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Project hydraulic

by Kalash Sharma

Program Description

To smash Pr's

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 03, 2025 06:30
  • Last Edited
    Oct 04, 2025 01:04

Summary

Embark on a transformative 5-week journey with Project Hydraulic, designed for those ready to elevate their strength training. This program features 4 days of targeted workouts that emphasize compound lifts and accessory movements, ensuring comprehensive muscle engagement. With a focus on the chest, shoulders, and back, you'll master essential exercises like the Barbell Bench Press and Overhead Press while progressively increasing intensity. Get ready to build muscle, enhance your power, and achieve your fitness goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Triceps
24.4%
Chest
22.8%
Front Delts
18.5%
Rear Delts
13.2%
Middle Delts
11.6%
Upper Back
7.2%
Forearms
1.2%
Abs
1.1%
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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
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
Larsen Press (Barbell)
4
8 reps
65%
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Row
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
70%
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Row
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
75%
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Row
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
80%
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Row
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
8 reps
85%
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Row
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3 reps
5 reps
75%
68%
2
Overhead Press (Barbell)
3
15 reps
70%
3
Skull Crusher (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3 reps
5 reps
80%
73%
2
Overhead Press (Barbell)
3
12 reps
80%
3
Skull Crusher (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3 reps
5 reps
85%
78%
2
Overhead Press (Barbell)
3
10 reps
85%
3
Skull Crusher (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3 reps
5 reps
90%
83%
2
Overhead Press (Barbell)
3
8 reps
95%
3
Skull Crusher (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3 reps
5 reps
95%
85%
2
Overhead Press (Barbell)
2
15 reps
60%
3
Skull Crusher (Barbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
75%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
Day 4
No exercises added to this day
Week 1
1 / 5 Weeks
Day 1
1
Larsen Press (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Rear Delt Row
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Close Grip)
1 Set
2 Sets
3 Reps
5 Reps
75%
68%
2
Overhead Press (Barbell)
3 Sets
15 Reps
70%
3
Skull Crusher (Barbell)
3 Sets
15 Reps
@8
Day 4
No exercises added to this day
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
75%
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8