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Hypertrophie Mesocycle for Powerlifting

by Masuda B.
3 athletes joined
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
    Aug 13, 2025 05:50

Summary

Unlock your strength potential with the Hypertrophie Mesocycle for Powerlifting, a focused 5-week program designed for serious lifters. Train five days a week with a blend of compound and isolation movements, emphasizing hypertrophy to boost your powerlifting performance. Each session is meticulously crafted to enhance muscle growth while ensuring adequate recovery, including a deload week to optimize your gains. Equip yourself with a full gym and get ready to elevate your lifts and redefine your limits!
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4.8 Stars with 10, 000+ Ratings
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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
High Bar Squat (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Leg Press
1
1
8 reps
10 reps
RPE 7
RPE 7
3
Leg Curl
1
1
8 reps
10 reps
RPE 7.5
RPE 7.5
4
Hip Abductor (Machine)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
10 reps
RPE 8
RPE 8
2
High Bar Squat (Barbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Leg Curl
1
1
8 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Leg Press
1
1
8 reps
10 reps
RPE 9
RPE 9
3
Leg Curl
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
3
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
3
Leg Curl
1
1
8 reps
10 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
10 reps
-
-
2
Leg Curl
2
8-10 reps
-
3
Lat Pulldown
1
1
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
7 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
1
1
8 reps
10 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 8
RPE 8
3
Barbell Row
3
6-10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 8
5
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
7 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
8 reps
10 reps
RPE 9
RPE 9
4
Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
6 reps
7 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
7 reps
10 reps
RPE 10
RPE 10
3
Barbell Row
3
6-10 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
8 reps
10 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
8 reps
10 reps
-
-
2
Lateral Raise (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 7
RPE 7
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7.5
3
Leg Curl
1
2
9 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
6 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 8
RPE 8
3
Split Squat (Dumbbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
4
Hip Abductor (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 8.5
3
Leg Curl
1
2
9 reps
10 reps
RPE 10
RPE 10
4
Lat Pulldown
1
1
6 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
6 reps
7 reps
RPE 10
RPE 10
RPE 10
2
Front Squat (Barbell)
1
1
6 reps
8 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
2
6 reps
8 reps
RPE 10
RPE 10
4
Hip Abductor (Machine)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
7 reps
10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
10 reps
8 reps
-
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Split Squat (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Barbell Row
3
6-10 reps
RPE 7.5
4
Back Extension
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
2
6 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
6 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 8
RPE 8
4
Back Extension
1
1
1
8 reps
9 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Split Squat (Dumbbell)
1
2
6 reps
8 reps
RPE 9
RPE 9
3
Barbell Row
3
6-10 reps
RPE 9
4
Back Extension
1
1
1
6 reps
8 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Lat Pulldown
1
2
6 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
6 reps
7 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 10
RPE 10
4
Back Extension
1
1
1
8 reps
9 reps
10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
7 reps
RPE 7.5
RPE 7.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
7 reps
RPE 7.5
RPE 7.5
3
Tricep Extension (Cable)
3
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
7 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
7 reps
RPE 9
RPE 9
3
Tricep Extension (Cable)
3
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@7
@7
@7
2
Barbell Row
3 Sets
6-10 Reps
@7.5
3
Leg Curl
1 Set
2 Sets
9 Reps
10 Reps
@10
@10
4
Lat Pulldown
1 Set
1 Set
6 Reps
8 Reps
@10
@10
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
4 Reps
5 Reps
@7.5
@7.5
@7.5
2
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7.5
@7.5
@7.5
3
Barbell Row
3 Sets
6-10 Reps
@7.5
4
Back Extension
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
5
Lat Pulldown
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
7 Reps
@7.5
@7.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
7 Reps
@7.5
@7.5
3
Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
8 Reps
10 Reps
@7
@7
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
7 Reps
8 Reps
10 Reps
@7
@7
@7
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@7
@7
4
Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
@7
@7
@7
@7
2
Leg Press
1 Set
1 Set
8 Reps
10 Reps
@7
@7
3
Leg Curl
1 Set
1 Set
8 Reps
10 Reps
@7.5
@7.5
4
Hip Abductor (Machine)
3 Sets
6-10 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Emil S.Age 25, Man
2 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Mega