4-Week Hypertrophy Block for the Powerlifter

One month, four weeks, 30(ish) days, 43,200 minutes...however you look at it, a month is enough time to scale back and pack on some muscle or lean up. After a powerlifting competition, a month is a great time to step away from going extra heavy to give the body a break.

Many of us use a 4-week hypertrophy block at the facility for a true off-season. Most lifters cannot do sub-maximal and maximal lifting year-round. It's a great time to scale back and focus on specific areas of the body and build them up.

You have heard it before, "BUILD THE BASE." These four weeks can do just that, giving you plenty of time until your next competition.

If you decide to do the 4-week block below, all we ask is don't pick it apart. There's no need for any additions or subtractions. Everything is there for you; stay within the sets and rep ranges while going as heavy as possible. We like to go two days in a row with one day of rest, then two more days in a row with two days of rest. You can choose the days you like, but this is just what we found works best.

I ask all my lifters to send feedback and ask questions if they arise. Same for those of you reading this. Feel free to email me tankstrainingfacility@yahoo.com or shoot us a PM on any of our social media platforms. ENJOY AND GET TO TRAINING!

4-Week Hypertrophy Block for the Powerlifter

WEEK 1

Day 1

TTF LOWER BODY WARM-UP

(1) Front Squat 5x12, 45 sec rest between sets

(2) Leg Press 5x12, 45 sec rest between sets

(3) Leg Extension 5x12, 45 sec rest between sets

(4) Leg Curls 5x12, 45 sec rest between sets

(5) AbCore 5x12, 45 sec rest between sets

Day 2

TTF UPPER BODY WARM-UP

(1) DB Incline Press 5x12, 45 sec rest between sets

(2) DB Military Press 5x12, 45 sec rest between sets

(3) DB Pec Dec (Butterfly) 5x12, 45 sec rest between sets

(4) Tricep Extension. 5x12, 45 sec rest between sets

(5) Decline Sit-Ups (BW) 5x20, 45 sec between sets

Day 3

TTF LOWER BODY WARM-UP

(1) Good Mornings 5x12, 45 sec rest between sets

(2) Hack Squat 5x12, 45 sec rest between sets

(3) Pull-Thrus 5x12, 45 sec rest between sets

(4) Clam/Shells 5x20 reps, Consecutive w/1 sec pause each rep

(5) Heavy Kneeling Ab Pulldowns 5x12, 45 sec rest between sets

Day 4

TTF UPPER BODY WARM-UP

(1) Lat Pulldowns 5x12, 45 sec rest between sets

(2) Seated Low Rows 5x12, 45 sec rest between sets

(3) BB Upright Rows 5x12, 45 sec rest between sets

(4) DB Pullovers 5x12, 45 sec rest between sets

(5) Ab Roller 5x12, 45 sec rest between sets

WEEK 2

Day 1

TTF LOWER BODY WARM-UP

(1) Front Squats 5x10, 45 sec rest between sets

(2) Leg Press 5x10, 45 sec rest between sets

(3) Leg Extension 5x10, 45 sec rest between sets

(4) Leg Curls 5x10, 45 sec rest between sets

(5) AbCore 5x10, 45 sec rest between sets

Day 2

TTF UPPER BODY WARM-UP

(1) DB Incline Press 5x10, 45 sec rest between sets

(2) DB Military Press 5x10, 45 sec rest between sets

(3) DB Pec Dec (Butterfly) 5x10, 45 sec rest between sets

(4) Tricep Extension 5x10, 45 sec rest between sets

(5) Decline Sit-Ups (BW) 5x15, 45 sec between sets

Day 3

TTF LOWER BODY WARM-UP

(1) Good Mornings 5x10, 45 sec rest between sets

(2) Hack Squat 5x10, 45 sec rest between sets

(3) Pull-Thrus 5x10, 45 sec rest between sets

(4) Clam/Shells 5x15, Consecutive w/1 sec pause each rep

(5) Heavy Kneeling Ab Pulldowns 5x10, 45 sec rest between sets

Day 4

TTF UPPER BODY WARM-UP

(1) Lat Pulldowns 5x10, 45 sec rest between sets

(2) Seated Low Rows 5x10, 45 sec rest between sets

