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 03, 2025 07:06

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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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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