Powerbuilding with Dylan Shannon
Westwood Athletics
Strength & Conditioning, BodybuildingWelcome to Powerbuilding with Coach Dylan Shannon. This program combines elements of powerlifting and bodybuilding with a emphasis on developing strength in your compound movements while building muscle mass.
This intermediate program consists of 5 sessions a week that will increase strength in your bench, squat and deadlift while improving your physique.
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single leg glute bridge
2 x 10
B
Seated Box Jumps
3 x 5
C
Back Squats
5 x 8
D
Barbell RDL
3 x 8
E1
DB walking lunges
3 x 10
E2
Glute ham raise
3 x 6
F1
Leg Extensions (2-1 Technique)
3 x 6
F2
Belt Squat Calf Raises
3 x 15
A1
DB External rotations
2 x 10
A2
Prone W-press
2 x 10
A3
Band Pullaparts
2 x 15
B
Bench Press
5 x 8
C
Barbell Row
4 x 8
D1
Dips
3 x 10
D2
DB chest-supported rows
3 x 10
E1
Seated DB Press
3 x 15
E2
Lat Pulldowns
3 x 15
F
Toes to bar
3 x 10
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single leg glute bridge
2 x 10
B
Seated Broad Jumps
3 x 5
C
Deadlift
5 x 8
D
Pause back squats
3 x 8
E1
DB RFE Split squats
3 x 8
E2
Seated hamstring curl (2/1 Technique)
3 x 6
F1
Low back extensions (GHR)
3 x 15
F2
Belt Squat Calf Raises
3 x 15
A1
DB External rotations
2 x 10
A2
Prone W-press
2 x 10
A3
Band Pullaparts
2 x 15
B1
Barbell Incline Bench
4 x 8
B2
Chin-ups
4 x 8
C1
DB bench press
10, 10, 10, 15
C2
Chest-supported T-bar rows
10, 10, 10, 15
D1
Cable Flys
3 x 15
D2
Cable rows
3 x 15
E
Cable crunches
3 x 15
A1
Incline Y-raises
2 x 10
A2
Wall Slides
2 x 15
B
Barbell OHP
4 x 8
C1
DB Lateral Raises
3 x 12
C2
Chest Supported Reverse Flys
3 x 12
D1
EZ bar skull crusher
3 x 12
D2
DB Incline curls
3 x 12
E1
Cable pushdowns
3 x 15
E2
Cable curls
3 x 15
F
Zercher Carries
3 x 30
Dylan Shannon
Dylan coaches in strength & conditioning with experience in other aspects of health. He specializes in the ability to coach athletes of all ages and in any sport to enhance physical performance. Dylan has worked with numerous individuals from college athletes to youth athletes to adults and everything in between.
You don't have to choose between being strong OR jacked. Our Powerbuilding program will help you become the strongest you've been through thoughtful strength progressions, with the bodybuilding and accessories to put on the mass you're looking for.
Get Powerbuilding with Dylan Shannon