{"product_id":"power-building-for-women","title":"Power Building — 8-Week Barbell + Dumbbell Program","description":"\u003cdiv class=\"wwlw-power-building\" style=\"max-width:760px;margin:0 auto;font-family:Arial,Helvetica,sans-serif;line-height:1.65;\"\u003e\n\u003csection style=\"background:#101014;color:#f5f3ef;border:1px solid #ed0758;border-radius:18px;padding:30px 24px;margin-bottom:24px;\"\u003e\n\u003cp style=\"color:#ff2c79;font-weight:700;letter-spacing:2px;margin-top:0;\"\u003eWOMEN WHO LIFT WEIGHTS\u003c\/p\u003e\n\u003ch2 style=\"color:#ffffff;font-size:30px;line-height:1.15;margin:12px 0;\"\u003eBUILD THE LIFTS.\u003cbr\u003eBUILD THE MUSCLE.\u003c\/h2\u003e\n\u003cp\u003eYou do not have to choose between getting stronger and building muscle. Train for both.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePower Building\u003c\/strong\u003e brings powerlifting and bodybuilding together in an eight-week barbell-and-dumbbell plan by \u003cstrong\u003eCoach Robert King, Founder of Women Who Lift Weights\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp\u003eSquat. Bench. Deadlift. Then put in the focused assistance work that rounds out your training.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e8 weeks \/ 2 four-week blocks \/ 3 core workouts + optional fourth day\u003c\/strong\u003e\u003cbr\u003ePlanned deloads in Weeks 4 and 8.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003ch2\u003eWhat Is Power Building?\u003c\/h2\u003e\n\u003cp\u003ePowerlifting 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.\u003c\/p\u003e\n\u003cp\u003eThis 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.\u003c\/p\u003e\n\u003ch2\u003eTrain Three Days. Add a Fourth If It Fits.\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWorkout A — squat-led full body:\u003c\/strong\u003e barbell back squat, dumbbell flat bench, barbell push press, two-arm dumbbell row and dumbbell RDL.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWorkout B — bench-led full body:\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWorkout C — deadlift-led full body:\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eOptional Workout D — light full-body accessories:\u003c\/strong\u003e dumbbell goblet squat, curl \u0026amp; press, RDL, reverse lunge, march and timed weighted carries.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eFollow 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDay D is not a “go hard” day.\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003ch2\u003eTwo Blocks. A Clear Progression.\u003c\/h2\u003e\n\u003ch3\u003eBlock 1 \/ Weeks 1-4: Build Volume\u003c\/h3\u003e\n\u003cp\u003eAcross Weeks 1-3, the prescribed reps increase while you build repeatable technique and keep track of your working weights. \u003cstrong\u003eWeek 4 is your deload\u003c\/strong\u003e, repeating Week 1 sets and reps.\u003c\/p\u003e\n\u003ch3\u003eBlock 2 \/ Weeks 5-8: Build Strength\u003c\/h3\u003e\n\u003cp\u003eThe 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. \u003cstrong\u003eWeek 8 is your deload\u003c\/strong\u003e, repeating Week 5 sets and reps.\u003c\/p\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003ch2\u003eWhat You Get\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe complete 28-page, eight-week digital PDF guide\u003c\/strong\u003e, with the training plan arranged by block and workout.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExercises, sets, reps, timed carries and rest guidelines\u003c\/strong\u003e clearly listed, plus the optional fourth-day workout in both blocks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive coaching cues each\u003c\/strong\u003e for the back squat, bench press, conventional deadlift and sumo deadlift.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eClickable Coach Rob video lessons\u003c\/strong\u003e for the main lifts, so you can watch a demonstration from the guide.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSession preparation and assistance-exercise cues\u003c\/strong\u003e to help you set up and work with control.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRecovery guidance and a printable training record\u003c\/strong\u003e for your squat, bench press and deadlift.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA separate optional app-bonus PDF\u003c\/strong\u003e with redemption details and links to get started.