10-Day Strength & Power Challenge
If you’re looking to build real-world strength, improve athletic performance, and still leave room for mobility, core, and recovery — this 10-day challenge is for you.
This isn’t just a “strength” program or a “power” program — it’s both. Over these 10 days, we combine full-body strength training, explosive power exercises, core stability, and mobility in a structured, progressive format. Whether lifting heavy, moving fast, or slowing down to recover, every day serves a purpose.
You’ll see a blend of traditional lifting principles like supersets, drop sets, and EMOMs alongside power-focused exercises like jump squats, cleans, snatches, and push presses. Each workout uses intentional programming to hit key movement patterns and energy systems, all in a way that helps you train smart, stay consistent, and move confidently in and out of your workouts.
Who is this challenge for?
This challenge is ideal for intermediate to advanced exercisers who’ve been training consistently for a while and want to improve their full-body strength and conditioning. If you’ve got a good base of dumbbell and bodyweight movement, this is a great way to level up — especially if you want to move better, feel stronger, and train like an athlete.
That said, modifications are always included. This challenge is about doing what you can when you can, not chasing perfection. Whether dialing intensity up or pulling it back, the goal is progress.
What to expect
Every workout is 30–45 minutes and follows a balanced split to manage volume and intensity without overloading one area. You’ll lift, jump, sweat, stretch, and recover. Expect variety each day, but also intentional patterns in movement and format.
Week 1
- Day 1: Upper Body Superset Strength + Finisher
- Day 2: Lower Body Strength Drop Sets
- Day 3: Full-body Stretch & Mobility
- Day 4: Core & Power Burn
- Day 5: Strength & Power Complex EMOMs
This week gives you a strong start. You’ll get a full upper-lower split with plenty of dumbbell work, test your control and conditioning with EMOMs, and mix in mobility to stay loose and refreshed for the second half.
Week 2
- Day 6: Upper Body Push Pull Strength AMRAPS
- Day 7: Full-Body Functional Strength
- Day 8: Recovery & Regeneration
- Day 9: Weighted Core + Power
- Day 10: One DB Strength & Power No Repeat
Week two builds off the first — you’ll hit your upper body again with more volume, work full-body coordination and strength, mix in a much-needed recovery day, and finish with a no-repeat full-body closer that calls back to the movements you’ve seen throughout the challenge. Day 10 is a fun one — 30 unique exercises using just one dumbbell to put everything together.
Equipment Needed
- Dumbbells (light, medium, or heavy)
- Mat (Optional)
- Chair, bench, or box
Some days will call for lighter weight and controlled movement, focusing on precision, stability, and form. Other days will challenge you to go heavier and test your limits. Each week starts off with strength-focused training and ends with explosive workouts that pull everything together. It’s a balanced approach that helps you build momentum without burning out.
Final Thoughts
This challenge is about more than just lifting weights. It’s about momentum, mindset, and finishing what you start. You’ll move better, feel stronger, and learn to pace yourself through tough workouts without burning out. Every rep is an opportunity to improve — and over 10 days, those reps add up fast.
Show up. Keep it simple. Push when you can. Pull back when you need to. And most of all — have fun with it. You’re going to feel the difference.
Let’s get to work.
— Brian