Hypertrophie Mesocycle for Powerlifting

Emil S.

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

High Bar Squat (Barbell)

Leg Press

Leg Curl

Hip Abductor (Machine)

Calf Raise (Leg Press)

Monday 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Extension (Cable)

Lateral Raise (Cable)

Tuesday 

Deadlift (Barbell)

Hip Thrust (Barbell)

Lat Pulldown

Wednesday 

Split Squat (Dumbbell)

Back Extension

Lat Prayer

Friday 

Saturday 

Romanian Deadlift (Barbell)

Wednesday

Front Squat (Barbell)

Thursday

Saturday

Match reps from last session, but use only 50% of the previous weight.

Deload Monday 

Deload Wednesday 

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Deload Friday 

1 reviews for Hypertrophie Mesocycle for Powerlifting

Emil S.