Powerlifting and Hypertrophy Enhancement Program

The Yadler SSL (Second Set Last) is a variation of the Wendler 5/3/1 program, designed for intermediate lifters aiming to improve lower body hypertrophy. The SSL method involves repeating the weight of the second set as the last set to provide additional volume. This approach effectively stimulates lower body growth by balancing hypertrophy and strength.

Program Structure

• Train 4 times a week, focusing on major compound exercises: squat, bench press, deadlift, and overhead press.
• Repeat the second set of each exercise at the end to add extra volume, specifically targeting lower body hypertrophy.

Week 7 Deloading

After completing 6 weeks, the 7th week is a deload period where you either rest completely or perform light exercises to avoid fatigue. Then, 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.