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Powerlifting Hypertrophy

by Leandro Tavarez
4 athletes joined

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
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2024 05:42
  • Last Edited
    Dec 04, 2024 01:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1 reps
8 reps
RPE 6
RPE 7
2
Tempo Bench Press
3
6 reps
65%
3
Stiff Leg Deadlift
2
8 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
10 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
2
1 reps
8 reps
RPE 7
RPE 8
2
Tempo Bench Press
3
6 reps
65%
3
Stiff Leg Deadlift
2
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10 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
Tempo Bench Press
3
6 reps
65%
3
Stiff Leg Deadlift
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 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 8
RPE 10
RPE 9
2
Tempo Bench Press
3
6 reps
65%
3
Stiff Leg Deadlift
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Hip Adductor (Machine)
5
12 reps
RPE 10
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
6 reps
RPE 6
2
Bench Press (Paused)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Single Arm Cable Row
3
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
12 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
6
Rear Delt Fly (Machine)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Cable Row
4
15 reps
RPE 8
4
Alternating Dumbbell Curl
2
12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
6
Rear Delt Fly (Machine)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
10 reps
18 reps
RPE 9
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Single Arm Cable Row
5
15 reps
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 10
2
Lat Pulldown
4
12 reps
RPE 10
3
Single Arm Cable Row
5
AMRAP
RPE 10
4
Alternating Dumbbell Curl
3
12 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
15 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 (Paused)
1
3
1 reps
8 reps
RPE 6
RPE 7
2
Deadlift (Paused)
3
3 reps
70%
3
Dip (Weighted)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
8 reps
RPE 7
RPE 8
2
Deadlift (Paused)
3
3 reps
75%
3
Dip (Weighted)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Pec Deck (Machine)
3
12 reps
RPE 8
7
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
8 reps
RPE 6
RPE 9
2
Deadlift (Paused)
3
3 reps
80%
3
Dip (Weighted)
2
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Pec Deck (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
8 reps
RPE 8
RPE 10
2
Deadlift (Paused)
3
3 reps
75%
3
Dip (Weighted)
2
10 reps
RPE 10
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
6
Pec Deck (Machine)
4
12-15 reps
RPE 10
7
Lateral Raise (Cable)
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 6
2
Snatch Deadlift
2
8 reps
RPE 7
3
Squat (Paused)
2
5 reps
RPE 6
4
Hack Squat
2
10 reps
RPE 7
5
Seated Hamstring Curl
2
15 reps
RPE 7
6
Reverse Hyperextension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 7
2
Snatch Deadlift
3
8 reps
RPE 8
3
Squat (Paused)
2
5 reps
RPE 7
4
Hack Squat
2
10 reps
RPE 7
5
Seated Hamstring Curl
2
15 reps
RPE 8
6
Reverse Hyperextension
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 6
2
Snatch Deadlift
3
8 reps
RPE 9
3
Squat (Paused)
3
5 reps
RPE 8
4
Hack Squat
3
10 reps
RPE 9
5
Seated Hamstring Curl
3
15 reps
RPE 10
6
Reverse Hyperextension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Snatch Deadlift
3
8 reps
RPE 10
3
Squat (Paused)
1
2
5 reps
5 reps
RPE 10
RPE 7
4
Hack Squat
4
10 reps
RPE 10
5
Seated Hamstring Curl
3
15 reps
RPE 10
6
Reverse Hyperextension
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
1 reps
8 reps
RPE 6
RPE 7
2
Bench Press (Dumbbell)
2
12 reps
RPE 7
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 7
5
JM Press
3
12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3
1 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
12 reps
RPE 8
3
Pull-Up (Assisted)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
2
15 reps
RPE 8
5
JM Press
3
12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3
1 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Assisted)
3
8 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
JM Press
4
12 reps
RPE 9
6
Preacher Curl (Dumbbell)
4
15 reps
RPE 9
7
Lateral Raise (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4
1 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
4
12 reps
RPE 10
3
Pull-Up (Assisted)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
15 reps
RPE 10
5
JM Press
4
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
5
15 reps
RPE 10
7
Lateral Raise (Cable)
4
15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
2 Sets
1 Reps
8 Reps
@6
@7
2
Tempo Bench Press
3 Sets
6 Reps
65%
3
Stiff Leg Deadlift
2 Sets
8 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
1 Set
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
12 Reps
@7
6
Lateral Raise (Machine)
3 Sets
12 Reps
@7
Day 2
1
Pull-Up (Assisted)
2 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Single Arm Cable Row
3 Sets
15 Reps
@7
4
Alternating Dumbbell Curl
2 Sets
12 Reps
@7
5
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@7
6
Rear Delt Fly (Machine)
2 Sets
15 Reps
@7
Day 5
1
Larsen Press (Barbell)
1 Set
2 Sets
1 Reps
8 Reps
@6
@7
2
Bench Press (Dumbbell)
2 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
5
JM Press
3 Sets
12 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@7
7
Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
1 Reps
@6
2
Snatch Deadlift
2 Sets
8 Reps
@7
3
Squat (Paused)
2 Sets
5 Reps
@6
4
Hack Squat
2 Sets
10 Reps
@7
5
Seated Hamstring Curl
2 Sets
15 Reps
@7
6
Reverse Hyperextension
2 Sets
12 Reps
@7
Day 3
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
8 Reps
@6
@7
2
Deadlift (Paused)
3 Sets
3 Reps
70%
3
Dip (Weighted)
2 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
12 Reps
@7