Built to Last by Welbourn
Power Athlete
Strength & ConditioningStrength that goes the distance. Performance that holds the line.
Built to Last is the next evolution in the Power Athlete training ecosystem—developed by me, John Welbourn, to take the foundation you built in Well Built by Welbourn and drive it into a new gear. This isn’t just about chasing numbers or getting jacked (though you’ll do both). It’s about building a body and mindset that doesn’t break when things get hard.
We’re talking about real, usable strength. The kind that carries over to sport, work, and life. Every session is dialed in for max transfer: explosive power, relentless conditioning, and structural integrity that lets you train hard, recover fast, and keep stacking wins, year after year.
If Well Built by Welbourn laid the bricks, Built to Last is the steel that reinforces it.
This is for athletes who’ve built the base and are ready to level up. For the lifters who care less about gimmicks and more about grit. For anyone who’s in it for the long game—and knows that real power is earned, not given.
Backed by the Power Athlete philosophy, this program delivers exactly what the name promises: a body that’s Built to Last.
Let’s push the limits of strength and durability, together.
A1
Lateral Med Ball Throw
3 x 10
A2
Banded Hamstring Curls
3 x 12
A3
Jump Rope
3 x 50
B1
Iso-Hold Dumbbell Bulgarian Split Squat
4 x 0:10
B2
Back Squat
4 x 7
C1
Ipsilateral Dead Bugs
4 x 1:00
C2
Banded Single Leg RDL
4 x 8
C3
GHD with Plate Row
4 x 10
A1
DB Fly
4 x 15
A2
Dumbbell Lateral Raise
4 x 15
A3
Rear Delt Band Pulls
4 x 15
B
Depth Push Ups to Explosive Rebound Up
5, 4, 3
C
Close Grip Bench Press
4 x 7
D
Parallel Bar Dips
10, 10, 10, MAX
E1
Deficit Push Ups
20, 20, 20, MAX
E2
Hammer Curls
4 x 10
A1
Contralateral Dead bugs
4 x 60
A2
KB Ballistic Row
4 x 20
B1
Barbell Deadlift
4 x 5
B2
Standing One Arm DB Row
4 x 8
C1
Russian KB Swings
4 x 25
C2
Reactive Tea Pots
4 x 20
D
Fast Ruck
1 x 20:00
A
Rest
For Completion
B
Echo/Assault/Implement of Choice
1 x 20:00
A1
Deficit Push Ups
4 x 15
A2
Pull-Up
4 x 5
B
Back Squat
4 x 7
C1
30 Degree Dumbbell Lunge
4 x 30
C2
Ground to Shoulder Toss
4 x 5
D
Standing Calf Raises w/ Single DB
3 x 25
A
Echo/Assault/Implement of Choice
1 x 10:00
B1
Banded Tricep Extension
4 x 30
B2
Rear Delt Fly
4 x 10
C
Seated DB Press
4 x 8
D1
Ipsilateral Dead Bugs
5 x 1:00
D2
Isometric Rack Pull
5 x 0:10
D3
Dumbbell Incline Rows
5 x 10
A
Rest
For Completion
John Welbourn
John Welbourn is CEO of Power Athlete, Inc and a 9-year veteran of the NFL. He has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army, Naval Special Warfare and DEVGRU. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies and he is host of Power Athlete Radio.
Built to Last builds on Well Built by Welbourn to deliver real-world strength, explosive power, and relentless durability. Backed by the Power Athlete ethos, this program pushes you harder, helps you recover faster, and builds a body that won’t break under
Get Built to Last by Welbourn
