PPL hypertrophy block

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

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Week 1

Week 2

Week 3

Week 4

Good Morning

Glute-Ham Raise

Hack Squat

Med Ball Crunch

Bicep Curl (Machine)

Tricep Extension (Machine)

Leg Day 

Focus on controlled eccentrics and a slight pause at the end of the eccentric.

Lat Pulldown

Seated Row (Machine)

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Rear Delt Fly (Cable)

Pull Day

Close Grip Bench Press (Smith Machine)

Tricep Extension (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Goblet Squat

Leg Curl

T-Bar Row

Wide Grip Lat Pulldown

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

Face Pull

Stiff Leg Deadlift

Hip Thrust (Machine)

Split Squat (Bodyweight)

Bicycle Crunch

Push Up

Chest Supported Row (Machine)

Leg Day

Skull Crusher (Barbell)

Incline Bench Press (Dumbbell)

Lying Side Lateral Raise

Leg Extension

Lying Leg Curl

Push Day

Walk

Rest 1-2 days as needed

Deload

Chest Press (Machine)

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