Power Hypertrophy

Strength and Muscle

4 weeks / 4 days per week

Set up for heavy lifts early in the week- Squat and bench on day one 3/5/1 style with FSL, and deadlift in “Embrace the Pain” format along with OH Press in 3/5/1 with no FSL. The second half of the week is for technique and hypertrophy. It’s set up as I run it, but is easily customisable for more or less volume. Workouts range from an hour to an hour and a half. Good luck.

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Week 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental

5 x 5 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 5 reps

Incline Bench Press

Supplemental

10 x 2 reps

Leg Press

Assistance

4 x 8 reps

Chest Dip

Assistance

8 x 8 reps

Tricep Extension

Assistance

3 x 15 reps

Deadlift

Main

1 x 3 reps

Mixed Grip • CAT Deadlift

Supplemental

6 x 4 reps

Deficit Deadlift

Supplemental

2 x 6 reps

Bent Over • Row

Assistance

3 x 8 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Machine Shoulder Press

Assistance

8 x 8 reps

Pull-Up

Assistance

8 x 8 reps

Glute-Ham Raise

Assistance

3 x 15 reps

Pin Press

Assistance

6 x 3 reps

Pin Squat

Assistance

6 x 3 reps

Pec Deck Fly

Assistance

8 x 8 reps

Leg Extension

Assistance

4 x 50 reps

Seated • Row

Assistance

30 x 4 reps

Tricep Extension

Assistance

3 x 15 reps

Sumo • Deadlift

Assistance

5 x 10 reps

Seated Dumbbell Press

Assistance

5 x 10 reps

Pulldown

Assistance

4 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

4 x 6 reps

Biceps Curl

Assistance

4 x 6 reps

Week 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

5 x 5 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 5 reps

Incline Bench Press

Supplemental

10 x 2 reps

Leg Press

Assistance

4 x 8 reps

Chest Dip

Assistance

8 x 8 reps

Tricep Extension

Assistance

3 x 15 reps

Deadlift

Main

1 x 3 reps

Mixed Grip • CAT Deadlift

Supplemental

8 x 4 reps

Deficit Deadlift

Supplemental

2 x 6 reps

Bent Over • Row

Assistance

3 x 8 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Machine Shoulder Press

Assistance

8 x 8 reps

Pull-Up

Assistance

8 x 8 reps

Glute-Ham Raise

Assistance

3 x 15 reps

Pin Press

Assistance

6 x 3 reps

Pin Squat

Assistance

6 x 3 reps

Pec Deck Fly

Assistance

8 x 8 reps

Leg Extension

Assistance

4 x 50 reps

Seated • Row

Assistance

30 x 4 reps

Tricep Extension

Assistance

3 x 15 reps

Sumo • Deadlift

Assistance

5 x 10 reps

Seated Dumbbell Press

Assistance

5 x 10 reps

Pulldown

Assistance

4 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

4 x 6 reps

Biceps Curl

Assistance

4 x 6 reps

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental

5 x 5 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 5 reps

Incline Bench Press

Supplemental

10 x 2 reps

Leg Press

Assistance

4 x 8 reps

Chest Dip

Assistance

8 x 8 reps

Tricep Extension

Assistance

3 x 15 reps

Deadlift

Main

1 x 3 reps

Mixed Grip • CAT Deadlift

Supplemental

10 x 4 reps

Deficit Deadlift

Supplemental

2 x 6 reps

Bent Over • Row

Assistance

3 x 8 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Machine Shoulder Press

Assistance

8 x 8 reps

Pull-Up

Assistance

8 x 8 reps

Glute-Ham Raise

Assistance

3 x 15 reps

Pin Press

Assistance

6 x 3 reps

Pin Squat

Assistance

6 x 3 reps

Pec Deck Fly

Assistance

8 x 8 reps

Leg Extension

Assistance

4 x 50 reps

Seated • Row

Assistance

30 x 4 reps

Tricep Extension

Assistance

3 x 15 reps

Sumo • Deadlift

Assistance

5 x 10 reps

Seated Dumbbell Press

Assistance

5 x 10 reps

Pulldown

Assistance

4 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

4 x 6 reps

Biceps Curl

Assistance

4 x 6 reps

Week 4

Squat

Main

3 x 3 reps

Squat

Supplemental

5 x 5 reps

Bench Press

Main

3 x 3 reps

Bench Press

Supplemental

5 x 5 reps

Incline Bench Press

Supplemental

10 x 2 reps

Leg Press

Assistance

4 x 8 reps

Chest Dip

Assistance

8 x 8 reps

Tricep Extension

Assistance

3 x 15 reps

Deadlift

Main

3 x 5 reps

Mixed Grip • CAT Deadlift

Supplemental

3 x 5 reps

Deficit Deadlift

Supplemental

3 x 5 reps

Bent Over • Row

Assistance

3 x 8 reps

Overhead • Press

Main

3 x 3 reps

Machine Shoulder Press

Assistance

8 x 8 reps

Pull-Up

Assistance

8 x 8 reps

Glute-Ham Raise

Assistance

3 x 15 reps

Pin Press

Assistance

6 x 3 reps

Pin Squat

Assistance

6 x 3 reps

Pec Deck Fly

Assistance

8 x 8 reps

Leg Extension

Assistance

4 x 50 reps

Seated • Row

Assistance

30 x 4 reps

Tricep Extension

Assistance

3 x 15 reps

Sumo • Deadlift

Assistance

5 x 10 reps

Seated Dumbbell Press

Assistance

5 x 10 reps

Pulldown

Assistance

4 x 10 reps

Lateral • Raise

Assistance

3 x 10 reps

Bulgarian Split Squat

Assistance

4 x 6 reps

Biceps Curl

Assistance

4 x 6 reps

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