Hypertrophie Mesocycle for Powerlifting

by Masuda B.

5.0

(1 rating)

Program Description

This mesocycle is built for late beginner to intermediate powerlifters seeking hypertrophy gains while staying closely aligned with the demands of the sport. As the first phase in a full powerlifting program (Hypertrophy → Strength → Peaking), this block focuses on moderately high volume with a strong emphasis on the Big Three: squat, bench press, and deadlift. The goal is to build muscle mass in a way that smoothly transitions into a strength block. Reps are kept low enough to begin building intensity, but still high enough to drive hypertrophy — typically working within an RPE range of 7 to 10. This program is designed to be repeatable and adaptable based on individual needs and recovery. The volume and intensity are balanced to challenge the lifter without leading to excessive fatigue, making it ideal for those who have some lifting experience but aren’t yet at the advanced or elite level. It’s the perfect start to a full macrocycle, priming the lifter for strength gains while reinforcing good technique and discipline under load.

Program Overview

Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Jun 29, 2025 10:50
Last Edited
Jun 30, 2025 11:50

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4.8 Stars with 10, 000+ Ratings

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

High Bar Squat (Barbell)

10 reps

8 reps

6 reps

RPE 7

Leg Press

10 reps

8 reps

RPE 7

Leg Curl

8 reps

10 reps

RPE 7.5

Hip Abductor (Machine)

7-12 reps

RPE 10

Calf Raise (Leg Press)

6-12 reps

RPE 10

Day 1

Bench Press (Barbell)

10 reps

8 reps

RPE 8

High Bar Squat (Barbell)

6 reps

8 reps

10 reps

RPE 8

Leg Curl

10 reps

8 reps

RPE 8

Lateral Raise (Cable)

8-12 reps

RPE 10

Day 1

High Bar Squat (Barbell)

10 reps

8 reps

6 reps

RPE 9

Leg Press

10 reps

8 reps

RPE 9

Leg Curl

10 reps

8 reps

RPE 9

Hip Abductor (Machine)

7-12 reps

RPE 10

Calf Raise (Leg Press)

6-12 reps

RPE 10

Day 1

Bench Press (Barbell)

10 reps

8 reps

RPE 10

High Bar Squat (Barbell)

6 reps

8 reps

10 reps

RPE 10

Leg Curl

10 reps

8 reps

RPE 10

Lateral Raise (Cable)

8-12 reps

RPE 10

Day 1

Deadlift (Barbell)

10 reps

8 reps

Hip Thrust (Barbell)

6 reps

8 reps

Leg Curl

8-10 reps

Lat Pulldown

8 reps

10 reps

Day 2

Bench Press (Barbell)

7 reps

8 reps

10 reps

RPE 7

Incline Bench Press (Dumbbell)

7 reps

8 reps

10 reps

RPE 7

Seated Overhead Press (Dumbbell)

10 reps

8 reps

RPE 7

Tricep Extension (Cable)

8-10 reps

RPE 10

Lateral Raise (Cable)

8-12 reps

RPE 10

Day 2

Romanian Deadlift (Barbell)

10 reps

8 reps

6 reps

RPE 8

Incline Bench Press (Dumbbell)

7 reps

10 reps

RPE 8

Seated Overhead Press (Dumbbell)

10 reps

8 reps

RPE 8

Lat Pulldown

10 reps

8 reps

6 reps

RPE 10

Day 2

Bench Press (Barbell)

7 reps

8 reps

10 reps

RPE 9

Incline Bench Press (Dumbbell)

7 reps

8 reps

10 reps

RPE 9

Seated Overhead Press (Dumbbell)

10 reps

8 reps

RPE 9

Tricep Extension (Cable)

8-10 reps

RPE 10

Lateral Raise (Cable)

8-12 reps

RPE 10

Day 2

Romanian Deadlift (Barbell)

10 reps

8 reps

6 reps

RPE 10

Incline Bench Press (Dumbbell)

7 reps

10 reps

RPE 10

Seated Overhead Press (Dumbbell)

10 reps

8 reps

RPE 10

Lat Pulldown

10 reps

8 reps

6 reps

RPE 10

Day 2

High Bar Squat (Barbell)

8 reps

10 reps

Lateral Raise (Cable)

8-12 reps

Calf Raise (Leg Press)

8-12 reps

Day 3

Deadlift (Barbell)

3 reps

4 reps

5 reps

RPE 7

Hip Thrust (Barbell)

