logo
Powerlifting Hypertrophy 2
by Leandro Tavarez
13 athletes joined
5.0
(1 rating)
Program Description
Quick way to get pumps and grow those muscles that will get you a bigger squat bench and deadlift
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 23, 2024 05:09
Last Edited
Jun 25, 2024 03:10
down_app
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Assisted)
2 Sets
8 Reps
@7
2
Lat Pulldown
2 Sets
12 Reps
@7
3
Single Arm Cable Row
1 Set
15 Reps
@7
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
@7
5
Alternating Dumbbell Curl
2 Sets
12 Reps
@7
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Reps
8 Reps
@6
@7
2
Stiff Leg Deadlift
1 Set
8 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@7
4
Back Extension
2 Sets
12 Reps
@7
5
Hip Adductor (Machine)
2 Sets
12 Reps
@7
6
Lateral Raise (Machine)
2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Reps
8 Reps
@6
@7
2
Squat (Low Bar)
2 Sets
5 Reps
@6
3
Hack Squat
1 Set
10 Reps
@7
4
Seated Hamstring Curl
2 Sets
15 Reps
@7
5
Forearm Roller
1 Set
AMRAP
@7
Day 3
1
Bench Press (Close Grip)
1 Set
2 Sets
1 Reps
8 Reps
@6
@7
2
Bench Press (Paused)
1 Set
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
5
Pec Deck (Machine)
2 Sets
12 Reps
@7
6
Lateral Raise (Machine)
2 Sets
12 Reps
@7
Day 5
1
Larsen Press (Barbell)
1 Set
2 Sets
1 Reps
8 Reps
@6
@7
2
Cambered Bar Bench (paused)
1 Set
10 Reps
@7
3
Pull-Up (Assisted)
2 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
5
Pec Deck (Machine)
2 Sets
15 Reps
@7
6
JM Press
1 Set
1 Set
10 Reps
12 Reps
@7
@7
7
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
8
Lateral Raise (Machine)
2 Sets
12 Reps
@7
Day 2
1
Pull-Up (Assisted)
2 Sets
8 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Single Arm Cable Row
2 Sets
15 Reps
@7
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
8 Reps
8 Reps
@7
@8
@7
2
Stiff Leg Deadlift
2 Sets
8 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@7
4
Back Extension
3 Sets
12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
12 Reps
@7
6
Lateral Raise (Machine)
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
8 Reps
@7
@7
2
Squat (Low Bar)
2 Sets
5 Reps
@6
3
Hack Squat
2 Sets
10 Reps
@7
4
Seated Hamstring Curl
2 Sets
15 Reps
@7
5
Forearm Roller
1 Set
AMRAP
@8
Day 5
1
Larsen Press (Barbell)
1 Set
3 Sets
1 Reps
8 Reps
@7
@7
2
Cambered Bar Bench (paused)
2 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
5
Pec Deck (Machine)
3 Sets
15 Reps
@7
6
JM Press
1 Set
2 Sets
10 Reps
12 Reps
@7
@7
7
Incline Curl (Dumbbell)
3 Sets
15 Reps
@7
8
Lateral Raise (Machine)
3 Sets
12 Reps
@7
Day 3
1
Bench Press (Close Grip)
1 Set
2 Sets
1 Reps
8 Reps
@7
@7
2
Bench Press (Paused)
2 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
5
Pec Deck (Machine)
3 Sets
12 Reps
@7
6
Lateral Raise (Machine)
3 Sets
12 Reps
@7
Day 2
1
Pull-Up (Assisted)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Single Arm Cable Row
2 Sets
15 Reps
@8
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
8 Reps
@8
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
8 Reps
@8
@8
2
Squat (Low Bar)
2 Sets
5 Reps
@7
3
Hack Squat
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
2 Sets
15 Reps
@8
5
Forearm Roller
2 Sets
AMRAP
@8
Day 5
1
Larsen Press (Barbell)
1 Set
3 Sets
1 Reps
8 Reps
@8
@8
2
Cambered Bar Bench (paused)
2 Sets
10 Reps
@8
3
Pull-Up (Assisted)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
