JACKED TRADIE is a 12-week strength and size program designed specifically with the tradie workload in mind! This 4-day push-pull structure allows for maximal growth, without excessive soreness. In roughly 4-hours per week, this program will provide your body with the stimulus it needs to pack of significant muscle mass!
A
Barbell bench press
8, 8, 5
B
Neutral-grip incline press
3 x 10
C
leg extension
3 x 10
D1
Cable lateral raise
3 x 12
D2
Bench dips
3 x MAX
E1
High-to-low overhead triceps extension
4 x 15
E2
Hollow hold pullover
4 x 12
F
Calf raise
3 x 10
A
Seated cable row (supinated grip)
4 x 8
B
Neutral-grip pull up
8, 8, 5, 5
C
Seated hamstring curl
3 x 10
D
High-to-low cable row
3 x 10
E1
Incline dumbbell curl
4 x 15
E2
Incline rear delt fly
4 x 15
F
Hammer curl
3 x 20
A
Military press
10, 10, 6, 6
B
narrow dumbbell press
3 x 10
C
Chest dips
3 x 8
D1
Single-leg Box Squat
3 x 8
D2
v-bar triceps extension
3 x 12
E1
Dumbbell skull crushers
4 x 15
E2
Cable face pulls
4 x 15
A
Chin up
5 x MAX
B
Supinated-grip barbell row
3 x 10
C
45-degree hyperextension
3 x 10
D
Seated cable row (wide grip)
3 x 10
E1
Cable curl
3 x 15
E2
Reverse dumbbell curl
3 x 10
G'day everyone, my name is Chris and I am the owner and head coach at Legacy Health and Performance! I have been training most of my life and coaching athletes and the general public for the last 10 years. I have an undergraduate degree in physiology and a masters degree in exercise science. My absolute passion is getting you results!
So many programs out there offer the world, yet fail to provide results. At Legacy Health and Performance we have been helping members grow significant amounts of muscle, in-person, for years! With the right work ethic, this program will help you pack on s
Get JACKED TRADIEStrength athlete
Verified Athlete"I have been training alongside Chris for over 10 years. His knowledge around strength training is second to none. He has helped me learn how to program appropriately to fit around my work and my sport."
Strength athlete
Verified Athlete"With the help of Chris's strength and size programs I was able to put on significant size, whilst learning good training habits that I have implemented long term."
Football athlete
Verified Athlete"Chris's programs have allowed me to continue to build the size I was after, whilst working around work and football commitments."