Four Monkeys Powerlifting — Hypertrophy Phase

Build the Engine. Forge the Frame. Prepare for Max Strength.

The Four Monkeys Powerlifting Hypertrophy Phase is designed to do one thing exceptionally well:
build a bigger, more powerful powerlifter who is structurally and neurologically ready to dominate the upcoming Strength Phase.

This is not “off-season fluff.”
Every method used here has a purpose—to increase cross-sectional muscle, reinforce movement patterns, and sharpen power output while accumulating intelligent volume.

Phase Objectives

This phase exists to:

Increase lean muscle mass in the prime movers of the squat, bench, and deadlift

Reinforce technical consistency under fatigue

Improve rate of force development without heavy neural burnout

Build connective tissue resilience and work capacity

Enter the Strength Phase bigger, healthier, and primed to express force

Strength is built on muscle.
This phase earns the right to lift heavier later.

Core Training Methods
1️⃣ Contrast Method — Power Without Neural Burnout

Each main lift pattern integrates contrast pairing to maintain and develop power output while hypertrophy volume is high.

How it works:

A moderate-to-heavy compound movement

Paired with a biomechanically similar explosive movement

Purpose:

Preserve fast-twitch fiber recruitment

Improve bar speed and intent

Prevent hypertrophy training from becoming “slow and soft”

You’re building muscle without losing your edge.

2️⃣ Pre-Exhaustion — Target the Muscle, Not Just the Load

Key muscle groups are pre-fatigued with isolation or targeted accessory work before compound lifts.

Why this matters for powerlifters:

Forces the target muscle to work harder with lighter loads

Reduces joint stress while increasing muscular stimulus

Improves mind-muscle connection for weak links

This ensures hypertrophy goes where it matters most—not just where leverage allows it.

3️⃣ Supersets — Volume With Intent

Strategically programmed supersets are used to:

Increase training density

Drive hypertrophy through metabolic stress

Reinforce antagonist balance and joint health

Supersets are not random.
They are paired to support the competition lifts and long-term performance.

4️⃣ Sets to Failure — Applied Sparingly, Used Ruthlessly

Failure is used as a tool, not a habit.

Primarily on isolation and accessory movements

Occasionally on final sets of hypertrophy compounds

Never at the expense of technique or recovery

Failure here is about recruitment and growth, not ego.

Training Emphasis

During this phase, training focuses on:

Moderate loads with controlled tempo

Higher total weekly volume

Strong positional awareness

Consistent bar paths and setup repetition

Aggressive intent—even when loads are submaximal

You’re teaching the body:

“This is how we produce force—even when tired.”

The Result

By the end of the Hypertrophy Phase, the athlete emerges:

Bigger in the prime movers

Stronger through full ranges of motion

Faster and more explosive under submaximal loads

More resilient to heavy loading

Mentally prepared for heavier intensity

This phase lays the concrete.
The Strength Phase builds the skyscraper.

Bottom Line

The Four Monkeys Powerlifting Hypertrophy Phase blends:

Contrast training for power

Pre-exhaustion for targeted muscle growth

Supersets for intelligent volume

Failure where it drives adaptation

All with one clear mission:

Build a bigger, better powerlifter who is ready to get brutally strong.