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Power House

Wolf Den Strength & Conditioning

Bodybuilding, Strength & Conditioning, Functional Training
Coach
Jeremy Wolf

Power House is a program for those looking to build savage strength while also looking really, really ridiculously good while doing so. This program uses basic principles of strength and conditioning while also adding in some serious bodybuilding to keep you pumped up and ready to take on the world. There are 4 mandatory lifting days and 2 optional conditioning/trunk/strongman days. If you are looking to build strength that rivals The Hulk and a physique that Thor the God of Thunder himself would be envious of, then don’t waste any time and go become a Power House.

$40 / mo
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Features
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Access to your coaches
Coaches who provide the feedback you need to grow
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Programming 4 days per week
Get strong with 4 Lifting days and 2 recommended conditioning days.
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Exercise Video Guidance
Demo videos to guide your practice and make execution easy.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Dumbbells // Kettlebell // Squat Rack // Pull up bar // Rings // Bands
Recommended
Air Bike // Lat Pull Down/ Cable Machine // GHD // Reverse Hyper // Push Sled // Sandbag // Rower // Ruck Sack (backpack)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Nordic Curls

3 x 5

A2

Heel Elevated Goblet Squat

3 x 12

B

Dead Bug

4 x 0:30

C

Deadlift

5 x 5

D

Front Squat

3 x 5

E1

Lat Pulldown

3 x 12

E2

Bulgarian Split Squat

3 x 8

Monday
Week 1 Day 2

A1

Dips

3 x 12

A2

Lu Raise

3 x 12

B

Scapular Depression

1 x 1:00

C

Close Grip Bench Press

4 x 10

D1

DB Floor Press

3 x 12

D2

DB Front Raise

3 x 12

E1

DB Skull Crushers

3 x 12

E2

Ring Face Pull

3 x 20

Tuesday
Week 1 Day 3

A1

Hanging L Sit

3 x 0:30

A2

Hollow Hold

3 x 0:40

A3

Side Plank

3 x 0:40

B

Assault Bike

2 x 100

C

Run

2 x 1

D

Ruck March

3 x 10:00

E1

Band Hip Flexor Stretch

2 x 2:00

E2

90/90 Heel taps

2 x 15

Wednesday
Week 1 Day 4

A1

Back Extension

3 x 12

A2

Knee Over Toe Lunge

3 x 8

B

Box Squat

3 x 5

C1

Barbell RDL

4 x 10

C2

Chest-Supported DB Row

4 x 10

D1

Step-Ups

3 x 8

D2

Rear Delt Flyes

3 x 12

E

Reverse Hyper

3 x 20

Thursday
Week 1 Day 5

A1

Banded Overhead Tricep Extension

3 x 20

A2

Incline DB Bench Press

3 x 20

B

side plank

2 x 1:00

C

Bench Press

5 x 5

D1

Dips

3 x 1:00

D2

Deficit push Up

3 x 15

E1

DB Lateral Raise

3 x 10

E2

Hammer Curl

3 x 15

E3

Ring Rows

3 x 20

Friday
Week 1 Day 6

A

Assault Bike

3 x 10:00

B

Run

1 x 30:00

C

Ruck March

1 x 40:00

D1

Farmers carry

4 x 1:00

D2

GHD Sit-Up

4 x 20

E1

Barbell Bicep Curl

20, 15, 10, 10

E2

Ring Rows

20, 15, 10, 10

Coach
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coach-avatar Jeremy Wolf

Professional Straight Shooter

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Control the controllables

You cannot control what happens to you, but you can control what you do in response. You control your effort and attitude towards what happens, and in that you will be mastering change rather than allowing it to master you.

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FAQs
Do I need to be in a commercial gym with machines?
Short answer, no. All Wolf Den programs are designed to be done in a garage gym, Box gym, or Commercial gym.
What If I do not have access to certain pieces of equipment?
Most exercises can be modified or substituted out for something that will fit your current set up.
Where do I start?
The first step is to sign up! Second step, jump right in. No need to start at the beginning of the cycle, this program runs year round.
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When you join a team you’re getting more than programming, you’re joining an online community.

Power House
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Power House
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