Operation Sea Lion - Heypertrophy

**Operation Sea Lion - Heypertrophy** is a comprehensive 16-week program designed for those serious about building muscle and strength. With a commitment of 7 days a week, you'll engage in a variety of barbell and dumbbell exercises, including deadlifts, bench presses, and squats, targeting all major muscle groups. Each workout is structured to maximize hypertrophy, pushing you to new limits with progressive intensity. Equip yourself with a full gym and get ready to transform your physique and elevate your lifting game!

To help powerlifters build maximum muscle during their hypertrophy phase, while maintaining neural strength through top singles — in a way that prevents injury and sustains long-term progression.


Goal: Maximize muscle mass, build work capacity, fix weak points

Style: High volume, moderate intensity, bodybuilding + powerbuilding mix

Split: 2–3–2 system

Top Single + Volume Accessories


 Built For:
-Powerlifters in the off-season or muscle-building phase
-Lifters who want hypertrophy without losing strength
-Athletes who train 7 days/week with intelligent fatigue management
-Those who understand that strength is built on size, skill, and recovery


Why It Works:
Strategic Weekly Flow: Avoids back-to-back axial fatigue (no squat after dealift)
-Top Singles: Keeps CNS sharp and technique dialed in
-Volume Work: Drives hypertrophy for long-term strength gains
-Deload Every 6 Weeks: Prevents burnout and injury

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Week 15

Week 16

Deadlift (Barbell)

Deficit/Pause/Snatch Grip

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Bench Press (Barbell)

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Squat (Barbell)

Leg Extension

Hip Thrust (Barbell)

Glute Bridge (Bodyweight)

Dip (Bodyweight)

Tempo Deadlift

Hamstring Curl

Pull-Up (Weighted)

T-Bar Row

Rear Delt Fly (Machine)

Leg Curl

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