Centr Power Pro: Everything you need to know

Centr Power Pro is strength training at its highest standard: 14 weeks of serious hypertrophy workouts, designed to push past plateaus and build muscle that lasts.

This is for lifters who train with intent. No guesswork. Just smart structure, evolving intensity, and results you can feel.

Want more muscle-building programs on Centr? Lay the foundation for serious strength and size with the original Centr Power. Or burn fat while you build muscle with Power Shred. Find them now in your Program library.

How long is the program?

14 weeks – built around phase-based progression and recovery, so you can increase volume, sustain intensity, and keep building muscle without burning out.

Who should try Power Pro?

Anyone serious about building muscle – whether you’re training at home or in the gym. With programs for Beginner, Intermediate, Advanced, Power Pro caters to all levels of lifting experience.

Remember – Power Pro is not a sequel to Centr Power. It’s a standalone program that does not require knowledge of the original Centr Power.

What’s the training focus?

Hypertrophy – with purpose. Power Pro uses proven bodybuilding methods like progressive overload and tempo training (3-0-1-0) to maximize time under tension and stimulate muscle growth.

Each week, you’ll train with intent:

• Core compound lifts

• Strategic training splits

• Deload weeks (Weeks 7 & 14) to reset and adapt

• Optional mobility and core sessions support your performance and recovery.

Gym or home – what equipment will you need?

In the gym: For best results, you’ll need access to a fully equipped gym. All workouts feature an in-set module with barbell, dumbbell, or cable machine alternatives if your gym doesn’t have the equipment required.

At home: All you need is an adjustable bench and dumbbells (light, medium, and heavy). Every phase, every lift, adapted to your space.

Your weekly training structure

Here’s how the training splits look by level.

Beginner (6 total training days including 3 optional):

• Day 1: Push – Chest, shoulders, triceps
• Day 2: Optional – Rear/side delts + core + mobility
• Day 3: Legs – Quads, hamstrings, glutes
• Day 4: Optional – Front delts/triceps + core + mobility
• Day 5: Pull – Back, biceps, rear delts
• Day 6: Optional – Lower-body + core + mobility

Intermediate (6 total training days including 2 optional):

• Day 1: Push – Chest, shoulders, triceps
• Day 2: Legs – Quads, hamstrings, glutes
• Day 3: Optional – Delts + triceps + core + mobility
• Day 4: Pull – Back, biceps, rear delts
• Day 5: Full-body split – Lower-body + arms/shoulders
• Day 6: Optional – Lower-body + core + mobility

Advanced (6 total training days including 1 optional):

• Day 1: Push – Chest, front delts, triceps
• Day 2: Pull – Back, biceps, traps, rear delts
• Day 3: Legs – Quads, hamstrings, glutes, calves
• Day 4: Shoulders – Front, lateral, and rear delts
• Day 5: Arms – Biceps, triceps, forearms
• Day 6: Optional – Lower-body + core + mobility

How long are the workouts?

Home workouts run slightly shorter than gym versions, but as a general rule, you’re looking at:

• Beginner: 35-50 mins
• Intermediate: 40-55 mins
• Advanced: 45-60 mins

How about nutrition?

When your goal is to build serious muscle, nutrition is every bit as important as your workouts. That’s why you need the Centr Power Pro nutrition handbook for your level – read it, save it, revisit it.

• Beginner nutrition handbook
• Intermediate nutrition handbook
• Advanced nutrition handbook

You’ll learn how to adjust your meal plan to get the calories you need to fuel serious muscle growth and support your training.

What results can you expect?

• Muscle that shows. Strength that sticks.

• More structure, more method, more challenge.

• A program built to push you – and evolve with you.

Ready to start lifting?

Start the program and commit to the process. Every block builds on the last. Every rep has a reason.

Ready to train like a lifter and build like a pro? Power Pro starts now.