The Athlete's Kitchen

Multi-sport, Bodybuilding, Functional Training
Coach
Steph Lodge

This is the first phase of the Power Build Series which consists of building the groundwork and getting your body acclimated to the tempo work and exercises. 

This program is meant for individuals that are familiar with the weight room. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Equipment
Recommended
Barbell RackBarbellDumbbells BenchLandmineSled (and attachment)
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Power Build Phase 1 W1/D1

A

Back Squat

5 x 5

B

Reverse Lunges

4 x 8

C

Romanian Deadlift (RDL)

4 x 15

D

Leg Press

4 x 20

E

Hyperextension

4 x 12

Monday
Power Build Phase 1 W1/D2

A

DB Bench Press

4 x 8

B

Seated Cable Row

4 x 10

C

Lat Pulldown

4 x 10

D

Bench Dips

4 x 8

E

1-Arm DB Row

4 x 8

F

Seated Incline DB Curls

3 x 12

Tuesday
Power Build Phase 1 W1/D3

A

Front Squat

4 x 6

B

Goblet Squat

4 x 8

C

Front Foot Elevated Split Squat

4 x 8

D

Lying Leg Curl

10, 10, 10, 8

E

Leg Extension

10, 10, 10, 8

Wednesday
Power Build Phase 1 W1/D4

A

Incline Bench Press

10, 10, 8, 8

B

DB Floor Press

4 x 8

C

Seated Cable Row

3 x 10

D

Lat Pulldown

10, 10, 8, 8, 8

Thursday
Power Build Phase 1 W1/D5

A

Walking Lunges

3 x 20

B

RDL

4 x 10

C

DB Lateral Step-Up

4 x 8

D

Lying Leg Curl

4 x 8

E

Ab Wheel

3 x 10

Power Build Phase 1