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Hypertrophy (For Strength) Mesocycle # 3 (Matt)

by Curtis H.
1 athletes joined

Program Description

Hypertrophy (For Strength) – Focused Block Cycle Length: Training Blocks (6-8weeks) Primary Goal: Increase muscle size in ways that directly improve strength potential. Bigger muscles can move more weight—but only when grown in the prime movers and trained in rep ranges that actually carry over to your main lift

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2025 05:00
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unlock your strength potential with Matt's Hypertrophy (For Strength) Mesocycle #3, a focused 6-week program designed for serious lifters. Training three days a week, you'll engage in a variety of compound and isolation exercises, including bench presses, squats, and lateral raises, to build muscle and enhance your strength. This program is tailored to push your limits while ensuring balanced muscle development. Get ready to transform your physique and elevate your performance!
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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
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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
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Deficit Push Up
3
10-20 reps
-
5
Pullover (Dumbbell)
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Deficit Push Up
3
10-20 reps
-
5
Pullover (Dumbbell)
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Deficit Push Up
3
10-20 reps
-
5
Pullover (Dumbbell)
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Deficit Push Up
3
10-20 reps
-
5
Pullover (Dumbbell)
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Deficit Push Up
3
10-20 reps
-
5
Pullover (Dumbbell)
3
10-12 reps
-
6
Straight Arm Pulldown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Deficit Push Up
1
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
5
5 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Dumbbell Kneeling Hip Raise
3
10-20 reps
-
5
Sissy Squat
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
5
5 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Dumbbell Kneeling Hip Raise
3
10-20 reps
-
5
Sissy Squat
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
5
5 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Dumbbell Kneeling Hip Raise
3
10-20 reps
-
5
Sissy Squat
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
5
5 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Dumbbell Kneeling Hip Raise
3
10-20 reps
-
5
Sissy Squat
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
5
5 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4
Dumbbell Kneeling Hip Raise
3
10-20 reps
-
5
Sissy Squat
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
3
Dumbbell Kneeling Hip Raise
2
10-20 reps
-
4
Sissy Squat
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bent Over Row (Barbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Dumbbell)
3
10-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
-
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Chest Fly (Dumbbell)
1
10-12 reps
-
5
Incline Curl (Dumbbell)
1
10-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
2
Bench Press (Barbell)
4 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Deficit Push Up
3 Sets
10-20 Reps
-
5
Pullover (Dumbbell)
3 Sets
10-12 Reps
-
6
Straight Arm Pulldown
3 Sets
12-15 Reps
-
Day 2
1
Lying Leg Curl
3 Sets
12-15 Reps
-
2
Squat (Barbell)
5 Sets
5 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
4
Dumbbell Kneeling Hip Raise
3 Sets
10-20 Reps
-
5
Sissy Squat
2 Sets
10-15 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-