Operation Sea Lion

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.

 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 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

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

Leg Curl

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