Powerlifting and Hypertrophy Enhancement Program

The Yadler 863 SSL is a powerbuilding routine derived from Yadler531, with added volume focusing on hypertrophy and fat loss. The SSL method involves repeating the weight of the second set as the final set to provide additional volume. This approach effectively stimulates lower body growth by balancing hypertrophy and strength.

Program Structure

• Train 4 times a week, performing key compound exercises: squat, bench press, deadlift, and overhead press in each session.
• Repeat the second set of each exercise at the end to provide extra volume focused on lower body hypertrophy.

Week 7 Deloading

After completing 6 weeks, the 7th week is a deload period where you either rest completely or exercise with light weights to avoid fatigue. Afterward, update your 1RM and start a new cycle. Increase the upper body 1RM by 2.5kg and the lower body by 5kg from the first cycle.