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003csection class=\"wwlw-two-guide-bonus\" style=\"margin:28px 0;\"\u003e\u003ch2\u003eBonus: Two WWLW Training Guides Included\u003c\/h2\u003e\n\u003cp\u003eYour Power Building purchase now includes the \u003cstrong\u003eWWLW Barbell Training Guide\u003c\/strong\u003e and \u003cstrong\u003eWWLW Dumbbell Training Guide\u003c\/strong\u003e as downloadable PDFs at no extra charge. Learn the tools, practise your technique and get more from your training.\u003c\/p\u003e\n\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0404\/5799\/4391\/files\/power-building-two-bonus-training-guides.png?v=1794447080\" alt=\"Bonus: two WWLW training guides included with Power Building at no extra charge\" loading=\"lazy\" style=\"display:block;width:100%;max-width:600px;height:auto;margin:20px auto;border-radius:12px;\"\u003e\u003c\/section\u003e\n\u003ch2\u003eWho This Plan Is For\u003c\/h2\u003e\n\u003cp\u003eWomen 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.\u003c\/p\u003e\n\u003ch2\u003eYour Equipment\u003c\/h2\u003e\n\u003cp\u003eBarbell and plates. Dumbbells. Squat rack with safeties. Stable flat bench. Room to move.\u003c\/p\u003e\n\u003cp\u003eBring a way to record your lifts, too. Your training record is how you see the work adding up.\u003c\/p\u003e\n\u003ch2\u003eGet Your Workouts In. Follow the Program. Put in the Work.\u003c\/h2\u003e\n\u003cp\u003eChoose 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.\u003c\/p\u003e\n\u003ch2\u003eFrequently Asked Questions\u003c\/h2\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eHow long does the program run?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eEight weeks, split into two four-week blocks. Block 1 builds volume; Block 2 builds strength. Weeks 4 and 8 are planned deloads.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eHow many days a week do I train?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eChoose 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eHow long are the workouts?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eAs 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eWhat equipment do I need?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eA 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eIs this suitable for beginners?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eIt 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eDo I need to know my one-rep max?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eNo 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eWhat happens during the deload weeks?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eWeek 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eCan I use conventional or sumo deadlifts?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eYes. 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eIs this a PDF, an app subscription or a physical book?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eYour 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cdetails style=\"border-bottom:1px solid #d8d8d8;padding:14px 0;\"\u003e\u003csummary style=\"font-weight:700;cursor:pointer;\"\u003eDo I have to join the WWLW App?\u003c\/summary\u003e\u003cp style=\"margin:10px 0 0;\"\u003eNo. 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.\u003c\/p\u003e\u003c\/details\u003e\n\u003cp style=\"margin-top:24px;\"\u003e\u003cstrong\u003eDigital PDF program only. No physical book, equipment or device is included.\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/div\u003e\n\u003csection class=\"wwlw-optional-app-bonus\" style=\"margin:28px 0;padding:22px;border:2px solid #ed0758;border-radius:12px;background:#101014;color:#ffffff;\"\u003e\n\u003ch2 style=\"color:#ffffff;margin-top:0;\"\u003eOptional Bonus: Your First Month in the WWLW App Is Free\u003c\/h2\u003e\n\u003cp\u003eTry 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eYour PDF program can be used on its own. App membership is optional and is not required to follow the program.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYour downloads include a bonus PDF with redemption details and links to get started.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/womenwholiftweights.app\/\" style=\"color:#ff6d9c;\"\u003eVisit the WWLW App\u003c\/a\u003e  |  \u003ca href=\"https:\/\/womenwholiftweights.programs.app\/\" style=\"color:#ff6d9c;\"\u003eExplore the programs\u003c\/a\u003e\u003c\/p\u003e\n\u003c\/section\u003e","brand":"Women Who Lift Weights","offers":[{"title":"Default Title","offer_id":68089479889216,"sku":"WWLW-POWERBUILDING-PDF","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0404\/5799\/4391\/files\/pb-ipad-hero-smaller.png?v=1794423244","url":"https:\/\/www.womenwholiftweights.store\/products\/power-building-for-women","provider":"Women Who Lift Weights","version":"1.0","type":"link"}