logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.4%
Triceps
12.1%
Upper Back
11.1%
Biceps
10.4%
Lats
9.5%
Glutes
9.1%
Chest
6.4%
Quadriceps
6.1%
Abs
5.1%
Front Delts
4.9%
Lower Back
4.8%
Rear Delts
2.8%
Middle Delts
2.6%
Forearms
1.7%
Other
0.6%
Adductors
0.3%
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
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