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POWER & HYPERTROPHY PROGRAM

by Ayman N.
1 athletes joined

Program Description

The Powerbuilding Hypertrophy Focus Program is designed to maximize both strength and muscle growth, blending progressive overload with hypertrophy-specific training. It emphasizes heavy compound lifts for strength while incorporating high-volume, controlled-tempo isolation work to optimize muscle size, symmetry, and definition. The program is structured to ensure progressive strength gains while achieving a dense, aesthetic physique with balanced development.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2025 10:44
  • Last Edited
    Feb 27, 2025 01:05
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
5
Pendlay Row
3
5 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
6 reps
10 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
5
Pendlay Row
3
5 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
6 reps
10 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
5
Pendlay Row
3
5 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
6 reps
10 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
6 reps
10 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
1
6 reps
10 reps
RPE 10
RPE 10
5
Pendlay Row
3
5 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
6 reps
10 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
3
10-15 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
70%
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 10
5
Single-Leg Leg Curl
2
6-10 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
75%
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 10
5
Single-Leg Leg Curl
2
6-10 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 10
5
Single-Leg Leg Curl
2
6-10 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
85%
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
5-8 reps
RPE 10
5
Single-Leg Leg Curl
2
6-10 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Seated Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
10-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
10-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
10-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
2
Seated Military Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
2
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
10-12 reps
RPE 10
6
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
5
Lat Pulldown
2
15-20 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Lying Side Lateral Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
5
Lat Pulldown
2
15-20 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Lying Side Lateral Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
5
Lat Pulldown
2
15-20 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Lying Side Lateral Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
5
Lat Pulldown
2
15-20 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
8
Lying Side Lateral Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
65%
2
Hack Squat
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
2
12-15 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
7
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
8
Seated Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
65%
2
Hack Squat
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
2
12-15 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
7
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
8
Seated Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
65%
2
Hack Squat
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
2
12-15 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
7
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
8
Seated Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
65%
2
Hack Squat
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
12-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 10
5
Single-Leg Leg Curl
2
12-15 reps
RPE 10
6
Leg Curl
2
15-20 reps
RPE 10
7
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
8
Seated Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
3 reps
3 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
15-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
8
Tricep Kickback
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
3 reps
3 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
15-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
8
Tricep Kickback
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
3 reps
3 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
15-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
8
Tricep Kickback
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
3 reps
3 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
15-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
8
Tricep Kickback
3
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
70%
2
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
4
Dip (Weighted)
1 Set
1 Set
6 Reps
10 Reps
@10
@10
5
Pendlay Row
3 Sets
5 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
6 Reps
10 Reps
@10
@10
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
8
Single Arm Overhead Tricep Extension
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
70%
2
Hack Squat
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Stiff Leg Deadlift (Dumbbell)
3 Sets
5-8 Reps
@10
5
Single-Leg Leg Curl
2 Sets
6-10 Reps
@10
6
Standing Calf Raise
3 Sets
12-20 Reps
@10
7
Seated Calf Raise
2 Sets
12-20 Reps
@10
Day 4
1
Pendlay Row
6 Sets
3 Reps
65%
2
Chest Supported Row (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
5
Lat Pulldown
2 Sets
15-20 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
8
Lying Side Lateral Raise
3 Sets
12-20 Reps
@10
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
2
Seated Military Press (Smith Machine)
2 Sets
6-8 Reps
@10
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@10
4
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@10
5
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@10
6
Single Arm Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
@10
Day 5
1
Front Squat (Barbell)
6 Sets
3 Reps
65%
2
Hack Squat
3 Sets
8-12 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
@10
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@10
@10
5
Single-Leg Leg Curl
2 Sets
12-15 Reps
@10
6
Leg Curl
2 Sets
15-20 Reps
@10
7
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
8
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 6
1
Bench Press (Dumbbell)
3 Sets
3 Sets
3 Reps
3 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
@10
4
Chest Fly (Machine)
2 Sets
15-20 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
8
Tricep Kickback
3 Sets
15-20 Reps
@10