logo
BoostcampPNG

JL Powerlifting Hypertrophy

by Joshua Lamke
2 athletes joined

Program Description

Hypertrophy program for powerlifting. Aims to increase muscle size to prepare for strength block.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2024 02:30
  • Last Edited
    Jul 13, 2024 02:36
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
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
High Bar Squat (Barbell)
4
8 reps
RPE 7
2
Good Morning
4
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 8
2
Good Morning
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 9
2
Good Morning
4
8 reps
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
RPE 10
2
Good Morning
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
RPE 7
2
Good Morning
4
4 reps
RPE 7
3
Leg Press (45 Degrees)
4
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Dip (Weighted)
3
6 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Pec Fly (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
6 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Pec Fly (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Dip (Weighted)
3
6 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Dip (Weighted)
3
3 reps
RPE 7
3
Lat Pulldown
3
4 reps
RPE 7
4
Pec Fly (Dumbbell)
3
5 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
High Bar Squat (Barbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
High Bar Squat (Barbell)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
High Bar Squat (Barbell)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 7
3
High Bar Squat (Barbell)
4
3 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 7
4
JM Press
3
8 reps
RPE 7
5
Shoulder External Rotations
3
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
JM Press
3
8 reps
RPE 8
5
Shoulder External Rotations
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
JM Press
3
8 reps
RPE 9
5
Shoulder External Rotations
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 10
2
Bench Press (Close Grip)
3
8 reps
RPE 10
3
Barbell Row
3
8 reps
RPE 10
4
JM Press
3
8 reps
RPE 10
5
Shoulder External Rotations
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Close Grip)
3
4 reps
RPE 7
3
Barbell Row
3
4 reps
RPE 7
4
JM Press
3
4 reps
RPE 7
5
Shoulder External Rotations
3
4-6 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@7
2
Good Morning
4 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Dip (Weighted)
3 Sets
6 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 3
No exercises added to this day
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
4 Sets
6 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
Barbell Row
3 Sets
8 Reps
@7
4
JM Press
3 Sets
8 Reps
@7
5
Shoulder External Rotations
3 Sets
8-12 Reps
@7