Power And Hypertrophy Workout Plan

Workout Plan

Power And Hypertrophy Workout

This workout combines both powerlifting and bodybuilding styles, aiming to develop muscle while getting stronger.

Your strength training days consist of low sets and reps. Most moves aim for 2-3 sets of 4-6 reps. This means that each set will contain a lot of challenges. Using 85%-100% of your maximum weight in strength training is the best way to increase your physical strength.


Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.

How Much Weight Should I Lift?

For Strength Training, use 85-100% of your maximum weight with 1-5 reps. Practice your workout by resting for 3-5 minutes. eg. In the program with 5-3-1 set number, lift 85% weight in 5th repetition, 90% weight in 3 repetitions, and 100% weight in the last repetition by giving all your strength.

For Muscle Development, lift 75-85% of the maximum weight you can lift, apply at intervals of 8-12 repetitions, and apply a 45-60 second rest period. Try to increase the weight a little more each time you go to training.

One-rep-max is a measure of the amount of weight you can lift for a particular exercise for one repetition. It is often calculated using a one-rep-max calculator where you can input your max weight lifted for multiple reps and it will provide you with an equivalent one-rep-max estimate. For instance, the amount of weight you can lift to fatigue for 8 repetitions is approximately 80% of your one-rep-max.

Metric Imperial
Your One-Rep Max is
These calculations are based on averages