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WHBC POWER 2.0

Warhorse Barbell Club

Powerlifting, General Fitness, Functional Training, Strength & Conditioning, Bodybuilding
Coach
Chris Semick

Introducing WHBC Power 2.0, meticulously crafted to provide elite-level programming at an accessible price point. Designed to cater to lifters looking to supercharge their performance both outside and inside the gym. This program is your comprehensive training solution.

WHBC Power 2.0 caters to individuals who are committed to enhancing muscle growth, aerobic performance, and strength gains through scientifically validated methodologies. Diverging from transient trends prevalent on social media, our program prioritizes established principles, delivering concrete and sustainable outcomes.

Consisting of four training sessions, each spanning 45-90 minutes, WHBC Power 2.0 strikes the perfect balance between mobility, strength, and conditioning. Prepare for rigorous yet effective training sessions, meticulously curated to optimize your athletic potential.

Our commitment to your progress is unwavering. Each training session is refreshed weekly, to keep you motivated and engaged. Additionally, our in-app chat feature provides daily form checks and Q&A support, ensuring you receive personalized guidance every step of the way.

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SMART PROGRAMMING
Whether you're set on dominating race day, the field, or just conquering daily life, this program is your unwavering companion. Are you prepared to strengthen your body, enhance endurance, and take your performance to new heights?
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RESULTS THAT LAST
There’s no room for quick fixes. This program is formulated to help you train for LIFE with long-term goals in mind. Month-by-month, WHBC Power 2.0 uses tried and tested methods to keep you interested and progressing.
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WE COACH, YOU TRAIN.
Whether you want to set a new PR or elevate your training routine, this program is for you. Build strength, improve your body composition, enhance your performance, and train for life. All while having professional coaches in your corner.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Ask questions or post form-check videos and get detailed coaching responses from some of the best coaches in the industry.
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Committed Teammates
A community guaranteed to inspire and annihilate standards. Link up with people like yourself, driven to get 1% every day.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell, dumbbells, plates, adjustable bench
Recommended
stationary bike, Concept 2 bike, rogue echo bike, kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
WHBC Power 2.0 Week 1 Day 1

A1

Adductor Rockback

1 x 20

A2

Side Plank W/ Hip Drop

1 x 10

A3

Spiderman Lunge + Downward Dog

1 x 10

B

Back Squat

1 x 5

C

Back Squat

3 x 5

D1

Extended ROM Push-Up

3 x MAX

D2

Kickstand RDL

3 x 10

D3

Chest Supported Row

3 x 12

E1

Tall Kneeling Chop

3 x 12

E2

Sprinter Calf Raise

3 x 20

WHBC Metcon #1

F

These three options are in order from easiest to the most difficult: Pick your poison. Complete three to five rounds at a sustained pace. If you are tight on time, you can do these as a stand-alone workout. If you have the time attach one of them to your training day. Option #1 One minute on a stationary bike at a moderate effort. Dumbbell Reverse Lunge : 5 reps/side Wall Sit: 30 sec Goblet Squat: 5 reps Option #2 One minute on a stationary bike at a moderate effort. Dumbbell Reverse Lunge: 5 reps/side Wall Sit: 30 sec Kettlebell Swing: 5 reps Option #3 One minute on a stationary bike at a moderate effort. DB Complex DB Reverse Lunge: 5 reps/side Dumbbell Hang Clean: 4 reps Dumbell Front Squat: 3 reps Dumbbell Thruster: 2 reps For the dumbbell complex the exercises are performed back-to-back in the specific sequence, without putting down the dumbbells or taking a break between movements.

Monday
WHBC Power 2.0 Week 1 Day 2

A1

T-Spine Rotation

1 x 20

A2

Tall Plank to Down Dog

1 x 20

A3

Three Month POS W/ Pullover

1 x 10

B

Barbell Bench Press

5 x 4

C1

1/2 Kneeling Single Arm Dumbbell Press

3 x 8

C2

Incline Reverse Crunch

3 x 12

C3

Rear Foot Elevated Split Squat

3 x 8

D1

Dumbbell Lat Raise

3 x 12

D2

Tate Press

3 x 12

WHBC Metcon #2

E

Complete three rounds. If you are tight on time, you can do this as a stand-alone workout or attach it to the end of todays training session. Work: 3:00 / Rest: as needed after each round. Complete three rounds. Dumbbell Step-Up: 5 reps/side Chin-Up or Pull-Up: 5 reps After you complete your step-ups and chin-up variation, the time left in the three-minute window should be spent on a stationary bike. Accumulate as much distance as possible in the time left over in the 3:00 work window. When the clock expires, rest as needed and repeat. If you do not have a bike available, sub out for KB swings and track how many swings you accumulate. Track your distance in meters or miles on the bike each round. If you cannot perform chin-ups or pull-ups, sub out for a rack chin-up.

