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Hypertrophy for strength I

by Christie
1 athletes joined

Program Description

**Hypertrophy for Strength I** is a comprehensive 5-week program designed to build muscle while enhancing your strength. With 19 training sessions, you'll engage in a mix of supersets and targeted exercises like the Incline Bench Press and Deficit Deadlift, focusing on key muscle groups for optimal growth. This program emphasizes progressive overload, ensuring you challenge your limits each week, while maintaining a balance of intensity and volume. Get ready to transform your physique and boost your lifting performance!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 13, 2025 02:23
  • Last Edited
    Nov 13, 2025 03:36
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Quadriceps
12.9%
Hamstrings
11.7%
Chest
11.6%
Triceps
9.9%
Lower Back
9%
Front Delts
8.5%
Lats
5.6%
Upper Back
5.6%
Abs
5.3%
Biceps
2.8%
Middle Delts
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7
2
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 7
3A
Back Extension
4
10 reps
RPE 7
3B
Romanian Deadlift (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 8
3A
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3B
Back Extension
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 9
2
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 9
3A
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
3B
Back Extension
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 10
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
3B
Back Extension
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 6
2
Split Squat Front Foot Elevated (Smith Machine)
3
5 reps
RPE 6
3A
Romanian Deadlift (Barbell)
4
5 reps
RPE 6
3B
Back Extension
4
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
JM Press
4
10 reps
RPE 7
3A
Lat Pulldown
4
10 reps
RPE 7
3B
Chest Fly (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
JM Press
4
10 reps
RPE 8
3A
Lat Pulldown
4
10 reps
RPE 8
3B
Chest Fly (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 9
2
JM Press
4
10 reps
RPE 9
3A
Lat Pulldown
4
10 reps
RPE 9
3B
Chest Fly (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
JM Press
4
10 reps
RPE 7
3A
Lat Pulldown
4
10 reps
RPE 7
3B
Chest Fly (Cable)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4 reps
RPE 6
2
JM Press
4
5 reps
RPE 6
3A
Lat Pulldown
4
5 reps
RPE 6
3B
Chest Fly (Cable)
4
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3A
Hip Thrust (Barbell)
4
10 reps
RPE 7
3B
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 8
3A
Hip Thrust (Barbell)
4
10 reps
RPE 8
3B
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3A
Hip Thrust (Barbell)
4
10 reps
RPE 7
3B
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
8 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3A
Hip Thrust (Barbell)
4
10 reps
RPE 7
3B
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
4 reps
RPE 6
2
Belt Squat
3
4 reps
RPE 6
3
Pin Press Bench (Barbell)
3
4 reps
RPE 6
4
Overhead Press (Barbell)
3
4 reps
RPE 6
5A
Chest Press (Machine)
4
5 reps
RPE 6
5B
Bent Over Row (Barbell, Paused)
4
5 reps
RPE 6
6A
Hip Thrust (Barbell)
4
5 reps
RPE 6
6B
Romanian Deadlift (Barbell)
4
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3A
Bent Over Row (Barbell)
4
10 reps
RPE 7
3B
Chest Press (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3A
Bent Over Row (Barbell)
4
10 reps
RPE 8
3B
Chest Press (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3A
Bent Over Row (Barbell)
4
10 reps
RPE 7
3B
Chest Press (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3A
Bent Over Row (Barbell)
4
10 reps
RPE 7
3B
Chest Press (Machine)
4
10 reps
RPE 7
Week 1
1 / 5 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
JM Press
4 Sets
10 Reps
@7
3A
Lat Pulldown
4 Sets
10 Reps
@7
3B
Chest Fly (Cable)
4 Sets
10 Reps
@7
Day 3
1
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Belt Squat
3 Sets
8 Reps
@7
3A
Hip Thrust (Barbell)
4 Sets
10 Reps
@7
3B
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
Day 4
1
Pin Press Bench (Barbell)
3 Sets
8 Reps
@7
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3A
Bent Over Row (Barbell)
4 Sets
10 Reps
@7
3B
Chest Press (Machine)
4 Sets
10 Reps
@7
Day 1
1
Front Squat (Barbell)
3 Sets
8 Reps
@7
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10 Reps
@7
3A
Back Extension
4 Sets
10 Reps
@7
3B
Romanian Deadlift (Barbell)
1 Set
-