(3) BB Upright Rows 5x10, 45 sec rest between sets

(4) DB Pullovers 5x10, 45 sec rest between sets

(5) Ab Roller 5x14, 45 sec rest between sets

WEEK 3

Day 1

TTF LOWER BODY WARM-UP

(1) Front Squats 5x8, 45 sec rest between sets

(2) Leg Press 5x8, 45 sec rest between sets

(3) Leg Extension 5x8, 45 sec rest between sets

(4) Leg Curls 5x8, 45 sec rest between sets

(5) AbCore 5x8, 45 sec rest between sets

Day 2

TTF UPPER BODY WARM-UP

(1) DB Incline Press 5x8, 45 sec rest between sets

(2) DB Military Press 5x8, 45 sec rest between sets

(3) DB Pec Dec (Butterfly) 5x8, 45 sec rest between sets

(4) Tricep Extension 5x8, 45 sec rest between sets

(5) Decline Sit-Ups (Add weight) 5x15, 45 sec between sets

Day 3

TTF LOWER BODY WARM-UP

(1) Good Mornings 5x8, 45 sec rest between sets

(2) Hack Squat 5x8, 45 sec rest between sets

(3) Pull-Thrus 5x8, 45 sec rest between sets

(4) Clam/Shells 5x20, Consecutive w/1 sec pause each rep. Heavier more band tension

(5) Heavy Kneeling Ab Pulldowns 5x8, 45 sec rest between sets

Day 4

TTF UPPER BODY WARM-UP

(1) Lat Pulldowns 5x8, 45 sec rest between sets

(2) Seated Low Rows 5x8, 45 sec rest between sets

(3) BB Upright Rows 5x8, 45 sec rest between sets

(4) DB Pullovers 5x8, 45 sec rest between sets

(5) Ab Roller 5x16, 45 sec rest between sets

WEEK 4

Day 1

TTF LOWER BODY WARM-UP

(1) Front squats 5x6, 45 sec rest between sets

(2) Leg press 5x6, 45 sec rest between sets

(3) Leg extension 5x6, 45 sec rest between sets

(4) Leg curls 5x6, 45 sec rest between sets

(5) AbCore 5x6, 45 sec rest between sets

Day 2

TTF UPPER BODY WARM-UP

(1) DB Incline Press 5x6, 45 sec rest between sets

(2) DB Military Press 5x6, 45 sec rest between sets

(3) DB Pec Dec (Butterfly) 5x6, 45 sec rest between sets

(4) Tricep Extension 5x6, 45 sec rest between sets

(5) Decline Sit-Ups (Add weight) 5x10, 45 sec between sets

Day 3

TTF LOWER BODY WARM-UP

(1) Good Mornings 5x6, 45 sec rest between sets

(2) Hack Squat 5x6, 45 sec rest between sets

(3) Pull-Thrus 5x6, 45 sec rest between sets

(4) Clam/Shells 5x8 reps, Consecutive w/1 sec pause each rep. Heavier more band tension

(5) Heavy Kneeling Ab Pulldowns 5x6, 45 sec rest between sets

Day 4

TTF UPPER BODY WARM-UP

(1) Lat Pulldowns 5x6, 45 sec rest between sets

(2) Seated Low Rows 5x6, 45 sec rest between sets

(3) BB Upright Rows 5x6, 45 sec rest between sets

(4) DB Pullovers 5x6, 45 sec rest between sets

(5) Ab Roller 5x18, 45 sec rest between sets

***BOTH TTF UPPER AND LOWER BODY WARM-UPS ARE ON PREVIOUS ARTICLES WITH DEMONSTRATIONS***

I hope this 4-week hypertrophy block helps!

As a top-ranked super-heavyweight, Chris Janek earned the nickname “Tank.” As a two-time all-state wrestler and an all-state, third-team all-American football player, he received multiple full-ride scholarship offers, choosing to play football for the University of Wisconsin. During his collegiate football career, Janek was a four-year letter winner and a two-year starter. He was part of four Bowl Games (two Rose Bowls, which they won). After college, he furthered his football career with a tryout with the Cleveland Browns and an eight-year career in the now-defunct Arena Football League. He is the owner of Tanks Training Facility in Granite City, Illinois, and has devoted himself to multi-ply powerlifting. In 2010, Janek totaled 2660 to win best lifter at the GPC Worlds (in Prague). In 2014, he won first place and best lifter overall at the XPC Finals with a 2725 total.