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BoostcampPNG

Powerlifting Hypertrophy 2

by Leandro Tavarez
19 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
    Oct 30, 2024 03:33

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
13.7%
Front Delts
9.8%
Triceps
9.8%
Glutes
8.9%
Quadriceps
8.4%
Lats
7.6%
Hamstrings
7.6%
Biceps
6.4%
Upper Back
6%
Middle Delts
5.6%
Lower Back
4.1%
Rear Delts
3.8%
Forearms
2.9%
Adductors
2.9%
Abs
2.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 7
2
Stiff Leg Deadlift
1
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 7
4
Back Extension
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
12 reps
RPE 7
6
Lateral Raise (Machine)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5
Hip Adductor (Machine)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
8 reps
RPE 8
RPE 8
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Back Extension
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
8 reps
RPE 6
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Back Extension
3
12 reps
RPE 9
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Machine)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
1 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 7
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Back Extension
4
12 reps
RPE 9
5
Hip Adductor (Machine)
4
12 reps
RPE 9
6
Lateral Raise (Machine)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Bench Press (Paused)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Single Arm Cable Row
1
15 reps
RPE 7
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Alternating Dumbbell Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Single Arm Cable Row
2
15 reps
RPE 7
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Cable Row
2
15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 8
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Single Arm Cable Row
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
3
15 reps
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Lat Pulldown
4
12 reps
RPE 10
3
Single Arm Cable Row
3
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
15 reps
RPE 10
5
Alternating Dumbbell Curl
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
8 reps
RPE 6
RPE 7
2
Bench Press (Paused)
1
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Pec Deck (Machine)
2
12 reps
RPE 7
6
Lateral Raise (Machine)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
8 reps
RPE 7
RPE 7
2
Bench Press (Paused)
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Paused)
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
5
Pec Deck (Machine)
4
12-15 reps
RPE 10
6
Lateral Raise (Machine)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Squat (Low Bar)
3
6 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 6
3
Hack Squat
1
10 reps
RPE 7
4
Seated Hamstring Curl
2
15 reps
RPE 7
5
Forearm Roller
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 7
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 6
3
Hack Squat
2
10 reps
RPE 7
4
Seated Hamstring Curl
2
15 reps
RPE 7
5
Forearm Roller
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
8 reps
RPE 8
RPE 8
2
Squat (Low Bar)
2
5 reps
RPE 6
3
Hack Squat
2
10 reps
RPE 7
4
Seated Hamstring Curl
2
15 reps
RPE 8
5
Forearm Roller
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
8 reps
RPE 6
RPE 9
2
Squat (Low Bar)
3
5 reps
RPE 7
3
Hack Squat
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 10
5
Forearm Roller
1
2
AMRAP
AMRAP
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
8 reps
RPE 10
RPE 8
2
Squat (Low Bar)
2
5 reps
RPE 7
3
Hack Squat
4
10 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
5
Forearm Roller
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
1 reps
8 reps
RPE 6
RPE 7
2
Cambered Bar Bench (paused)
1
10 reps
RPE 7
3
Pull-Up (Assisted)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 7
5
Pec Deck (Machine)
2
15 reps
RPE 7
6
JM Press
1
1
10 reps
12 reps
RPE 7
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
8
Lateral Raise (Machine)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3
1 reps
8 reps
RPE 7
RPE 7
2
Cambered Bar Bench (paused)
2
10 reps
RPE 7
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 7
5
Pec Deck (Machine)
3
15 reps
RPE 7
6
JM Press
1
2
10 reps
12 reps
RPE 7
RPE 7
7
Incline Curl (Dumbbell)
3
15 reps
RPE 7
8
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3
1 reps
8 reps
RPE 8
RPE 8
2
Cambered Bar Bench (paused)
2
10 reps
RPE 8
3
Pull-Up (Assisted)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
2
15 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 8
6
JM Press
1
2
10 reps
12 reps
RPE 8
RPE 8
7
Incline Curl (Dumbbell)
3
15 reps
RPE 8
8
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4
1 reps
8 reps
RPE 6
RPE 9
2
Cambered Bar Bench (paused)
2
10 reps
RPE 9
3
Pull-Up (Assisted)
3
8 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
JM Press
1
3
10 reps
12 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
4
15 reps
RPE 9
8
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4
1 reps
8 reps
RPE 8
RPE 10
2
Cambered Bar Bench (paused)
2
10 reps
RPE 10
3
Pull-Up (Assisted)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
15 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
JM Press
1
3
10 reps
12 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
5
15 reps
RPE 10
8
Lateral Raise (Machine)
4
15 reps
RPE 10
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