Get Jacked - 7 Day Powerbuilding

ABF Training

Olympic Lifting, Bodybuilding, General Fitness, Custom Programming
Coach
Brian Fox

This program is designed for those wanting to make major strength gains and increase their jackedness!

Get Jacked is just what it sounds like. This program combines bodybuilding, powerlifting, Olympic lifting and some bodyweight exercises all thrown into one massive gains program. This is an 8-week program that builds by one set each week until you are completing 4 sets per exercise on most main lifts. Feel free to continue this program for 2 cycles; our athletes sure did and made great gains doing it! After the first month we adjust the programming slightly to allow a little more rest as your weights used will have dramatically increased.

GET READY FOR SOME MASSIVE GAINS!

$49
Get Get Jacked - 7 Day Powerbuilding
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Massive Strength Gains
During this program you will see significant increases in overall strength. From day 1 to day 30 you will be firing on all cylinders and feel stronger than you have in years.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow. We can provide substitutions for all exercises.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbbells
Recommended
TRX/Jungle Gym XT Straps // Kettlebells // Plyometric Box // Bands // Jump Rope
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Sample Week
Week 1 of 8-week program
Sunday
Get Jacked -Back To Basics Day 1 Lower

A

Limited Space Warmup (ABF)

1 x 5:00

B1

Box Jump (ABF)

3 x 5

B2

Ankle Mobility (ABF)

3 x 10

B3

KB Goblet Squat (ABF)

3 x 10

B4

Band 3-Month Pulldown Hold (ABF)

3 x 5

C1

Safety Squat (ABF)

3 x 8

C2

TRX/Jungle Rows (ABF)

3 x 10

D1

Front Squats (ECT)

3 x 6

D2

TRX/Jungle 1-Leg Curls (ABF)

E1

DB Reverse Lunges (ABF)

E2

Bench 1-Leg Hip Thrust (ABF)

E3

EZ Skullcrushers (ABF)

3 x 12

F1

One-Arm KB Swing

3 x 20

F2

Jump Rope

Monday
Get Jacked -Back To Basics Day 2 Upper

A

Limited Space Warmup (ABF)

1 x 5:00

B1

Trap Bar Deadlift (ABF)

3 x 10

B2

L-Sit (ABF)

3 x 0:15

C1

Mid-Incline DB Bench Press (ABF)

3 x 12

C2

Neutral Chin-ups (ABF)

3 x 8

D1

Pause Pushup (ABF)

3 x 12

D2

Bent Over Rear Delt Fly

3 x 12

E1

Seated DB Shoulder Press (ABF)

3 x 10

E2

TRX/Jungle Rows (ABF)

3 x 12

F1

Plank (ABF)

3 x 0:45

F2

EZ Reverse Curls (ABF)

3 x 12

F3

EZ Skullcrushers (ABF)

3 x 15

G

Cardio

Cool Down

H

1-Leg Calf Stretch 2 x 30s @ Glute LAX Roll 2 x 30s @ Hang 2 x 15s

Tuesday
Get Jacked -Back To Basics Day 3 Fullbody

A

Limited Space Warmup (ABF)

B1

Turkish Get-Up (ABF)

3 x 5

B2

Goblet Squats (ECT)

3 x 12

B3

Pause Pushup (ABF)

3 x 15

B4

Cossack Lateral Squat (ABF)

C

Cardio

Wednesday
Get Jacked -Back To Basics Day 4 Lower

A

Limited Space Warmup (ABF)

1 x 5:00

B1

Box Jump (ABF)

3 x 5

B2

Ankle Mobility (ABF)

3 x 10

B3

KB Goblet Squat (ABF)

3 x 10

B4

Band 3-Month Pulldown Hold (ABF)

3 x 5

C1

Barbell Bench Hip Thrust (ABF)

3 x 12

C2

TRX/Jungle 1-Leg Curls (ABF)

D1

TRX/Jungle Rows (ABF)

3 x 10

D2

Front Squats (ECT)

3 x 6

E1

DB Reverse Lunges (ABF)

E2

EZ Skullcrushers (ABF)

3 x 12

F1

One-Arm KB Swing

3 x 20

F2

Jump Rope

Thursday
Get Jacked -Back To Basics Day 5 Upper

A

Limited Space Warmup (ABF)

1 x 5:00

B1

Power Clean (ABF)

4 x 8

B2

L-Sit (ABF)

3 x 0:15

C1

1-Arm Alternating DB Incline Press

3 x 10

C2

Neutral Chin-ups (ABF)

3 x MAX

D1

Multi Grip Flat Bench (ABF)

3 x 12

D2

1-Arm DB Row (ECT)

3 x 12

E1

Seated DB Shoulder Press (ABF)

3 x 10

E2

TRX/Jungle Rows (ABF)

3 x 12

F1

Plank (ABF)

3 x 0:45

F2

EZ Bar Curl

3 x 12

F3

Dips (ABF)

3 x 12

G

Cardio

Cool Down

H

1-Leg Calf Stretch 2 x 30s @ Glute LAX Roll 2 x 30s @ Hang 2 x 15s

Friday
Get Jacked -Back To Basics Day 6 Fullbody

A

Limited Space Warmup (ABF)

B1

Turkish Get-Up (ABF)

3 x 5

B2

Goblet Squats (ECT)

3 x 12

B3

Pause Pushup (ABF)

3 x 15

B4

Cossack Lateral Squat (ABF)

C

Cardio

Saturday
Get Jacked -Back To Basics Day 1 Lower

A

Limited Space Warmup (ABF)

1 x 5:00

B1

Box Jump (ABF)

3 x 5

B2

Ankle Mobility (ABF)

3 x 10

B3

KB Goblet Squat (ABF)

3 x 10

B4

Band 3-Month Pulldown Hold (ABF)

3 x 5

C1

Safety Squat (ABF)

3 x 8

C2

TRX/Jungle Rows (ABF)

3 x 10

D1

Front Squats (ECT)

3 x 6

D2

TRX/Jungle 1-Leg Curls (ABF)

E1

DB Reverse Lunges (ABF)

E2

Bench 1-Leg Hip Thrust (ABF)

E3

EZ Skullcrushers (ABF)

3 x 12

F1

One-Arm KB Swing

3 x 20

F2

Jump Rope

Coach
More from ABF Training
coach-avatar Brian Fox

Brian has been training elite athletes and military units for 20+ years.

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