6 reps

8 reps

10 reps

RPE 8

Leg Curl

9 reps

10 reps

RPE 10

Lat Pulldown

6 reps

8 reps

10 reps

RPE 10

Day 3

High Bar Squat (Barbell)

8 reps

10 reps

RPE 8

Front Squat (Barbell)

10 reps

8 reps

RPE 8

Day 3

Deadlift (Barbell)

3 reps

4 reps

5 reps

RPE 8.5

Hip Thrust (Barbell)

6 reps

8 reps

10 reps

RPE 8.5

Leg Curl

9 reps

10 reps

RPE 10

Lat Pulldown

6 reps

8 reps

10 reps

RPE 10

Day 3

High Bar Squat (Barbell)

8 reps

10 reps

RPE 10

Front Squat (Barbell)

10 reps

8 reps

RPE 10

Day 3

Bench Press (Barbell)

8 reps

6 reps

Incline Bench Press (Dumbbell)

7 reps

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

8 reps

Tricep Pushdown (Cable)

8-10 reps

Day 4

Split Squat (Dumbbell)

6 reps

8 reps

10 reps

RPE 7.5

Back Extension

6 reps

8 reps

10 reps

RPE 8

RPE 9

RPE 10

Lat Prayer

8-12 reps

RPE 10

Day 4

Bench Press (Barbell)

8 reps

6 reps

RPE 8

Lat Pulldown

10 reps

8 reps

6 reps

RPE 8

Lateral Raise (Cable)

8-12 reps

RPE 10

Day 4

Split Squat (Dumbbell)

6 reps

8 reps

10 reps

RPE 9

Back Extension

6 reps

8 reps

10 reps

RPE 8.5

RPE 9

RPE 10

Lat Prayer

8-12 reps

RPE 10

Day 4

Bench Press (Barbell)

8 reps

6 reps

RPE 10

Lat Pulldown

10 reps

8 reps

6 reps

RPE 10

Lateral Raise (Cable)

8-12 reps

RPE 10

Day 5

Bench Press (Barbell)

5 reps

7 reps

RPE 7.5

Incline Bench Press (Dumbbell)

6 reps

7 reps

RPE 7.5

Tricep Extension (Cable)

8-10 reps

RPE 10

Lateral Raise (Cable)

8-12 reps

RPE 10

Day 5

Bench Press (Barbell)

5 reps

7 reps

RPE 9

Incline Bench Press (Dumbbell)

6 reps

7 reps

RPE 9

Tricep Extension (Cable)

8-10 reps

RPE 10

Lateral Raise (Cable)

8-12 reps

RPE 10

Day 1

High Bar Squat (Barbell)

2 Sets

1 Set

10 Reps

8 Reps

6 Reps

Leg Press

1 Set

10 Reps

8 Reps

Leg Curl

1 Set

8 Reps

10 Reps

@7.5

Hip Abductor (Machine)

3 Sets

7-12 Reps

@10

Calf Raise (Leg Press)

3 Sets

6-12 Reps

@10

Day 2

Bench Press (Barbell)

1 Set

7 Reps

8 Reps

10 Reps

Incline Bench Press (Dumbbell)

1 Set

7 Reps

8 Reps

10 Reps

Seated Overhead Press (Dumbbell)

1 Set

10 Reps

8 Reps

Tricep Extension (Cable)

3 Sets

8-10 Reps

@10

Lateral Raise (Cable)

3 Sets

8-12 Reps

@10

Day 3

Deadlift (Barbell)

1 Set

3 Reps

4 Reps

5 Reps

Hip Thrust (Barbell)

1 Set

6 Reps

8 Reps

10 Reps

Leg Curl

1 Set

2 Sets

9 Reps

10 Reps

@10

Lat Pulldown

1 Set

6 Reps

8 Reps

10 Reps

@10

Day 4

Split Squat (Dumbbell)

1 Set

6 Reps

8 Reps

10 Reps

@7.5

Back Extension

1 Set

6 Reps

8 Reps

10 Reps

@10

Lat Prayer

3 Sets

8-12 Reps

@10

Day 5

Bench Press (Barbell)

1 Set

5 Reps

7 Reps

@7.5

Incline Bench Press (Dumbbell)

1 Set

6 Reps

7 Reps

@7.5

Tricep Extension (Cable)

3 Sets

8-10 Reps

@10

Lateral Raise (Cable)

2 Sets

8-12 Reps

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Emil S.Age 25, Man

5 hours ago

2 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Mega