Moose Training Systems
POWER BUILDING 3.0
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A 12-Week Plan to Build Unbeatable Size and Strength
Created by World’s Strongest Man Mitchell Hooper, POWERBUILDING 3.0 is the ultimate hybrid program for those who want to look incredible and move serious weight. This comprehensive 12-week training plan blends science-backed hypertrophy and strength principles, helping you break plateaus and transform your physique.
What You’ll Gain:
- Strength & Power: Build a solid foundation to crush PRs and dominate your lifts.
- Muscle Growth: Sculpt your physique with effective techniques for hypertrophy.
- Sustainability: Understand the “why” behind the “what” to make lasting progress.
What You'll Get:
- Structured Training Plan: Enjoy 12 weeks of meticulously crafted workouts including warmups main exercises cues cooldowns and conditioning work.
- Lifetime Tools: Gain the knowledge and skills to continue training effectively far beyond the program’s end.
- A full education package based around the information you'll need to make lasting changes to your training
Your Results:
By the end of 12 weeks, you’ll be stronger, healthier, and more capable than ever before, equipped with the tools to sustain and grow your strength for a lifetime.
POWERBUILDING 3.0 isn’t just a program. It’s a blueprint for transforming your body and mindset, giving you the education to adapt and thrive in the gym for life.
So, what are you waiting for? Let's do this!
Training Schedule = 4 days training, 3 days rest or light active recovery.
Collapsible content
PROGRAM INCLUDES
- 12 week Power Building training program (spreadsheet)
- 12 weeks of education (PDF)
- Complete increase in your lean muscle mass and base strength
POWER BUILDING TOPICS
01 – Foundations & Mindset
- Discover the core philosophy behind Team Moose Coaching and the Lift Heavy, Be Kind movement. Learn how psychology, enjoyment, and long-term adherence drive results.
02 – Muscle-Building Principles
- Master the FITT framework, progressive overload, full range of motion, and training to failure. Build a plan you’ll love and can sustain.
03 – Strength-Building Principles
- Unlock the art of high-frequency skill practice, moderate intensity, compound movements, and low-volume power strategies to keep getting stronger for years.
04 – Recovery & Performance
- Sleep optimization, step tracking, and key bloodwork insights for next-level recovery and sustainable gains.
05 – Fat Loss & Lean Gain Strategies
- Realistic methods to cut fat while preserving muscle or gain size without adding unwanted fat.
06 – The 12-Week Training Blocks
- A two-phase plan—Block 1 (Strength) and Block 2 (Hypertrophy)—that cycles focus to deliver long-term progress without stagnation or burnout.
EQUIPMENT RECOMMENDATIONS
Dumbbells, cable machine, incline bench, barbell, plates, EZ curl bar, leg press, rowing machine, bike, treadmill, leg curl/extension, sled
*Note: The equipment listed is a recommendation based on the program, each exercise can be substituted at your own discretion following the same movement pattern.
GYM REQUIREMENTS
Commercial gym, strength gym or advanced home gym
REVIEWS
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I hurt my back deadlifting last year and struggled with the confidence to lift heavy. Working on the bracing that Mitch wrote about has helped me immensely!
— Quinn, Nevada
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I had no idea how many things I could improve before reading through the deadlift instructions. I’m halfway through the program and I feel like I’m just scratching the surface of improving my technique.
— Vanessa, New Hampshire
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I loved that I was able to incorporate my suit in the second block of the program! Funny enough, I hit an overhead press PB as well. Thanks Moose.
— Rakel, Poland