Powerbuilding with Dylan Shannon

Westwood Athletics

Strength & Conditioning, Bodybuilding
Coach
Dylan Shannon

Welcome 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.

View the full program overview here

Features
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Programming 5 days per week
Strength training, bodybuilding, and accessories to get you strong, build mass, and keep you healthy.
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Exercise Video Guidance
Instructional videos to guide your training.
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Delivered through TrainHeroic
Programming delivered through the TrainHeroic app to make tracking progress easy.
Equipment
Required
Barbell // Dumbbells // Bench
Recommended
Cable Machine // Belt Squat Machine
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body (Squat Focus)

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

Monday
Upper Body Push/Pull (Bench Focus)

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

Tuesday
Recovery Day
Wednesday
Lower Body (Deadlift Focus)

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

Thursday
Upper Body Push/Pull (Bench Focus)

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

Friday
Upper Pump- Shoulders/Arms/Abs

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

Saturday
Recovery Day
Coach
coach-avatar 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.

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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.

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Powerbuilding with Dylan Shannon