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PPL hypertrophy block

by Joshua B.
2 athletes joined

Program Description

This is a novice or intermediate program that includes a hypertrophy block for powerlifting.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 13, 2025 03:44
  • Last Edited
    Jun 18, 2025 09:00

Summary

Unlock your potential with the PPL Hypertrophy Block, a comprehensive 4-week program designed to maximize muscle growth through a structured push-pull-legs split. With workouts scheduled for every day of the week, you'll target every major muscle group using a variety of equipment in a full gym setting. Each session emphasizes controlled movements and progressive overload, ensuring you build strength while enhancing muscle definition. Get ready to transform your physique and elevate your training game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
12 reps
RPE 6.5
2
Glute-Ham Raise
2
10 reps
RPE 6.5
3
Hack Squat
2
12 reps
RPE 6.5
4
Med Ball Crunch
2
12 reps
RPE 6.5
5
Bicep Curl (Machine)
2
12 reps
RPE 6
6
Tricep Extension (Machine)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
12 reps
RPE 7-8
2
Glute-Ham Raise
3
10 reps
RPE 7-8
3
Hack Squat
2
12 reps
RPE 7
4
Med Ball Crunch
2
12 reps
RPE 7
5
Bicep Curl (Machine)
2
12 reps
RPE 6
6
Tricep Extension (Machine)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
12 reps
RPE 8.5-10
2
Glute-Ham Raise
3
10 reps
RPE 8.5-10
3
Hack Squat
2
12 reps
RPE 7.5
4
Med Ball Crunch
2
12 reps
RPE 7.5
5
Bicep Curl (Machine)
2
12 reps
RPE 6
6
Tricep Extension (Machine)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6
3
Hack Squat
2
6 reps
RPE 6
4
Lat Pulldown
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6.5
2
Seated Row (Machine)
2
12 reps
RPE 6.5
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 6.5
4
Bicep Curl (Cable)
2
12 reps
RPE 6.5
5
Rear Delt Fly (Cable)
2
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7-8
2
Seated Row (Machine)
3
12 reps
RPE 7-8
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Cable)
2
12 reps
RPE 7
5
Rear Delt Fly (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8-9
2
Seated Row (Machine)
3
12 reps
RPE 8-9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
4
Bicep Curl (Cable)
2
12 reps
RPE 7.5
5
Rear Delt Fly (Cable)
2
12 reps
RPE 7.5
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
12 reps
RPE 6.5
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6.5
3
Tricep Pushdown (Cable)
2
12 reps
RPE 6.5
4
Lateral Raise (Cable)
2
12 reps
RPE 6.5
5
Goblet Squat
2
10 reps
RPE 6
6
Leg Curl
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
12 reps
RPE 7-8
2
Tricep Extension (Dumbbell)
3
12 reps
RPE 7-8
3
Tricep Pushdown (Cable)
2
12 reps
RPE 7-8
4
Lateral Raise (Cable)
2
12 reps
RPE 7
5
Goblet Squat
2
10 reps
RPE 6
6
Leg Curl
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
12 reps
RPE 8.5-10
2
Tricep Extension (Dumbbell)
4
12 reps
RPE 8.5-10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5-10
4
Lateral Raise (Cable)
2
12 reps
RPE 7.5
5
Goblet Squat
2
10 reps
RPE 6
6
Leg Curl
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
6 reps
RPE 6
2
Leg Extension
2
6 reps
RPE 6
3
Seated Row (Machine)
2
6 reps
RPE 6
4
Leg Curl
2
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
RPE 6
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
10 reps
RPE 6.5
2
Hip Thrust (Machine)
2
12 reps
RPE 6.5
3
Split Squat (Bodyweight)
2
15 reps
RPE 6.5
4
Bicycle Crunch
2
15 reps
RPE 6.5
5
Push Up
2
10 reps
RPE 6
6
Chest Supported Row (Machine)
