The Factory
Strongman, Powerlifting, Bodybuilding, Strength & Conditioning, Functional FitnessThis is the routine for people who LIKE routine!
For the gym goers who want to be jacked, while also having the strength to back it up.
Consistent exercise selection, with only miniminal changes week to week means that you know what to expect and can focus on training hard and making steady, relentless improvement and progress towards your goals!
Focus: 4 days per week, Upper/Lower powerlifting/strongman style split with plenty of high volume and rep work to build work capactiy and push hypertrophy. Recommended percentages for the 'main' lifts week to week, with RIR for everything else.
This will have you working hard in a host of rep ranges and intensities, while also training you to get used to moving heavy weights!
1 sessions per week
Must use App app to view and log training
Program Training
A1
Cable Face Pull
20, 15
A2
Cable Upright Row
20, 15
B
Bench Press
3 x 5 @ 80 %
C
Smith Machine Incline Bench Press
3 x 8 @ 8
D
DB Shoulder Press
3 x 10 @ 8
E
Lat Pulldown
4 x 12 @ 8
F1
Cable Bicep Curl
3 x 15 @ 8
F2
Cable Face Pull
3 x 15 @ 8
A1
Lunge Stretch
1 x 10 @ 2
A2
Air Squat
1 x 20
B
Box Squat
3 x 5 @ 80 %
C
Leg Press
10, 10, 20 @ 8
D
Romanian Deadlift with DB
3 x 10 @ 8
E
Seated Machine Leg Curl
3 x 10 @ 8
F
Seated Calf Raise
3 x 12 @ 8
A1
Shoulder Rotation Warm Up
1 x 20
A2
Shoulder External Rotation Stretch
1 x 5 @ 10
B
Push Press
3 x 5 @ 80 %
C
DB Bench Press
3 x 8 @ 8
D1
1-Arm DB Row
4 x 10 @ 8
D2
Cable Overhead Tricep Extension
4 x 12 @ 8
E1
Cable Chest Fly
3 x 12 @ 8
E2
DB Lateral Raise
3 x 12 @ 8
A1
T-Spine Reach
1 x 10
A2
Prone T-Spine Rotation
1 x 5 @ 5
B
Barbell Deadlift
2 x 10 @ 73 %
C
Machine Hack Squat
3 x 10 @ 8
D
Leg Extension
3 x 15 @ 8
E
Lying Leg Curl
3 x 10 @ 8
F
Standing Machine Calf Raise
3 x 20 @ 8
6 weeks of training to make you bigger, leaner, stronger, better. Whether you're a bodybuilder, strength athlete or general gym-goer, this simple, straightforward plan will get you there!
Get Jacked and Strong - 6 Week Gym Strong Program
Lina K
3rd Place Natural Strongman Worlds 2025
Verified Athlete""
Sarah B
Masters Strongwoman Competitor
Verified Athlete""
