Centr Power: how to choose the right level Centr Power: how to choose the right level
Centr Team
17 Jun 2021
Are you ready to follow in Chris Hemsworth’s footsteps to build serious muscle, strength, and size? Centr Power is the program for you.
Power will get you lifting like a pro with a progressive full gym program that's split across 3 x 10-week levels – Beginner, Intermediate and Advanced.
To get the most out of the program, you’ll need to train at a level that’s right for you. But how do you know what that is?
This short guide will help you establish the level that's right for you. Don’t worry – if you start one level and find it’s too hard or easy, you can always change.
Important: Just remember there are no shortcuts when it comes to building muscle – so don’t try to jump out halfway through one 10-week level into the next when you think you’ve got it mastered. The program is designed to ensure your progress never stands still, so work hard and follow the plan.
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Centr Power: Beginner
The Beginner program is right for you if you have never done weight training before, or aren’t yet able to complete a barbell squat, deadlift, bench press, and pull-up with confidence and good form.
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Centr Power: Intermediate
The Intermediate program will suit you if you can perform major strength training movements such as the squat, deadlift, bench press, and pull-up with confidence and good form.
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Centr Power: Advanced
There can be a fine line between Intermediate and Advanced lifting levels. To test for your best fit, try hitting these reps with the equivalent of your body weight on the bar (e.g. if you weigh 190lbs/86kgs, put the same weight on your barbell) while maintaining good form:
- Squat x 12 reps
- Deadlift x 12 reps
- Bench press x 12 reps
- Pull-ups x 12 reps
If you CAN’T complete this number of reps with good form, select Intermediate. If you CAN do it with good form down to the last rep, select Advanced.
Once you find the right fit, Centr Power is designed to naturally flow from one level into the next – so you can take your muscle-building all the way no matter where you start.