3 Sets
15 Reps
@8
6
JM Press
1 Set
2 Sets
10 Reps
12 Reps
@8
@8
7
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8
8
Lateral Raise (Machine)
3 Sets
12 Reps
@8
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Reps
8 Reps
@8
@8
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
4
Back Extension
3 Sets
12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Assisted)
3 Sets
8 Reps
@9
2
Lat Pulldown
4 Sets
12 Reps
@9
3
Single Arm Cable Row
3 Sets
15 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@9
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
8 Reps
@7
@9
2
Bench Press (Paused)
2 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
5
Pec Deck (Machine)
3 Sets
12 Reps
@10
6
Lateral Raise (Machine)
4 Sets
12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
8 Reps
@7
@9
2
Squat (Low Bar)
3 Sets
5 Reps
@7
3
Hack Squat
3 Sets
10 Reps
@9
4
Seated Hamstring Curl
3 Sets
15 Reps
@10
5
Forearm Roller
1 Set
2 Sets
AMRAP
AMRAP
@10
@10
Day 5
1
Larsen Press (Barbell)
1 Set
4 Sets
1 Reps
8 Reps
@7
@9
2
Cambered Bar Bench (paused)
2 Sets
10 Reps
@9
3
Pull-Up (Assisted)
3 Sets
8 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@9
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
JM Press
1 Set
3 Sets
10 Reps
12 Reps
@9
@9
7
Incline Curl (Dumbbell)
4 Sets
15 Reps
@9
8
Lateral Raise (Machine)
4 Sets
12 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Reps
8 Reps
@7
@9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9
4
Back Extension
3 Sets
12 Reps
@9
5
Hip Adductor (Machine)
3 Sets
12 Reps
@9
6
Lateral Raise (Machine)
4 Sets
12 Reps
@9
Day 2
1
Pull-Up (Assisted)
4 Sets
8 Reps
@10
2
Lat Pulldown
4 Sets
12 Reps
@10
3
Single Arm Cable Row
3 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
5
Alternating Dumbbell Curl
5 Sets
12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
8 Reps
@10
@8
2
Squat (Low Bar)
2 Sets
5 Reps
@7
3
Hack Squat
4 Sets
10 Reps
@10
4
Seated Hamstring Curl
3 Sets
15 Reps
@10
5
Forearm Roller
4 Sets
AMRAP
@10
Day 5
1
Larsen Press (Barbell)
1 Set
4 Sets
1 Reps
8 Reps
@8
@10
2
Cambered Bar Bench (paused)
2 Sets
10 Reps
@10
3
Pull-Up (Assisted)
4 Sets
8 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
5
Pec Deck (Machine)
3 Sets
15 Reps
@10
6
JM Press
1 Set
3 Sets
10 Reps
12 Reps
@10
@10
7
Incline Curl (Dumbbell)
5 Sets
15 Reps
@10
8
Lateral Raise (Machine)
4 Sets
15 Reps
@10
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
8 Reps
@9
@10
2
Bench Press (Paused)
2 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@10
4
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@10
5
Pec Deck (Machine)
4 Sets
12-15 Reps
@10
6
Lateral Raise (Machine)
4 Sets
15 Reps
@10
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
1 Reps
8 Reps
8 Reps
@9
@10
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
4
Back Extension
4 Sets
12 Reps
@9
5
Hip Adductor (Machine)
4 Sets
12 Reps
@9
6
Lateral Raise (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@9
@10
Day 1
1
High Bar Squat (Barbell)
2 Sets
8 Reps
@6
2
Stiff Leg Deadlift
2 Sets
8 Reps
@6
Day 3
1
Deadlift (Barbell)
2 Sets
8 Reps
@6
2
Squat (Low Bar)
2 Sets
5 Reps
@6
Day 4
1
Larsen Press (Barbell)
3 Sets
8 Reps
@6
2
Pull-Up (Assisted)
2 Sets
8 Reps
@6
Day 2
1
Bench Press (Close Grip)
2 Sets
8 Reps
@6
2
Bench Press (Paused)
2 Sets
10 Reps
@6
3
Lat Pulldown
2 Sets
12 Reps
@6