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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
    Apr 21, 2025 10:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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