Operation sea lion - Power Protocol

by Yassin Chahbane

2 athletes joined

Program Description

This 6-week strength block is designed to convert muscle into maximum power output. It follows a low-volume, high-intensity approach, prioritizing performance in the three big lifts: squat, bench press, and deadlift. All accessory work is strictly supportive — aimed at reinforcing weak points, maintaining size, and protecting joints. This version includes targeted arm work to support pressing and pulling without compromising recovery.

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 28, 2025 02:18
Last Edited
Jul 10, 2025 01:23

Summary

Unleash your strength with the **Operation Sea Lion - Power Protocol**, an 8-week program designed for serious lifters looking to elevate their powerlifting game. Committing to just four days a week, you'll tackle a mix of barbell and bodyweight exercises, focusing on foundational lifts like squats, deadlifts, and bench presses. Each session is strategically crafted to build explosive strength and enhance muscle definition, ensuring you make significant gains by the end of the program. Get ready to transform your physique and crush your personal records!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Squat (Barbell)

1 reps

RPE 7.5

Squat (Barbell)

4 reps

77.5%

Squat (Paused)

3 reps

75%

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

1 reps

RPE 8

Squat (Barbell)

4 reps

77.5%

Squat (Paused)

3 reps

75%

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

1 reps

RPE 8.5

Squat (Barbell)

3 reps

80%

Squat (Paused)

3 reps

75%

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

1 reps

RPE 9

Squat (Barbell)

2 reps

85%

Squat (Paused)

3 reps

75%

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

1 reps

RPE 9.5

Squat (Barbell)

1 reps

90%

Squat (Paused)

3 reps

75%

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

1 reps

RPE 9.5

Squat (Barbell)

1 reps

90%

Squat (Paused)

3 reps

75%

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

1 reps

RPE 6

Squat (Barbell)

1 reps

65%

Squat (Paused)

3 reps

75%

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

Hanging Leg Raise

12 reps

Day 1

Squat (Barbell)

1 reps

RPE 10

Squat (Barbell)

1 reps

90%

Squat (Paused)

3 reps

75%

Bulgarian Split Squat (Dumbbell)

6 reps

RPE 8

Hanging Leg Raise

12 reps

Day 2

Bench Press (Barbell)

1 reps

RPE 7

Bench Press (Barbell)

4 reps

75%

Bench Press (Close Grip)

5 reps

Bench Press (Paused)

3 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

1 reps

RPE 8

Bench Press (Barbell)

4 reps

77.5%

Bench Press (Close Grip)

5 reps

Bench Press (Paused)

3 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

1 reps

RPE 8.5

Bench Press (Barbell)

3 reps

80%

Bench Press (Close Grip)

5 reps

Bench Press (Paused)

3 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

1 reps

RPE 9

Bench Press (Barbell)

2 reps

85%

Bench Press (Close Grip)

5 reps

Bench Press (Paused)

3 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

1 reps

RPE 9.5

Bench Press (Barbell)

1 reps

90%

Bench Press (Close Grip)

5 reps

Bench Press (Paused)

3 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

1 reps

RPE 9.5

Bench Press (Barbell)

1 reps

90%

Bench Press (Close Grip)

5 reps

Bench Press (Paused)

3 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

1 reps

RPE 6

Bench Press (Barbell)

1 reps

65%

Bench Press (Close Grip)

5 reps

Bench Press (Paused)

3 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

1 reps

RPE 10

Bench Press (Barbell)

1 reps

90%

Bench Press (Close Grip)

5 reps

Bench Press (Paused)

3 reps

Dip (Bodyweight)

8 reps

Day 3

Deadlift (Barbell)

1 reps

RPE 7

Deadlift (Barbell)

4 reps

75%

Deficit Deadlift (Barbell)

5 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 3

Deadlift (Barbell)

1 reps

RPE 8

Deadlift (Barbell)

4 reps

77.5%

Deficit Deadlift (Barbell)

5 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 3

Deadlift (Barbell)

1 reps

RPE 8.5

Deadlift (Barbell)

3 reps

80%

Deficit Deadlift (Barbell)

5 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 3

Deadlift (Barbell)

1 reps

RPE 9

Deadlift (Barbell)

2 reps

85%

Deficit Deadlift (Barbell)

5 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 3

Deadlift (Barbell)

1 reps

RPE 9.5

Deadlift (Barbell)

1 reps

90%

Deficit Deadlift (Barbell)

5 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 3

Deadlift (Barbell)

1 reps

RPE 9.5

Deadlift (Barbell)

1 reps

90%

Deficit Deadlift (Barbell)

5 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 3

Deadlift (Barbell)

1 reps

RPE 6

Deadlift (Barbell)

1 reps

60%

Deficit Deadlift (Barbell)

5 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 3

Deadlift (Barbell)

1 reps

RPE 10

Deadlift (Barbell)

1 reps

90%

Deficit Deadlift (Barbell)

5 reps

65%

Barbell Row

8 reps

Hanging Leg Raise

12 reps

Day 4

Bench Press (Barbell)

3 reps

80%

Squat (Paused)

3 reps

70%

Lateral Raise (Cable)

15 reps

Pull-Up (Weighted)

10 reps

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Day 4

Bench Press (Barbell)

3 reps

80%

Squat (Paused)

3 reps

70%

Lateral Raise (Cable)

15 reps

Pull-Up (Weighted)

10 reps

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Day 4

Bench Press (Barbell)

3 reps

80%

Squat (Paused)

3 reps

70%

Lateral Raise (Cable)

15 reps

Pull-Up (Weighted)

10 reps

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Day 4

Bench Press (Barbell)

3 reps

80%

Squat (Paused)

3 reps

70%

Lateral Raise (Cable)

15 reps

Pull-Up (Weighted)

10 reps

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Day 4

Bench Press (Barbell)

3 reps

80%

Squat (Paused)

3 reps

70%

Lateral Raise (Cable)

15 reps

Pull-Up (Weighted)

10 reps

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Day 4

Bench Press (Barbell)

3 reps

80%

Squat (Paused)

3 reps

70%

Lateral Raise (Cable)

15 reps

Pull-Up (Weighted)

10 reps

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Day 1

Squat (Barbell)

1 Set

1 Reps

@7.5

Squat (Barbell)

4 Sets

4 Reps

77.5%

Squat (Paused)

3 Sets

3 Reps

75%

Bulgarian Split Squat (Dumbbell)

3 Sets

6 Reps

Hanging Leg Raise

3 Sets

12 Reps

Day 2

Bench Press (Barbell)

1 Set

1 Reps

Bench Press (Barbell)

4 Sets

4 Reps

75%

Bench Press (Close Grip)

3 Sets

5 Reps

Bench Press (Paused)

3 Sets

3 Reps

Dip (Bodyweight)

3 Sets

8 Reps

Day 3

Deadlift (Barbell)

1 Set

1 Reps

Deadlift (Barbell)

4 Sets

4 Reps

75%

Deficit Deadlift (Barbell)

3 Sets

5 Reps

65%

Barbell Row

3 Sets

8 Reps

Hanging Leg Raise

3 Sets

12 Reps

Day 4

Bench Press (Barbell)

3 Sets

3 Reps

80%

Squat (Paused)

2 Sets

3 Reps

70%

Lateral Raise (Cable)

2 Sets

15 Reps

Pull-Up (Weighted)

3 Sets

10 Reps

Bicep Curl (Dumbbell)

1 Set

Hammer Curl (Dumbbell)

1 Set