, dumbbell press) - Deadlift/RDL variations - Pull-ups, rows, dips, etc. You’ll avoid super isolated movements unless they patch weak points. - **Volume:** **Slightly higher than standard strength blocks.** Typically **4-6 working sets per movement**, often working in **8-15 hard sets per muscle group per week**. Enough to stimulate hypertrophy, but not so much you can’t recover. - **Progression:** Progress via **volume (more sets over the cycle)**, **reps (try to hit the top end of your rep ranges)**, or **load (slowly increase weight)** week to week. A linear or undulating model both work well here. - **RPE/Intensity:** Mostly working at **RPE 6-8** (moderate to hard sets, leaving 1-3 reps in the tank). Stay submaximal to allow volume accumulation without frying your nervous system. **Why This Works:** - It sets the foundation for the heavier lifting to come. Bigger muscles handle heavier loads more efficiently. - Focuses on **"trainable hypertrophy"** – muscle mass that will **convert well** to your competitive or goal-based lifts later (e.g., quads for squats, triceps for pressing). - Also helps develop **work capacity**, making you more resilient for future heavier training blocks. **Typical Hypertrophy Block Layout:** **Duration:** 4-8 weeks per block | 2-3 blocks before moving on - **Day 1:** Lower Body Emphasis (e.g., Squat Focus) - **Day 2:** Upper Push Emphasis (e.g., Bench + Shoulders) - **Day 3:** Dynamic Effort Lower (Speed Work + Accessory Work) - **Day 4:** Dynamic Effort Upper (Speed Work + Accessory Work) **Accessories & Isolation Work:** - Included but kept purposeful (e.g., hamstring curls, lateral raises, biceps/triceps) - Keep isolation volume moderate to avoid interfering with compound lift recovery Common Mistakes to Avoid: Using too much variety and not sticking to movements that transfer well to strength lifts Taking every set to failure (burns you out too fast) Not managing volume—don’t go full "bodybuilding bro" mode; stay slightly reserved to allow recovery between sessions

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2025 08:38
  • Last Edited
    May 24, 2025 06:56
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drive Forward
1
3 mins
-
2
Lying Leg Curl
3
10-15 reps
RPE 6
3
High Bar Squat (Barbell)
4
2
6 reps
3 reps
70%
75%
4
Deadlift (Barbell)
1
3
1
3 reps
3 reps
3 reps
65%
70%
75%
5
Belt Squat
3
8 reps
RPE 7
6
Reverse Hyperextension
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drive Forward
1
3 mins
-
2
Lying Leg Curl
3
10-15 reps
RPE 6
3
High Bar Squat (Barbell)
4
2
6 reps
3 reps
72.5%
77.5%
4
Deadlift (Barbell)
1
3
1
3 reps
3 reps
3 reps
70%
75%
80%
5
Belt Squat
3
8 reps
RPE 7
6
Reverse Hyperextension
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drive Forward
1
3 mins
-
2
Lying Leg Curl
3
10-15 reps
RPE 6
3
High Bar Squat (Barbell)
4
2
6 reps
3 reps
75%
80%
4
Deadlift (Barbell)
1
3
1
3 reps
3 reps
3 reps
70%
75%
80%
5
Belt Squat
3
8 reps
RPE 7
6
Reverse Hyperextension
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drive Forward
1
3 mins
-
2
Lying Leg Curl
3
10-15 reps
RPE 6
3
High Bar Squat (Barbell)
4
2
1
6 reps
3 reps
2 reps
77.5%
82.5%
85%
4
Deadlift (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
75%
80%
5
Belt Squat
4
8 reps
RPE 8
6
Reverse Hyperextension
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drive Forward
1
3 mins
-
2
Lying Leg Curl
3
10-15 reps
RPE 6
3
High Bar Squat (Barbell)
1
4
2
3 reps
5 reps
2 reps
77.5%
80%
85%
4
Deadlift (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
75%
80%
5
Belt Squat
4
8 reps
RPE 8
6
Reverse Hyperextension
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drive Forward
1
3 mins
-
2
Lying Leg Curl
3
10-15 reps
RPE 6
3
High Bar Squat (Barbell)
1
1
4
3 reps
3 reps
5 reps
75%
80%
85%
4
Deadlift (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
75%
80%
5
Belt Squat
4
8 reps
RPE 8
6
Reverse Hyperextension
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drive Forward
1
3 mins
-
2
Lying Leg Curl
3
10-15 reps
RPE 6
3
High Bar Squat (Barbell)
1
1
2
3
3 reps
3 reps
3 reps
3 reps
75%
80%
85%
87.5%
4
Deadlift (Barbell)
1
1
3
1
3 reps
3 reps
3 reps
3 reps
70%
75%
80%
85%
5
Belt Squat
4
8 reps
RPE 8
6
Reverse Hyperextension
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drive Forward
1
3 mins
-
2
Lying Leg Curl
3
10-15 reps
RPE 6
3
High Bar Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
65%
75%
80%
85%
90%
4
Deadlift (Barbell)
1
1
3
3 reps
3 reps
3 reps
70%
75%
80%
5
Reverse Hyperextension
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 5
2
Bench Press (Wide Grip)
3
2
6 reps
3 reps
70%
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
10-15 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 5
2
Bench Press (Wide Grip)
3
2
6 reps
3 reps
72.5%
