Power Hypertrophy Upper Lower — two heavy strength days and two lighter hypertrophy days, so you build size and your top-end numbers in the same week.
Power days use low reps and heavy loads to build strength on the big lifts, while hypertrophy days use lighter weight and higher reps to add volume and muscle — running both every week means neither quality gets left behind.
Power days come first in the week, hypertrophy days follow after a rest day.
Heavy, low-rep pressing and pulling.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Bench Press | 4 | 4-6 | 2-3 min |
Barbell Row | 4 | 6 | 2 min |
Overhead Press | 3 | 6-8 | 90 sec |
Weighted Pull-Up | 3 | 6-8 | 90 sec |
Barbell Curl | 2 | 8 | 60 sec |
Heavy squat and hinge work.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Back Squat | 4 | 4-6 | 2-3 min |
Deadlift | 3 | 5 | 3 min |
Leg Press | 3 | 8-10 | 90 sec |
Calf Raise | 3 | 10 | 60 sec |
Lighter loads, higher reps, more total sets.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Incline Dumbbell Press | 3 | 8-10 | 90 sec |
Cable Row | 3 | 10-12 | 60 sec |
Lateral Raise | 3 | 12-15 | 45 sec |
Cable Curl | 3 | 12 | 45 sec |
Tricep Pushdown | 3 | 12 | 45 sec |
Isolation-focused volume for the legs.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Leg Extension | 3 | 12-15 | 60 sec |
Leg Curl | 3 | 12 | 60 sec |
Walking Lunge | 3 | 12 / leg | 60 sec |
Calf Raise | 4 | 15 | 45 sec |
Keep power days honestly heavy — aim for the top of the rep range only when the weight is genuinely challenging — and let the hypertrophy days be where you chase the pump and extra volume.