POWER & HYPERTROPHY PROGRAM

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.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Dip (Weighted)

Pendlay Row

Seated Shoulder Press (Dumbbell)

Bicep Curl (Cable)

Single Arm Overhead Tricep Extension

Upper Body Power

Squat (Barbell)

Hack Squat

Leg Extension

Stiff Leg Deadlift (Dumbbell)

Single-Leg Leg Curl

Standing Calf Raise

Seated Calf Raise

Lower Body Power

Chest Supported Row (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Lateral Raise (Dumbbell)

Lying Side Lateral Raise

Back & shoulders HT

One Arm Lateral Raise (Cable)

Seated Military Press (Smith Machine)

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Single Arm High Row (Cable)

Single Arm Rear Delt Fly (Cable)

Reverse Abs Crunch (Bodyweight)

Upper Body HT

Front Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Leg Curl

Calf Raise (Leg Press)

Lower Body HT

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Tricep Kickback

Chest & Arms HT

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