Power House

Wolf Den Strength & Conditioning

Bodybuilding, Strength & Conditioning, Functional Training, Powerlifting

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

Start My 7-Day Free Trial

Features

Access to your coaches

Coaches who provide the feedback you need to grow

Programming 4 days per week

Get strong with 4 Lifting days and 2 recommended conditioning days.

Exercise Video Guidance

Demo videos to guide your practice and make execution easy.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Band Hip Flexor Stretch

2 x 1:00

90/90 Heel taps

2 x 10

Banded Good Morning

3 x 20

Back Squat

5, 3, 1

Back Squat

3 x 5

Back Extension

3 x 15

Prone Machine Hamstring Curl

3 x 15

Walking Lunges

3 x 20

Monday

Week 1 Day 2

Scapular Depression

2 x 20

Banded Y & T

2 x 20

Pull-Up

4 x 15

DB Lateral Raise

4 x 15

Plate Front Raise

4 x 12

DB Shoulder Press

4 x 12

Barbell Upright Row

4 x 10

Seated Cable Row

5 x 8

EZ Bar Curl

5 x 12

Barbell Reverse Curl

4 x 10

Tuesday

Week 1 Day 1

Hanging L Sit

3 x 0:30

Hollow Hold

3 x 0:40

Side Plank

3 x 0:40

Assault Bike

2 x 100

Run

2 x 1

Ruck March

3 x 10:00

Sled Push

5 x 30

Band Hip Flexor Stretch

2 x 2:00

90/90 Heel taps

2 x 15

Wednesday

Week 1 Day 4

4 way deadbug

2 x 10

Lunge w/ Elbow Drop

2 x 10

Cossack Squat

3 x 8

Sit-up

3 x 20

Sumo Deadlift

10 x 2

Heel Elevated Goblet Squat

4 x 15

Strict Lower Hanging Leg Lifts

4 x 10

Med Ball Hamstring Curl

4 x 10

Thursday

Week 1 Day 5

Chest Supported Cuban Press

2 x 15

Standing Arnold Press

2 x 10

Bench Press

5, 3, 1

Bench Press

3 x 5

Dips

4 x 8

Floor Chest Fly

4 x 16

Skull Crushers

12, 10, 8, 8

Power Building Circuit

E1: Banded Tricep Extensions 100 E2: Push Ups 15 For this circuit you have 100 banded tricep extensions. You can break this up however you would like. Every time you take a break, even to just shake out the arms you have 15 push ups. If you struggle with push ups you can either lower the reps to 10 or you can elevate your hands on a bench or barbell. If you struggle with push ups, you can elevate your hands. Understand that this should not be easy, and you will most certainly hit failure towards the end.

Friday

Week 1 Day 4

Assault Bike

3 x 10:00

Run

1 x 30:00

Ruck March

1 x 40:00

Backward Sled Drag

1 x 10:00

Farmers carry

4 x 1:00

GHD Sit-Up

4 x 20

Barbell Bicep Curl

20, 15, 10, 10

Ring Rows

20, 15, 10, 10

Coach

More from Wolf Den Strength & Conditioning

Jeremy Wolf

Professional Straight Shooter

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.

Start My 7-Day Free Trial