Power Shack Training: strength, muscle, and conditioning programming for experienced lifters with a home gym. Get stronger.Chase a pump.Be an athlete.

I built Power Shack Training for me and guys like me.

You've trained before. You know how to squat, hinge, and press. You've followed programs, tried different styles: powerlifting, CrossFit, bodybuilding. You're not new to this. But life looks different now. Now you've got a family. Work demands more. Your schedule isn't as flexible, but training still matters. When you're consistent, everything else runs better.

So you still train, but your priorities have shifted. You're not chasing PRs at any cost. But you still want to get after it. You don't want to walk into the gym and wing it and you don't want a program that takes over your life. You want to be confident in the work that you're doing.

You want to stay strong and keep getting stronger. Move well. Feel athletic. Show up consistently without burning out or overthinking every session.

You make enough decisions each day. What to do at the gym doesn't need to be another one. I've planned it out well in advance so you don't have to think each day. Just show up and train. Walk in the gym, train hard for an hour, and move on with the day.

Power Shack Training is strength, hypertrophy, and conditioning at the right doses: just enough to keep you getting fitter without wasted time or energy.

5 sessions a week: 3 main, 2 optional. Every workout is built to fit into 60 minutes.

Strength runs in 8-week cycles. Set benchmarks when you first hit a lift or start a new cycle. From there, the progression engine tells you exactly what to lift, for how many sets and reps, to keep getting stronger.

Hypertrophy runs in 4-week cycles. High intensity, high volume. Build muscle, chase a pump, and keep things fresh with stimulus-driving variations.

Conditioning runs in 4-week cycles of sprints, intervals, and VO2 work: different systems, different adaptations, so you move like an athlete outside the gym. Accessory work fills the gaps: keeping you balanced and healthy.

When life gets hectic, there's a "short on time" option: just hit the strength work and get out.

Pull up the plan and get to work.

If I'm honest, what I want is very different from what I need. My ego wants a 500 lb squat, Arnold's physique, and a sub-3 marathon. Each one of those is a massive stretch. All three? Not happening. I don't have the time or energy or steroids or genetics or discipline to make that happen.

What I need is simpler and a lot more useful. I need to be fit. Strong enough to throw my kid around. Conditioned enough to run full-court with my buddies. Enough muscle to look like an athlete. And healthy enough that aches and pains don't get in the way of living.

That's the Power Shack Training philosophy: minimum effective volume to keep me fit and get me fitter.

I've got an hour, so it has to count. That means prioritizing effort and quality over quantity. Doing what works, not everything that could work.

I'm not Huberman or Attia. The aim isn't to optimize one thing at the expense of everything else. To be well-rounded, I have to be willing to leave a little on the table.

I won't be maximally strong. I won't be maximally big. But I'll have what I need: training that keeps me physically fit and mentally present.