2
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
10 reps
RPE 7-8
2
Hip Thrust (Machine)
3
12 reps
RPE 7-8
3
Split Squat (Bodyweight)
2
15 reps
RPE 7
4
Bicycle Crunch
2
15 reps
RPE 6.5
5
Push Up
2
10 reps
RPE 6
6
Chest Supported Row (Machine)
2
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
10 reps
RPE 8.5-10
2
Hip Thrust (Machine)
3
12 reps
RPE 8.5-10
3
Split Squat (Bodyweight)
2
15 reps
RPE 7.5
4
Bicycle Crunch
2
15 reps
RPE 7.5
5
Push Up
2
10 reps
RPE 6
6
Chest Supported Row (Machine)
2
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6 reps
RPE 6
2
Chest Press (Machine)
2
6 reps
RPE 6
3
Goblet Squat
2
6 reps
RPE 6
4
Lat Pulldown
2
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 6.5
2
Wide Grip Lat Pulldown
2
12 reps
RPE 6.5
3
Incline Curl (Dumbbell)
2
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 6.5
5
Face Pull
2
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12 reps
RPE 7-8
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7-8
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
5
Face Pull
2
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
12 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
12 reps
RPE 8-9
3
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 7.5
5
Face Pull
2
15 reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6.5
3
Tricep Extension (Machine)
2
15 reps
RPE 6.5
4
Lying Side Lateral Raise
2
15 reps
RPE 6.5
5
Leg Extension
2
10 reps
RPE 6
6
Lying Leg Curl
2
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8
3
Tricep Extension (Machine)
2
15 reps
RPE 7-8
4
Lying Side Lateral Raise
2
15 reps
RPE 7
5
Leg Extension
2
10 reps
RPE 6
6
Lying Leg Curl
2
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
12 reps
RPE 8.5-10
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5-10
3
Tricep Extension (Machine)
3
15 reps
RPE 8.5-10
4
Lying Side Lateral Raise
2
15 reps
RPE 7.5
5
Leg Extension
2
10 reps
RPE 6
6
Lying Leg Curl
2
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Good Morning
2 Sets
12 Reps
@6.5
2
Glute-Ham Raise
2 Sets
10 Reps
@6.5
3
Hack Squat
2 Sets
12 Reps
@6.5
4
Med Ball Crunch
2 Sets
12 Reps
@6.5
5
Bicep Curl (Machine)
2 Sets
12 Reps
@6
6
Tricep Extension (Machine)
2 Sets
12 Reps
@6
Day 2
1
Lat Pulldown
3 Sets
12 Reps
@6.5
2
Seated Row (Machine)
2 Sets
12 Reps
@6.5
3
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@6.5
4
Bicep Curl (Cable)
2 Sets
12 Reps
@6.5
5
Rear Delt Fly (Cable)
2 Sets
12 Reps
@6.5
Day 3
1
Close Grip Bench Press (Smith Machine)
2 Sets
12 Reps
@6.5
2
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@6.5
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
@6.5
4
Lateral Raise (Cable)
2 Sets
12 Reps
@6.5
5
Goblet Squat
2 Sets
10 Reps
@6
6
Leg Curl
2 Sets
10 Reps
@6
Day 6
1
T-Bar Row
3 Sets
12 Reps
@6.5
2
Wide Grip Lat Pulldown
2 Sets
12 Reps
@6.5
3
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6.5
4
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@6.5
5
Face Pull
2 Sets
15 Reps
@6.5
Day 5
1
Stiff Leg Deadlift
2 Sets
10 Reps
@6.5
2
Hip Thrust (Machine)
2 Sets
12 Reps
@6.5
3
Split Squat (Bodyweight)
2 Sets
15 Reps
@6.5
4
Bicycle Crunch
2 Sets
15 Reps
@6.5
5
Push Up
2 Sets
10 Reps
@6
6
Chest Supported Row (Machine)
2 Sets
10 Reps
@6
Day 7
1
Skull Crusher (Barbell)
2 Sets
12 Reps
@6.5
2
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@6.5
3
Tricep Extension (Machine)
2 Sets
15 Reps
@6.5
4
Lying Side Lateral Raise
2 Sets
15 Reps
@6.5
5
Leg Extension
2 Sets
10 Reps
@6
6
Lying Leg Curl
2 Sets
10 Reps
@6
Day 4
1
Walk
1 Set
1 mins
@6