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Powerlifting hypertrophy with pull-ups/dips emphasis

by Harsh Kaushik
74 athletes joined
5.0
(1 rating)

Program Description

To increase muscle size using a combination of bodybuilding exercises and pull-ups/dips

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 05, 2024 06:09
  • Last Edited
    Aug 26, 2025 04:14

Summary

Unlock your strength potential with this 10-week Powerlifting Hypertrophy program, designed to enhance muscle growth while emphasizing pull-ups and dips. Committing to five days a week, you'll engage in a balanced mix of compound lifts and targeted accessory work, ensuring comprehensive upper body development. Each session is crafted to push your limits, combining high-intensity sets with focused rep ranges. Get ready to build serious muscle and strength while mastering the art of bodyweight movements!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Glutes
10.1%
Triceps
9.6%
Hamstrings
9%
Lats
8.6%
Lower Back
6.8%
Biceps
6.6%
Quadriceps
6.3%
Chest
5.8%
Calves
5.6%
Front Delts
5.3%
Abs
5.1%
Middle Delts
4.5%
Rear Delts
4.3%
Adductors
0.5%
Forearms
0.3%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 7
2
Dip (Weighted)
1
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 8
2
Dip (Weighted)
1
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 8
2
Dip (Weighted)
1
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 9
2
Dip (Weighted)
1
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 7
2
Dip (Weighted)
1
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 8
2
Dip (Weighted)
1
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 8
2
Dip (Weighted)
1
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 8
2
Dip (Weighted)
1
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 8
2
Dip (Weighted)
1
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10-12 reps
RPE 9
2
Dip (Weighted)
1
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 9
4
Tricep Extension (Cable)
1
12-15 reps
RPE 9
5
Cable Crunch
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 7
2
Barbell Row
1
8-10 reps
RPE 7
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 8
2
Barbell Row
1
8-10 reps
RPE 8
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 8
2
Barbell Row
1
8-10 reps
RPE 8
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 9
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 7
2
Barbell Row
1
8-10 reps
RPE 7
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 8
2
Barbell Row
1
8-10 reps
RPE 8
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 8
2
Barbell Row
1
8-10 reps
RPE 8
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 8
2
Barbell Row
1
8-10 reps
RPE 8
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 8
2
Barbell Row
1
8-10 reps
RPE 8
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
10-12 reps
RPE 9
2
Barbell Row
1
8-10 reps
RPE 9
3
Single Arm High Row (Cable)
1
10 reps
RPE 9
4
Face Pull
1
15-20 reps
RPE 9
5
Bayesian Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 7
2
Good Morning
1
8-10 reps
RPE 7
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 8
2
Good Morning
1
8-10 reps
RPE 8
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 8
2
Good Morning
1
8-10 reps
RPE 8
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 9
2
Good Morning
1
8-10 reps
RPE 9
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 7
2
Good Morning
1
8-10 reps
RPE 7
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 8
2
Good Morning
1
8-10 reps
RPE 8
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 8
2
Good Morning
1
8-10 reps
RPE 8
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 8
2
Good Morning
1
8-10 reps
RPE 8
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 8
2
Good Morning
1
8-10 reps
RPE 8
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-8 reps
RPE 9
2
Good Morning
1
8-10 reps
RPE 9
3
Standing Calf Raise
1
12-15 reps
RPE 10
4
Lying Leg Curl
1
10-12 reps
RPE 9
5
Leg Extension
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 7
2
Dip (Weighted)
1
10-12 reps
RPE 7
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 8
2
Dip (Weighted)
1
10-12 reps
RPE 8
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 8
2
Dip (Weighted)
1
10-12 reps
RPE 8
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 9
2
Dip (Weighted)
1
10-12 reps
RPE 9
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 7
2
Dip (Weighted)
1
10-12 reps
RPE 7
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 8
2
Dip (Weighted)
1
10-12 reps
RPE 8
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 8
2
Dip (Weighted)
1
10-12 reps
RPE 8
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 8
2
Dip (Weighted)
1
10-12 reps
RPE 8
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 8
2
Dip (Weighted)
1
10-12 reps
RPE 8
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8-10 reps
RPE 9
2
Dip (Weighted)
1
10-12 reps
RPE 9
3
Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
1
10-12 reps
RPE 10
5
Preacher Curl (Barbell)
1
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 7
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 8
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 8
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 8
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 8
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 9
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 7
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 8
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 8
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 8
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 8
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 8
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 8
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 8
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 8
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
8-10 reps
RPE 9
2
Hip Thrust (Barbell)
1
10-12 reps
RPE 9
3
Sissy Squat
1
8 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
5
Back Extension (Weighted)
1
10-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Dip (Weighted)
3 Sets
6-8 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
4
Tricep Extension (Cable)
4 Sets
12-15 Reps
@9
5
Cable Crunch
3 Sets
12 Reps
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7
2
Dip (Weighted)
3 Sets
10-12 Reps
@7
3
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
10-12 Reps
@10
5
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 2
1
Chin-Up (Weighted)
3 Sets
10-12 Reps
@7
2
Barbell Row
3 Sets
8-10 Reps
@7
3
Single Arm High Row (Cable)
2 Sets
10 Reps
@9
4
Face Pull
3 Sets
15-20 Reps
@9
5
Bayesian Curl
1 Set
3 Sets
15 Reps
15 Reps
@9
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@7
2
Good Morning
2 Sets
8-10 Reps
@7
3
Standing Calf Raise
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
2 Sets
10-12 Reps
@9
5
Leg Extension
3 Sets
10-12 Reps
@9
Day 5
1
Stiff Leg Deadlift
3 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@7
3
Sissy Squat
4 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10