4-Week Hypertrophy Block for the Powerlifter – Elite FTS

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 5×12, 45 sec rest between sets

(2) Leg Press 5×12, 45 sec rest between sets

(3) Leg Extension 5×12, 45 sec rest between sets

(4) Leg Curls 5×12, 45 sec rest between sets

(5) AbCore 5×12, 45 sec rest between sets

Day 2

TTF UPPER BODY WARM-UP

(1) DB Incline Press 5×12, 45 sec rest between sets

(2) DB Military Press 5×12, 45 sec rest between sets

(3) DB Pec Dec (Butterfly) 5×12, 45 sec rest between sets

(4) Tricep Extension. 5×12, 45 sec rest between sets

(5) Decline Sit-Ups (BW) 5×20, 45 sec between sets

Day 3

TTF LOWER BODY WARM-UP

(1) Good Mornings 5×12, 45 sec rest between sets

(2) Hack Squat 5×12, 45 sec rest between sets

(3) Pull-Thrus 5×12, 45 sec rest between sets

(4) Clam/Shells 5×20 reps, Consecutive w/1 sec pause each rep

(5) Heavy Kneeling Ab Pulldowns 5×12, 45 sec rest between sets

Day 4

TTF UPPER BODY WARM-UP

(1) Lat Pulldowns 5×12, 45 sec rest between sets

(2) Seated Low Rows 5×12, 45 sec rest between sets

(3) BB Upright Rows 5×12, 45 sec rest between sets

(4) DB Pullovers 5×12, 45 sec rest between sets

(5) Ab Roller 5×12, 45 sec rest between sets

WEEK 2

Day 1

TTF LOWER BODY WARM-UP

(1) Front Squats 5×10, 45 sec rest between sets

(2) Leg Press 5×10, 45 sec rest between sets

(3) Leg Extension 5×10, 45 sec rest between sets

(4) Leg Curls 5×10, 45 sec rest between sets

(5) AbCore 5×10, 45 sec rest between sets

Day 2

TTF UPPER BODY WARM-UP

(1) DB Incline Press 5×10, 45 sec rest between sets

(2) DB Military Press 5×10, 45 sec rest between sets

(3) DB Pec Dec (Butterfly) 5×10, 45 sec rest between sets

(4) Tricep Extension 5×10, 45 sec rest between sets

(5) Decline Sit-Ups (BW) 5×15, 45 sec between sets

Day 3

TTF LOWER BODY WARM-UP

(1) Good Mornings 5×10, 45 sec rest between sets

(2) Hack Squat 5×10, 45 sec rest between sets

(3) Pull-Thrus 5×10, 45 sec rest between sets

(4) Clam/Shells 5×15, Consecutive w/1 sec pause each rep

(5) Heavy Kneeling Ab Pulldowns 5×10, 45 sec rest between sets

Day 4

TTF UPPER BODY WARM-UP

(1) Lat Pulldowns 5×10, 45 sec rest between sets

(2) Seated Low Rows 5×10, 45 sec rest between sets

(3) BB Upright Rows 5×10, 45 sec rest between sets

(4) DB Pullovers 5×10, 45 sec rest between sets

(5) Ab Roller 5×14, 45 sec rest between sets

WEEK 3

Day 1

TTF LOWER BODY WARM-UP

(1) Front Squats 5×8, 45 sec rest between sets

(2) Leg Press 5×8, 45 sec rest between sets

(3) Leg Extension 5×8, 45 sec rest between sets

(4) Leg Curls 5×8, 45 sec rest between sets

(5) AbCore 5×8, 45 sec rest between sets

Day 2

TTF UPPER BODY WARM-UP

(1) DB Incline Press 5×8, 45 sec rest between sets

(2) DB Military Press 5×8, 45 sec rest between sets

(3) DB Pec Dec (Butterfly) 5×8, 45 sec rest between sets

(4) Tricep Extension 5×8, 45 sec rest between sets

(5) Decline Sit-Ups (Add weight) 5×15, 45 sec between sets

Day 3

TTF LOWER BODY WARM-UP

(1) Good Mornings 5×8, 45 sec rest between sets

(2) Hack Squat 5×8, 45 sec rest between sets

(3) Pull-Thrus 5×8, 45 sec rest between sets

(4) Clam/Shells 5×20, Consecutive w/1 sec pause each rep. Heavier more band tension

(5) Heavy Kneeling Ab Pulldowns 5×8, 45 sec rest between sets

Day 4

TTF UPPER BODY WARM-UP

(1) Lat Pulldowns 5×8, 45 sec rest between sets

(2) Seated Low Rows 5×8, 45 sec rest between sets

(3) BB Upright Rows 5×8, 45 sec rest between sets

(4) DB Pullovers 5×8, 45 sec rest between sets

(5) Ab Roller 5×16, 45 sec rest between sets

WEEK 4

Day 1

TTF LOWER BODY WARM-UP

(1) Front squats 5×6, 45 sec rest between sets

(2) Leg press 5×6, 45 sec rest between sets

(3) Leg extension 5×6, 45 sec rest between sets

(4) Leg curls 5×6, 45 sec rest between sets

(5) AbCore 5×6, 45 sec rest between sets

Day 2

TTF UPPER BODY WARM-UP

(1) DB Incline Press 5×6, 45 sec rest between sets

(2) DB Military Press 5×6, 45 sec rest between sets

(3) DB Pec Dec (Butterfly) 5×6, 45 sec rest between sets

(4) Tricep Extension 5×6, 45 sec rest between sets

(5) Decline Sit-Ups (Add weight) 5×10, 45 sec between sets

Day 3

TTF LOWER BODY WARM-UP

(1) Good Mornings 5×6, 45 sec rest between sets

(2) Hack Squat 5×6, 45 sec rest between sets

(3) Pull-Thrus 5×6, 45 sec rest between sets

(4) Clam/Shells 5×8 reps, Consecutive w/1 sec pause each rep. Heavier more band tension

(5) Heavy Kneeling Ab Pulldowns 5×6, 45 sec rest between sets

Day 4

TTF UPPER BODY WARM-UP

(1) Lat Pulldowns 5×6, 45 sec rest between sets

(2) Seated Low Rows 5×6, 45 sec rest between sets

(3) BB Upright Rows 5×6, 45 sec rest between sets

(4) DB Pullovers 5×6, 45 sec rest between sets

(5) Ab Roller 5×18, 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!


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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.

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