Operation sea lion - Power Protocol

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Squat (Paused)

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

Bench Press (Barbell)

Bench Press (Close Grip)

Bench Press (Paused)

Dip (Bodyweight)

Deadlift (Barbell)

Deficit Deadlift (Barbell)

Barbell Row

Lateral Raise (Cable)

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

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