Wednesday
Week 1 Day 3

A1

90/90 Hip Rotations

2 x 10

A2

Double 45 Degree Bounding

2 x 10

A3

Cross Body Lateral Lunge

2 x 10

B1

Front Squat

3 x 5

B2

Short Lever Adductor Side Plank

3 x 0:30

Strength/Power

C

12 min of deadlift singles

Perform as many singles as possible in 12 minutes, shooting for a minimum of 20 reps. Each rep should be performed at maximum speed from the floor. Release the bar between sets, rest until you're ready, and repeat. Record your score after 12 minutes.

D1

Barbell RDL

3 x 7

D2

Alternating Incline Dumbbell Bench Press

3 x 10

E1

Front Foot Elevated Split Squat

3 x 8

E2

Three Point Dumbbell Row

3 x 8

Thursday
Week 1 Day 4

A1

Alternating DB Sotts Press

4 x 5

A2

Incline Reverse Crunch

4 x 5

B1

Incline Barbell Bench Press

3 x 7

B2

Chin-Up

3 x 5

C1

Dumbbell Hammer Curl

3 x 15

C2

Dumbbell Lat Raise

3 x 15

Conditioning

D

Circuit

6 min EMOM with 2 min rest between rounds. Odd min (1, 3, 5) = Kettlebell Swing, DB Thruster, DB Hang Clean Even min (2, 4, 6) = Hands Elevated Push-Up Catch, Push-Up, Weighted Push-Up, Extended ROM Push-Up Pick one exercise for the odd minute and one for the even minute.

Coach
coach-avatar Chris Semick

Throughout his 15-year career, Chris has been mentored by some of the industry's most influential figures. This invaluable experience has honed his skills and expanded his knowledge, enabling him to become a well-rounded and respected strength coach. Chris's clientele has been as diverse as it gets, having worked with from NFL athletes to those embarking on their first fitness journey.

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Train Harder. Live Better.

A balanced and time-efficient approach to programming for individuals. 100% planned out quality programming, with detailed descriptions, videos, and simplicity to achieve results. Start today!

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FAQs
Who is this program for?
Our program is for individuals aspiring to embody strength and athleticism while improving body composition. Expect a diverse blend of workouts that cater to all aspects of fitness, ensuring a well-rounded experience.
Is it beginner friendly?
We recommend that lifters feel comfortable and confident with barbell lifts, but there's no minimum requirement for strength or cardio capacity.
What if I'm missing some equipment?
Substitutions are okay; you can always ask our team for recommendations if you're unsure what to do.
What if I have nutrition, fitness, and/or programming questions?
Feel free to ask questions in the TH app; we love giving detailed coaching responses. We also love it when members share form-check videos so we can provide feedback.
The Proof
verified-athlete-avatar Amelia Taylor

Student

Verified Athlete

"Immediately after joining WHBC Power 2.0, I instantly felt the passion that I used to have for lifting come back, and I have found an amazing community here."

verified-athlete-avatar Emma Greenstein

Former CrossFitter

Verified Athlete

"I am beyond thrilled to be running this program. Whenever I am not working out, I find myself counting down to the next session. Not only have I met amazing coaches, but I find myself training along side great people. WHBC 2.0 is a great program."

verified-athlete-avatar Jason Reynolds

Strength training enthusiast

Verified Athlete

"Working with Warhorse I've made huge strides with regards to my strength and work capacity. I doubled my squat, went from benching around 180ish to over 300 pounds, and developed a real love of deadlifting, despite my little t-rex arms!"

verified-athlete-avatar Tim Bemer

Collegiate athlete

Verified Athlete

"I'm a former collegiate athlete who has spent decades pushing my physical limits. Running WHBC Power 2.0 was one of the best decisions I've ever made. I'm in the best shape of my life and genuinely look forward to my time in the gym."

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WHBC POWER 2.0
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WHBC POWER 2.0
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WHBC POWER 2.0
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