HyperStrength - Powerlifting focused

Plan Details

The HyperStrength - Powerlifting focused routine by Shadowed_31 is a 6 day workout plan. It is a intermediate level plan to achieve sport fitness goals.

Plan Description

This program is custom made to meet both hypertrophy and strength with strength peaking for powerlif... Read More

This program is custom made to meet both hypertrophy and strength with strength peaking for powerlifting competition. It should be followed using a weekly undulating intensity periodization during a full macrocycle. The macrocycle should last 16 weeks and is divided in 4 mesocycles of 4 microcycles - 3 Normal weeks and 1 Deload week. A deload consists of loading the last load and doing half the reps for half the sets. First microcycle is 70% of 1RM for 10 reps for all 4 sets on the main compounds. Accesory lifts are 10-12 reps with 1 RIR. Every microcycle increases in intensity, so microcycle 2 should be 75% of 1RM for 8 reps and microcycle 3 will be 80% of 1RM for 6 reps. Microcycle 4 is Deload. The microcycle immediately following a deload backs off on intensity by 5% of 1RM, so Microcycle 5 becomes 75% of 1RM for 8 reps and the subsequent Microcycles continues to increase until next deload, so on and so forth leading up to strength week. Strength week is on Microcycle 15 where there are 2 choices: either load 95% of 1RM doing AMRAP or attempt a single with a load of 105% of 1RM and set a new 1RM record. Last microcycle is a Full Deload, doing half the sets with half the load for half the reps.