10 weeks 5 sessions/week
PowerliftingHypertrophyStrength
About This Plan
A 10-week periodized hybrid program that dedicates the first half of each session to heavy powerlifting and the second half to hypertrophy-focused bodybuilding accessories, trained five days per week. Monday is heavy squat day (5x3 at 85–90% 1RM) followed by leg press, hack squats, and hamstring curls (3x10-12). Wednesday focuses on bench press (5x3) then dumbbell incline press, cable flyes, and tricep pushdowns. Friday is deadlift day (5x2 at 87–92%) followed by barbell rows, lat pulldowns, and bicep curls. Tuesday and Thursday are dedicated hypertrophy days — an upper body pump session and a lower body volume session, respectively, using moderate loads (65–75% 1RM) for 4x8-12 across all movements. Weeks 1–3 establish baseline loads, weeks 4–7 ramp intensity by 3–5% each week, week 8 is a programmed deload, and weeks 9–10 peak with heavy singles and doubles to test new maxes. Rest periods are 3–5 minutes on powerlifts and 60–90 seconds on accessories.
What You'll Get
- Structured 10 weeks training program
- 5 workouts per week with rest days
- Progressive overload and periodization built in
- Exercise demonstrations and form cues
- Warm-up and cool-down routines
