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Kaleb’s hypertrophy powerlifting program

by Kaleb S.
1 athletes joined

Program Description

To build muscle size while also increasing muscular work capacity

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2025 08:10
  • Last Edited
    Feb 23, 2025 08:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 7
2
Squat (Barbell)
2
8 reps
-
3
Good Morning
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Barbell)
2
8 reps
-
3
Good Morning
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8.5
2
Squat (Barbell)
2
8 reps
-
3
Good Morning
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 9
2
Squat (Barbell)
2
8 reps
-
3
Good Morning
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 10
2
Squat (Barbell)
2
8 reps
-
3
Good Morning
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
-
2
Good Morning
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5 reps
RPE 7
2
Dip (Bodyweight)
2
AMRAP
-
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5 reps
RPE 8
2
Dip (Bodyweight)
2
AMRAP
-
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5 reps
RPE 8.5
2
Dip (Bodyweight)
2
AMRAP
-
3
Chest Fly (Cable)
2
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5 reps
RPE 9
2
Dip (Bodyweight)
2
AMRAP
-
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5 reps
RPE 10
2
Dip (Bodyweight)
2
AMRAP
-
3
Chest Fly (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
3 reps
-
2
Dip (Bodyweight)
2
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
2
10 reps
12 reps
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
2
10 reps
12 reps
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 8.5
2
Barbell Row
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
2
10 reps
12 reps
RPE 8.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
2
10 reps
12 reps
RPE 9
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
2
10 reps
12 reps
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
4 reps
-
2
Barbell Row
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 7
2
Back Extension
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 8
2
Back Extension
2
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 8.5
2
Back Extension
2
8 reps
RPE 8.5
3
Leg Press (45 Degrees)
4
6 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 9
2
Back Extension
2
8 reps
RPE 9
3
Leg Press (45 Degrees)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
RPE 10
2
Back Extension
2
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
5 reps
-
2
Leg Press
4
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 7
3
Upright Row (Barbell)
4
8 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
RPE 8
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
RPE 8.5
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 8.5
3
Upright Row (Barbell)
4
8 reps
RPE 8.5
4
Face Pull
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
RPE 9
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 9
3
Upright Row (Barbell)
4
8 reps
RPE 9
4
Face Pull
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
RPE 10
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
RPE 10
3
Upright Row (Barbell)
4
8 reps
RPE 10
4
Face Pull
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
5 reps
-
2
Rolling Tricep Extension (Dumbbell)
4
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
5 Reps
@7
2
Squat (Barbell)
2 Sets
8 Reps
-
3
Good Morning
3 Sets
8 Reps
@7
Day 3
1
Lat Pulldown
4 Sets
8 Reps
@7
2
Barbell Row
3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
2 Sets
10 Reps
12 Reps
@7
@6
Day 2
1
Bench Press (Wide Grip)
3 Sets
5 Reps
@7
2
Dip (Bodyweight)
2 Sets
AMRAP
-
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
Day 4
1
Deadlift (Deficit)
3 Sets
5 Reps
@7
2
Back Extension
2 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
4 Sets
6 Reps
@7
Day 5
1
Bench Press (Close Grip)
4 Sets
5 Reps
@7
2
Rolling Tricep Extension (Dumbbell)
4 Sets
10 Reps
@7
3
Upright Row (Barbell)
4 Sets
8 Reps
@7
4
Face Pull
3 Sets
12 Reps
@7