PowerBuilding
Wise Performance Lab
Bodybuilding, Strength & Conditioning, PowerliftingThis program is designed for anyone looking to build lean muscle and strength. This program is progressed monthly, through science-based principles, to maximize muscle development & strength! This program will help you get stronger, leaner, and more conditioned. You will have 24/7 access to us and the WPL PowerBuilding Team Community!
This is not your typical bodybuilding or powerlifting program that uses the same exercises & gets boring. We combine the best parts of body building and powerlifting in a systematically progressive manner to keep your workouts fresh, manage fatigue, build muscle, and increase strength!
This program ensures a well-rounded approach to training every body region and movement pattern on a weekly basis. We balance the need for longer progressions, with keeping the workouts fresh. We use undulated periodization, changing movements and set/rep schemes every 3-4 weeks. You will manage your fatigue, feel fresher, and break through plateaus with this innovative programming style!
We program 4 lifts & 1 conditioning workout each week. Each training session generally takes 60-75 minutes!
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Prep
A
Press Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!
B1
Overhead Press
6, 6, 7, 7, 7, 7, 7 @ 40, 60, 76, 76, 76, 76, 76 %
B2
Chin Up - Supinated Narrow Grip
6, 6, 7, 7, 7, 7, 7 @ 40, 60, 76, 76, 76, 76, 76 %
C1
Close Grip Bench Press
3 x 8
C2
Cable Row - Neutral Medium Grip
3 x 8
D1
DB Preacher Curl
2 x 15
D2
Cable Goal Post Rotation
2 x 15
D3
Standing Oblique Side Crunch
2 x 30
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Squat Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!
B
Back Squat
6, 6, 7, 7, 7, 7, 7 @ 40, 50, 76, 76, 76, 76, 76 %
C1
DB Rear Foot Elevated Split Squat
3 x 14
C2
Lying Leg Curl
3 x 12
D1
Leg Extension
3 x 12
D2
Alternating V-Up
3 x 20
E
DB Glute Bridge
1 x 50
Recovery
F
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Run
1 x 5:00
C
Threshold Intervals
6 x 3:00
D1
Bicycle Sit-Ups
3 x 30
D2
Ab Wheel
3 x 10
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Pull Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!
B1
Bench Press
6, 6, 7, 7, 7, 7, 7 @ 40, 60, 76, 76, 76, 76, 76 %
B2
Pendlay Row
6, 6, 7, 7, 7, 7, 7 @ 40, 60, 76, 76, 76, 76, 76 %
C1
DB Front Raise
3 x 10
C2
DB Side Raise
3 x 10
C3
Lat Pulldown - Neutral Wide Grip
3 x 10
C4
DB Shrug
3 x 10
Arm Finisher
D
Arm Blaster Cable Drop Set
2 Drop Set Rounds: Cable Upright Row Cable Biceps Curl Cable Triceps Pushdown Pick a weight that is challenging for 10 rep (near 10 rep max). Complete 10 rep and then drop 20-30 pounds and complete as many reps as you can until failure. Repeat for all 3 movements with least amount of rest possible. Then rest for 3-5 minutes and repeat!
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Hinge Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!
B
Front Squat
6, 6, 7, 7, 7, 7, 7 @ 40, 60, 76, 76, 76, 76, 76 %
C
Rack Pull - Above Knee
6, 6, 7, 7, 7, 7, 7 @ 40, 60, 76, 76, 76, 76, 76 %
D1
Seated Calf Raise (with DBs)
3 x 15
D2
Low Handle L-Sit Hold
3 x 30
D3
Side Plank Leg Raise
3 x 90
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Joe Wise
Owner/Head Coach - Doctorate of Physical Therapy (DPT), Board-Certified Sports Clinical Specialist (SCS), Certified Strength & Conditioning Specialist (CSCS), Tactical Strength & Conditioning Facilitator (TSAC-F), USA Weightlifting Level 1 (USAW-1)
Ali Wise
Owner/Health Coach - Physician Assistant (PA-C), Precision Nutrition 1 (PN1)
Join today and let's get to work together! Let us give you the most science-based programming! Our only request from you ... execute with a high level of grit and precision!
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PowerBuilding
PowerBuilding
PowerBuilding