77.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
10-15 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 5
2
Bench Press (Wide Grip)
3
2
6 reps
3 reps
75%
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
10-15 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15-20 reps
RPE 5
2
Bench Press (Wide Grip)
4
2
1
6 reps
3 reps
2 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
5
Face Pull
3
10-15 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15-20 reps
RPE 5
2
Bench Press (Wide Grip)
4
2
1
6 reps
3 reps
2 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
5
Face Pull
3
10-15 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15-20 reps
RPE 5
2
Bench Press (Wide Grip)
4
2
1
6 reps
3 reps
2 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
5
Face Pull
3
10-15 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15-20 reps
RPE 5
2
Bench Press (Wide Grip)
4
2
1
6 reps
3 reps
2 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
4
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
5
Face Pull
3
10-15 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
15 reps
RPE 5
2
Bench Press (Wide Grip)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
70%
75%
80%
85%
90%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 5
5
Face Pull
3
10-15 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Safety Bar Squat
5
5 reps
RPE 6
3
Glute-Ham Raise
3
5-8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Safety Bar Squat
5
5 reps
RPE 6
3
Glute-Ham Raise
3
5-8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Safety Bar Squat
5
5 reps
RPE 6
3
Glute-Ham Raise
3
5-8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Safety Bar Squat
5
5 reps
RPE 6
3
Glute-Ham Raise
3
5-8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Safety Bar Squat
5
5 reps
RPE 6
3
Glute-Ham Raise
3
5-8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Safety Bar Squat
5
5 reps
RPE 6
3
Glute-Ham Raise
3
5-8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Safety Bar Squat
5
5 reps
RPE 6
3
Glute-Ham Raise
3
5-8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Safety Bar Squat
5
5 reps
RPE 6
3
Glute-Ham Raise
3
5-8 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
5
Decline Crunch (Weighted)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
6 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
50%
3
Close Grip Incline Press
4
8 reps
RPE 7
4
Underhand Lat Pulldown
4
10-12 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
6 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
50%
3
Close Grip Incline Press
4
8 reps
RPE 7
4
Underhand Lat Pulldown
4
10-12 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
6 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
50%
3
Close Grip Incline Press
4
8 reps
RPE 7
4
Underhand Lat Pulldown
4
10-12 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
6 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
50%
3
Close Grip Incline Press
4
8 reps
RPE 7
4
Underhand Lat Pulldown
4
10-12 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
6 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
50%
3
Close Grip Incline Press
4
8 reps
RPE 7
4
Underhand Lat Pulldown
4
10-12 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
6 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
50%
3
Close Grip Incline Press
4
8 reps
RPE 7
4
Underhand Lat Pulldown
4
10-12 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
6 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
50%
3
Close Grip Incline Press
4
8 reps
RPE 7
4
Underhand Lat Pulldown
4
10-12 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
4
6 reps
RPE 6
2
Bench Press (Barbell)
6
4 reps
50%
3
Close Grip Incline Press
4
8 reps
RPE 7
4
Underhand Lat Pulldown
4
10-12 reps
RPE 6
5
Face Pull
3
15-20 reps
RPE 6
6
Hanging Knee Raise
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Sled Drive Forward
1 Set
3 mins
-
2
Lying Leg Curl
3 Sets
10-15 Reps
@6
3
High Bar Squat (Barbell)
4 Sets
2 Sets
6 Reps
3 Reps
70%
75%
4
Deadlift (Barbell)
1 Set
3 Sets
1 Set
3 Reps
3 Reps
3 Reps
65%
70%
75%
5
Belt Squat
3 Sets
8 Reps
@7
6
Reverse Hyperextension
3 Sets
10 Reps
@6
Day 2
1
Band Pull Apart
3 Sets
15 Reps
@5
2
Bench Press (Wide Grip)
3 Sets
2 Sets
6 Reps
3 Reps
70%
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@7
5
Face Pull
3 Sets
10-15 Reps
@6
6
Hanging Knee Raise
3 Sets
10-15 Reps
-
Day 3
1
Box Jump
3 Sets
5 Reps
-
2
Safety Bar Squat
5 Sets
5 Reps
@6
3
Glute-Ham Raise
3 Sets
5-8 Reps
@6
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
5
Decline Crunch (Weighted)
3 Sets
10 Reps
@7
Day 4
1
Med Ball Slam
4 Sets
6 Reps
@6
2
Bench Press (Barbell)
6 Sets
4 Reps
50%
3
Close Grip Incline Press
4 Sets
8 Reps
@7
4
Underhand Lat Pulldown
4 Sets
10-12 Reps
@6
5
Face Pull
3 Sets
15-20 Reps
@6
6
Hanging Knee Raise
3 Sets
10-15 Reps
-