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Powerlifting and hyperthropy

by Oskars O.
3 athletes joined

Program Description

This programm is made for powerlofyers who also want big muscules. Just repeat this week and keep progressing and that all.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Apr 02, 2025 04:51
  • Last Edited
    Jun 18, 2025 09:58

Summary

Unlock your strength potential with this dynamic 1-week program designed for both powerlifting and hypertrophy enthusiasts. Comprising three intense training sessions, you’ll focus on heavy compound lifts like the bench press, squat, and deadlift, while also incorporating targeted accessory movements to enhance muscle growth. Each workout is structured to challenge your limits, ensuring you build both strength and size efficiently. Get ready to transform your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
4 reps
6 reps
RPE 9
RPE 7.5
2
Deadlift (Barbell)
4
5 reps
RPE 7.5
3
Lying Leg Curl
3
7 reps
RPE 7.5
4
Seated Row (Cable)
3
7 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
4 reps
6 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
5 reps
RPE 9
RPE 7.5
2
Squat (Barbell)
4
5 reps
RPE 7.5
3
Leg Extension
3
8 reps
RPE 7.5
4
Lat Pulldown
3
7 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6.5
7
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
4 Reps
6 Reps
@9
@7.5
2
Deadlift (Barbell)
4 Sets
5 Reps
@7.5
3
Lying Leg Curl
3 Sets
7 Reps
@7.5
4
Seated Row (Cable)
3 Sets
7 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6.5
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6.5
Day 2
1
Squat (Barbell)
4 Sets
1 Set
4 Reps
6 Reps
@9
@7
2
Bench Press (Barbell)
4 Sets
5 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6.5
Day 3
1
Deadlift (Barbell)
3 Sets
1 Set
3 Reps
5 Reps
@9
@7.5
2
Squat (Barbell)
4 Sets
5 Reps
@7.5
3
Leg Extension
3 Sets
8 Reps
@7.5
4
Lat Pulldown
3 Sets
7 Reps
@7.5
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@6.5
6
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@6.5
7
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7