Powerlifting

Beginner Hypertrophy Block

5-day beginner block focusing on building muscle mass and work capacity with RPE guidelines.

8 weeks

5 workouts/week

Day 1: Squat & Bench

Warm-up

Foam Roll (Quads, Glutes, Adductors)

5-10 sets

min reps

Cat-Cow

1 sets

10 reps

Goblet Squats

2 sets

10 reps

Band Pull-Aparts

2 sets

15 reps

Main Lifts

Squat

4 sets

8 @ RPE 7 reps

Bench Press

4 sets

8 @ RPE 7 reps

Accessories

Leg Press

3 sets

12-15 @ RPE 8 reps

Dumbbell Flyes

3 sets

12-15 @ RPE 8 reps

Cable Crunches

3 sets

15-20 reps

Day 2: Deadlift & Press

Warm-up

Foam Roll (Hamstrings, Lats, Pecs)

5-10 sets

min reps

Bird-Dog

1 sets

10/side reps

Good Mornings (empty bar)

2 sets

12 reps

Face Pulls

2 sets

15 reps

Main Lifts

Deadlift

3 sets

6 @ RPE 7 reps

Overhead Press

4 sets

10 @ RPE 8 reps

Accessories

Lat Pulldowns

4 sets

10-12 @ RPE 8 reps

Lateral Raises

4 sets

15-20 @ RPE 9 reps

Plank

3 sets

Max Hold reps

Day 3: Squat & Bench Variation

Warm-up

Dynamic Stretches (Leg Swings, Arm Circles)

5 sets

min reps

Glute Bridges

2 sets

15 reps

Push-ups

2 sets

10-12 reps

Main Lifts

Pause Squat

4 sets

5 @ RPE 7 reps

Incline Bench Press

4 sets

10 @ RPE 8 reps

Accessories

Bulgarian Split Squats

3 sets

10/side @ RPE 8 reps

Skull Crushers

3 sets

12-15 @ RPE 8 reps

Hanging Leg Raises

3 sets

10-15 reps

Day 4: Active Recovery or Rest

Warm-up

Light activity like walking or stretching.

20-30 sets

min reps

Day 5: Deadlift Variation & Back

Warm-up

Thoracic Spine Windmills

2 sets

10/side reps

Hip Airplanes

2 sets

8/side reps

Band Pull-Aparts

2 sets

20 reps

Main Lifts

Romanian Deadlift

4 sets

10 @ RPE 7 reps

Barbell Rows

4 sets

10 @ RPE 8 reps

Accessories

Chest-Supported Rows

3 sets

12-15 @ RPE 9 reps

Bicep Curls

3 sets

12-15 @ RPE 9 reps

Reverse Pec-Deck

3 sets

15-20 reps