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Powerlifting hypertrophy with pull-ups/dips emphasis
by Harsh Kaushik
53 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
Jun 09, 2024 08:59
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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
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
2
Dip (Weighted)
3 Sets
6-8 Reps
@8
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 2
1
Chin-Up (Weighted)
3 Sets
10-12 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
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 4
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
10-12 Reps
@8
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 5
1
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
3
Sissy Squat
2 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Good Morning
3 Sets
8-10 Reps
@8
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 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
2
Dip (Weighted)
3 Sets
6-8 Reps
@8
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 2
1
Chin-Up (Weighted)
3 Sets
10-12 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
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
@8
2
Good Morning
3 Sets
8-10 Reps
@8
3
Standing Calf Raise
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
2 Sets
10-12 Reps
@9
5
Leg Extension
2 Sets
10-12 Reps
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
10-12 Reps
@8
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 5
1
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
3
Sissy Squat
2 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
2
Dip (Weighted)
3 Sets
6-8 Reps
@9
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 2
1
Chin-Up (Weighted)
3 Sets
10-12 Reps
@9
2
Barbell Row
3 Sets
8-10 Reps
@9
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
@9
2
Good Morning
3 Sets
8-10 Reps
@9
3
Standing Calf Raise
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
2 Sets
10-12 Reps
@9
5
Leg Extension
2 Sets
10-12 Reps
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9
2
Dip (Weighted)
3 Sets
10-12 Reps
@9
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 5
1
Stiff Leg Deadlift
3 Sets
8-10 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
3
Sissy Squat
2 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
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)
2 Sets
15-20 Reps
@9
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
5
Cable Crunch
2 Sets
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
2 Sets
15-20 Reps
@9
5
Bayesian Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@7
2
Good Morning
3 Sets
8-10 Reps
@7
3
Standing Calf Raise
3 Sets
12-15 Reps
@10
4
Lying Leg Curl
2 Sets
10-12 Reps
@9
5
Leg Extension
2 Sets
10-12 Reps
@9
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 5
1
Stiff Leg Deadlift
3 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@7
3
Sissy Squat
2 Sets
8 Reps
@10
4
Seated Calf Raise
2 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
2 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
2
Dip (Weighted)
3 Sets
6-8 Reps
@8
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 2
1
Chin-Up (Weighted)
3 Sets
10-12 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
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
@8
2
Good Morning
3 Sets
8-10 Reps
@8
3
Standing Calf Raise
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
2 Sets
10-12 Reps
@9
5
Leg Extension
2 Sets
10-12 Reps
@9
Day 4
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
10-12 Reps
@8
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 5
1
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
3
Sissy Squat
2 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
Day 2
1
Chin-Up (Weighted)
4 Sets
10-12 Reps
@8
2
Barbell Row
4 Sets
8-10 Reps
@8
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)
4 Sets
6-8 Reps
@8
2
Good Morning
4 Sets
8-10 Reps
@8
3
Standing Calf Raise
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
2 Sets
10-12 Reps
@9
5
Leg Extension
2 Sets
10-12 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
8-10 Reps
@8
2
Dip (Weighted)
4 Sets
10-12 Reps
@8
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 5
1
Stiff Leg Deadlift
4 Sets
8-10 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@8
3
Sissy Squat
2 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
@8
2
Dip (Weighted)
4 Sets
6-8 Reps
@8
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 1
1
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
@8
2
Dip (Weighted)
4 Sets
6-8 Reps
@8
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 2
1
Chin-Up (Weighted)
4 Sets
10-12 Reps
@8
2
Barbell Row
4 Sets
8-10 Reps
@8
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)
4 Sets
6-8 Reps
@8
2
Good Morning
4 Sets
8-10 Reps
@8
3
Standing Calf Raise
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@9
5
Leg Extension
3 Sets
10-12 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
8-10 Reps
@8
2
Dip (Weighted)
4 Sets
10-12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
4 Sets
8-10 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@8
3
Sissy Squat
3 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
4 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
5 Sets
10-12 Reps
@8
2
Dip (Weighted)
5 Sets
6-8 Reps
@8
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 2
1
Chin-Up (Weighted)
5 Sets
10-12 Reps
@8
2
Barbell Row
5 Sets
8-10 Reps
@8
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)
5 Sets
6-8 Reps
@8
2
Good Morning
5 Sets
8-10 Reps
@8
3
Standing Calf Raise
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@9
5
Leg Extension
3 Sets
10-12 Reps
@9
Day 4
1
Pull-Up (Weighted)
5 Sets
8-10 Reps
@8
2
Dip (Weighted)
5 Sets
10-12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
5 Sets
8-10 Reps
@8
2
Hip Thrust (Barbell)
5 Sets
10-12 Reps
@8
3
Sissy Squat
3 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
4 Sets
10-15 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
5 Sets
10-12 Reps
@9
2
Dip (Weighted)
5 Sets
6-8 Reps
@9
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 2
1
Chin-Up (Weighted)
5 Sets
10-12 Reps
@9
2
Barbell Row
5 Sets
8-10 Reps
@9
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)
5 Sets
6-8 Reps
@9
2
Good Morning
5 Sets
8-10 Reps
@9
3
Standing Calf Raise
4 Sets
12-15 Reps
@10
4
Lying Leg Curl
3 Sets
10-12 Reps
@9
5
Leg Extension
3 Sets
10-12 Reps
@9
Day 4
1
Pull-Up (Weighted)
5 Sets
8-10 Reps
@9
2
Dip (Weighted)
5 Sets
10-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@10
Day 5
1
Stiff Leg Deadlift
5 Sets
8-10 Reps
@9
2
Hip Thrust (Barbell)
5 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
8 Reps
@10
4
Seated Calf Raise
4 Sets
12-15 Reps
@10
5
Back Extension (Weighted)
4 Sets
10-15 Reps
@8