What's JDub Doing?: Training by John Welbourn in TrainHeroic

Power Athlete

Coach

John Welbourn

You ever wonder what programs John Welbourn was testing for Power Athlete, here is your chance to look behind the curtain on what John and his training partners are doing at Power Athlete.

John is forever testing parts of various Team programs and his private clientele. If you want to join the training and be ahead of the curve, you are welcome to join. For a short time John makes this team public.

Team is open to the public as of today.

Features
7 sessions per week
Must use App app to view and log training
Team Training

$50 / mo

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Cutting Edge

Be ahead of the curve. Stay proactive, embrace challenges, and push yourself to innovate and improve. Success comes to those who prepare, adapt, and consistently stay one step ahead.

Better. Stronger. More Powerful.

Becoming stronger and more powerful should be a goal for everyone. Strength enhances resilience, confidence, and overall health, benefiting both athletes and everyday life.

Aerobic Capacity

A well-developed aerobic system isn’t just for runners and cyclists—it’s crucial for all athletes. It improves recovery, endurance, and overall performance, no matter the sport.

Muscle

Carrying a lot of muscle isn’t easy—it demands consistent stimulus, high-intensity training, and dedicated recovery. It’s a combination of discipline, effort, and focus that sets the foundation for both performance and aesthetics.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Barbell RDL

1 x 6

Hatfield Squats

1 x 6

GHD with Plate Row

1 x 10

Leg Extension

1 x 10

Hammer Iso-Lateral Incline Press

1 x 15

Dumbbell Floor Press

1 x 15

Two Handed KB Skull Crushers

1 x MAX

Angle 90 (orange grip) Lat Pull Down

1 x 15

Standing One Arm DB Row

1 x 15

Deficit Push Ups

1 x MAX

One Arm Dumbbell Incline Row

1 x 15

Monday

Trunk

Echo/Assault/Implement of Choice

1 x 8 @ 1:00

Contralateral Dead bugs

4 x 1:00

Single Arm Kettlebell Suitcase Deadlift

4 x 6

GHD with Plate Row

4 x 1

Tuesday

Slight Incline DB Bench

1 x 6

Hammer Iso-Lateral Incline Press

1 x 6

Weighted Dips

3 x MAX

Lat Pull Down

1 x 6

Dumbbell Incline Rows

1 x 6

Cable Tricep Extension

1 x 8

Cable Biceps Curl

1 x 15

Seated Hamstring Curl

1 x 15

Leg Press - Quad Focus

1 x 15

Leg Extension

1 x 15

Standing Calf Raises w/ DBs

1 x 15

Wednesday

Zone 2

Echo/Assault/Implement of Choice

1 x 25:00 @ MAX

Push Up

1 x MAX

Standing Fat Bar Biceps Curl

3 x 10

Banded Tricep Extension

1 x 50

Thursday

Hamstring Roller

1 x 6

Back Squat

1 x 6

Heel Elevated Bulgarian Split Squat

1 x 6

Leg Extension

1 x 10

Rock Back Calf Raise

1 x 6

Band Resisted DB Floor Press/Flies

1 x 15

Close Grip Bench Press

1 x 15

Angle 90 (orange grip) Lat Pull Down

1 x 15

Seated Row

1 x 15

Seated Dumbbell Lateral Raise

1 x 15

Barbell Skull Crusher

1 x 15

Dumbbell Bicep Curls

1 x 15

Friday

Trunk

Contralateral Dead bugs

3 x 1:00

Spiderman Complex to Vertical Rotation

Reactive Tea Pots

3 x 20

Spider Crawls

3 x 30

Echo/Assault/Implement of Choice

1 x 25:00 @ MAX

Saturday

Incline Barbell Bench Press

1 x 6

Neutral Grip DB Bench

1 x 6

Parallel Bar Dips

1 x MAX

Chin Ups

1 x MAX

Single Dumbbell Incline Curl

1 x 6

Tricep Pushdown

1 x 8

Alternating Hammer Curls

1 x 15

Seated Hamstring Curl

1 x 15

Transformer SSB Squat

1 x 15

Leg Extension

1 x 15

Standing Calf Raises w/ Single DB

1 x 15

Coach

More from Power Athlete

John Welbourn

And be a simple kind of man.

Staying Ahead of the Curve is a Must

Getting a glimpse behind the curtain at John, his training partners, and private clientele is not only rewarding but is fun and educational.

Get What's JDub Doing?

FAQs

Is this for me?

Of course. But if you have to ask, probably not.

What is the training split?

We are following a full body split done every other day with aerobic work paired with trunk work on alternating days.

What equipment do I need?

This can be done in barebones home gyms and fancy globo gyms. If you need modifications, ask in the Discord.

What is the Power Athlete Discord?

Power Athlete has a robust Discord for all users of Power Athlete training programs. A level of access that you wont find anywhere else.

Will I get jacked?

Yes, if you follow it as written, eat a high protein diet will monitoring your calories and sleep 7+ hours a night, magic will happen and you will get jacked AF.

The Proof

Fun, Flexible and Rewarding

Verified Athlete

"Following "What's JDUB Doing?" in the off-season has been a lot of fun and rewarding. When I can't make it to Power Athlete to train with John, I am able to hit the local globo and bang out a great workout.""

Arashinho

Judo, Sambo, Jiujitsu & Power Athlete

Verified Athlete

"I hold a black belt in Judo, competed in Sambo and now hold a brown belt in Jiujitsu and Power Athlete has helped me realize my full potential. Following "What's JDUB doing?" this off-season has been a blast and helped me reach some body comp goals I Have been chasing.""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

What's JDub Doing?