Skip to product information
BUILD THE LIFTS.
$29.00 USD
Instant access—no shipping required
⚡ Digital product—instant access
📦 No shipping required
🔒 Secure checkout
WOMEN WHO LIFT WEIGHTS
BUILD THE LIFTS.
BUILD THE MUSCLE.
You do not have to choose between getting stronger and building muscle. Train for both.
Power Building brings powerlifting and bodybuilding together in an eight-week barbell-and-dumbbell plan by Coach Robert King, Founder of Women Who Lift Weights.
Squat. Bench. Deadlift. Then put in the focused assistance work that rounds out your training.
8 weeks / 2 four-week blocks / 3 core workouts + optional fourth day
Planned deloads in Weeks 4 and 8.
What Is Power Building?
Powerlifting gives your training its strength focus: the squat, bench press and deadlift. Bodybuilding adds the muscle-building work: presses, rows, hinges, goblet squats and other assistance exercises.
This program puts both in one plan. You practise the big lifts, train the muscles that support them and follow a progression you can record from week to week. There is a purpose behind the work, so you can walk into the gym knowing what comes next.
Train Three Days. Add a Fourth If It Fits.
- Workout A — squat-led full body: barbell back squat, dumbbell flat bench, barbell push press, two-arm dumbbell row and dumbbell RDL.
- Workout B — bench-led full body: barbell bench press, one-arm dumbbell row, barbell Romanian deadlift, goblet squat and dumbbell military press in Block 1, changing to dumbbell push press in Block 2.
- Workout C — deadlift-led full body: barbell deadlift, dumbbell flat bench, goblet squat, two-arm dumbbell row and dumbbell push press in Block 1, changing to dumbbell military press in Block 2.
- Optional Workout D — light full-body accessories: dumbbell goblet squat, curl & press, RDL, reverse lunge, march and timed weighted carries.
Follow A, B and C in order, with five exercises in each core session. These three days form the complete plan. If you want a fourth training day, add Workout D—for example, A on Monday, B on Wednesday, C on Friday and light D on Saturday, followed by a rest day.
Day D is not a “go hard” day. Keep two light sets per exercise at RPE 5–6, focusing on moving well and supporting recovery while getting another quality session in. Omit D when you need more recovery and during deload Weeks 4 and 8.
Two Blocks. A Clear Progression.
Block 1 / Weeks 1-4: Build Volume
Across Weeks 1-3, the prescribed reps increase while you build repeatable technique and keep track of your working weights. Week 4 is your deload, repeating Week 1 sets and reps.
Block 2 / Weeks 5-8: Build Strength
The main-lift reps drop as you move into the second block. Across Weeks 5-7, the prescribed sets increase. Reassess your loads, keep the movement controlled and follow the table. Week 8 is your deload, repeating Week 5 sets and reps.
The guide separates the two blocks and gives every workout its own page, with all four weeks visible together. You can see where you are and what you are building toward.
What You Get
- The complete 28-page, eight-week digital PDF guide, with the training plan arranged by block and workout.
- Exercises, sets, reps, timed carries and rest guidelines clearly listed, plus the optional fourth-day workout in both blocks.
- Five coaching cues each for the back squat, bench press, conventional deadlift and sumo deadlift.
- Clickable Coach Rob video lessons for the main lifts, so you can watch a demonstration from the guide.
- Session preparation and assistance-exercise cues to help you set up and work with control.
- Recovery guidance and a printable training record for your squat, bench press and deadlift.
- A separate optional app-bonus PDF with redemption details and links to get started.
Bonus: Two WWLW Training Guides Included
Your Power Building purchase now includes the WWLW Barbell Training Guide and WWLW Dumbbell Training Guide as downloadable PDFs at no extra charge. Learn the tools, practise your technique and get more from your training.
Who This Plan Is For
Women who want to build strength and muscle with a structured barbell-and-dumbbell program, and who are ready to practise the lifts, record their work and follow the progression. You should be familiar with the basic movements and have access to the equipment listed below.
Your Equipment
Barbell and plates. Dumbbells. Squat rack with safeties. Stable flat bench. Room to move.
Bring a way to record your lifts, too. Your training record is how you see the work adding up.
Get Your Workouts In. Follow the Program. Put in the Work.
Choose weights you can control. Use the listed rest times as a guide and rest as needed to repeat strong reps without chasing fatigue or letting form break down. Write down what you complete and come back ready for the next session.
Frequently Asked Questions
How long does the program run?
Eight weeks, split into two four-week blocks. Block 1 builds volume; Block 2 builds strength. Weeks 4 and 8 are planned deloads.
How many days a week do I train?
Choose three core days with A, B and C, or add the optional light Workout D for a fourth session. A Monday/Wednesday/Friday core schedule with optional D on Saturday is one option. Keep D easy, protect recovery for your core workouts and skip D in Weeks 4 and 8.
How long are the workouts?
As a planning estimate, allow around 60-90 minutes including your warm-up. Session length varies with the week, your rest periods and equipment availability; the higher-set weeks may take longer. Optional Workout D is approximately 25–35 minutes. Rest as needed to keep your technique and performance strong; use the listed times as a guide rather than rushing to meet a time limit.
What equipment do I need?
A barbell and plates, dumbbells, a squat rack with safeties, a stable flat bench and room to move. This is a barbell-and-dumbbell program, so dumbbells alone are not enough to follow it as written.
Is this suitable for beginners?
It is best for women who know the basics of squatting, pressing, rowing and deadlifting and want a clear plan to follow. The guide includes five-cue technique pages and linked demonstrations. If these lifts are completely new to you, learn the movements and build a repeatable setup before increasing the load.
Do I need to know my one-rep max?
No max test is required to use this program. The workout pages prescribe sets, reps and rest periods. Choose working weights you can control with consistent technique and record what you complete.
What happens during the deload weeks?
Week 4 repeats the sets and reps from Week 1. Week 8 repeats the sets and reps from Week 5. The reduction in work gives you room to recover and practise technique before building again. Skip optional Workout D during both deload weeks.
Can I use conventional or sumo deadlifts?
Yes. Choose one variation for the barbell deadlift slot in Workout C and keep it consistent. The guide includes setup cues and clickable Coach Rob lessons for both.
Is this a PDF, an app subscription or a physical book?
Your purchase is a digital PDF program, with no physical item shipped. Read it on a phone, tablet or computer, tap the video links and print the training record if you like to write down your lifts. The iPad in the product images shows how the digital guide can be viewed; a device is not included.
Do I have to join the WWLW App?
No. The PDF works on its own. As an optional bonus, your downloads include a separate app-offer PDF with redemption details for your first month free in the Women Who Lift Weights App. App membership is not required to follow the PDF.
Digital PDF program only. No physical book, equipment or device is included.
Optional Bonus: Your First Month in the WWLW App Is Free
Try the core Power Building program inside the Women Who Lift Weights App with your first month free. The optional Workout D is included in your PDF guide.
Your PDF program can be used on its own. App membership is optional and is not required to follow the program.
Your downloads include a bonus PDF with redemption details and links to get started.