HyperStrength - Powerlifting focused

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5 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

DAY #1 - PUSH 5 exercises, 1 hr 34 mins

Barbell Bench Press	3x10 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 240s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 240s
Dumbbell Lateral Raise	4x10 reps	rest: 240s
EZ Bar Tricep Extension	4x10 reps	rest: 240s

DAY #2 - PULL & CALVES 5 exercises, 1 hr 34 mins

Barbell Deadlift	3x8 reps	rest: 120s
Barbell Deadlift	4x10 reps	rest: 240s
Weighted Pull-Up	4x10 reps	rest: 240s
Dumbbell One-Arm Row	4x10 reps	rest: 240s
Barbell Standing Calf Raise	4x10 reps	rest: 240s

DAY #3 - SHOULDERS 5 exercises, 1 hr 34 mins

Barbell Seated Press	3x8 reps	rest: 120s
Barbell Seated Press	4x10 reps	rest: 240s
Dumbbell Bent-Over Reverse Fly	4x10 reps	rest: 240s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 240s
Dumbbell Lateral Raise	4x10 reps	rest: 240s

DAY #4 - LEGS & CALVES 5 exercises, 1 hr 33 mins

Barbell Squat	3x10 reps	rest: 120s
Barbell Squat	4x10 reps	rest: 240s
	4x10 reps	rest: 240s
Machine Leg Curl (Prone)	4x10 reps	rest: 240s
Barbell Standing Calf Raise	4x10 reps	rest: 240s

DAY #5 - PUSH 5 exercises, 1 hr 34 mins

Barbell Bench Press	3x8 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 240s
Barbell Incline Bench Press	4x10 reps	rest: 240s
Barbell Curl	4x10 reps	rest: 240s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 240s

DAY #6 - PULL 5 exercises, 1 hr 31 mins

Barbell Deadlift	3x8 reps	rest: 120s
Barbell Deadlift	4x10 reps	rest: 240s
	4x10 reps	rest: 240s
Barbell Shrug	4x10 reps	rest: 240s
Cable Seated Row	4x10 reps	rest: 240s