JACKED AF - 10 Week MAX Hypertrophy Program: Training by Coach Mike in TrainHeroic

JACKED AF - 10 Week MAX Hypertrophy Program

Supastrong

Bodybuilding
Coach
Coach Mike

"Everybody wants to be a beast, until it's time to do what Beasts do."

JACKED AF is what beasts do... It's blood sweat and tears, and plenty of gains to show for it.

Many programs look like copy and paste bodybuilding programs you can find in a magazine. Not here. Here, you'll be training like a badass with a solid, progressive plan with the singular focus of putting on slabs of muscle.

For the next 10 weeks, you'll be on the fast track to Gainsville. 10 weeks of programming built around a foundation of progressive overload and raw fortitude and effort.

Here, you'll find a blend of old-school effort and science-backed protocols, such as: Giant set AMRAPS, Volume clusters, Drop sets, big compound movements and eccentric focused volume, built into a 10 week training block that progresses each week. As the training gets harder, you'll continue adapting, and growing.

This program can be performed from the home gym or a conventional gym, and most movements are complete with substitutes should you require them.

All movements throughout the 10 weeks come with full instructions, demo videos, and an accessible coach should you have any questions.

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Break away from Ordinary
Everything you do in the gym will have a purpose, and you'll know exactly what you're trying to accomplish. Training with a solid plan is the difference-maker you've been missing in your training.
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Train Like a Beast
With AMRAP Giant sets, extended drop sets, and volume clusters.. you'll need to muster up some fortitude and push through some pain... It's all built in so that your efforts are strategic, progressing each week to get harder and keep you growing.
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Proven Methods + Old School Effort
Various methods are infused to induce metabolic fatigue, nasty pumps, and serious hypertrophy. Along with a healthy dose of big, heavy movements, you've got a recipe for serious results. Will you need new T-shirts? Probably.
Features
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Access to your coaches
Your coach is easily accessible should you have any questions, need form checks, or assistance of any kind.
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Programming 6 days per week
4 lifting days + 2 Cardio days. You'll have a full 10 weeks of programming on your calendar, easy to follow and ready when you are.
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Exercise Video Guidance
Demo videos for every movement + full instructions for every training segment.
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Delivered through TrainHeroic
Trainheroic is the world's best training app. Plain and simple. You'll have an easy to follow roadmap to serious gains at your fingertips.
Equipment
Required
Basic Gym Equipment (Barbell, Plates, Dumbbells, Rack) // Fortitude and Effort // Consistency
Recommended
Cable pulley (pulldowns/Triceps) // BFR Bands (occlusion bands) // Resistance Bands // Dip and Pullup Bars
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Sample Week
Week 1 of 10-week program
Sunday
JACKED AF:  W1:D1 - CHEST/BICEPS

A

Upper Body Prep/Warm up Series

1 x 1

B

Supine Band Pull Aparts

3 x 12

C

Barbell Bench Press

3 x 1 @ 85 %

D

Weighted Dips

4 x MAX @ 25, 25, 0, 0 lb

E

Band/Cable Flyes

5 x 12

F1

Reverse Curl w/Slow Eccentric

3 x 8

F2

Incline Curls

3 x 12

F3

DB Hammer Curl

3 x 12

G

Barbell Push-Up

1 x 70

Monday
JACKED AF:  W1:D2 - LEGS

A

Prone Machine Hamstring Curl

3 x 12

B

Back Squat

3 x 1

C

Slow Eccentric Pause Squat

4 x 3

D1

Weighted Hip Bridge

3 x 12

D2

Dumbbell Lunges

3 x 12

E

Inverted Rows

5 x 8

F

Standing Barbell Calf Raise

3 x 12

Tuesday
JACKED AF: W1:D3 - CARDIO

A

Cardio

1 x 30:00

B

Recovery Walk

Wednesday
JACKED AF: W1:D4 - UPPER BODY/SHOULDER FOCUS

A

Upper Body Prep/Warm up Series

1 x 1

B1

Hanging Scapular Retraction

3 x 6

B2

Empty Bar Overhead Press

3 x 8

C

Single Arm DB Press - Volume Cluster

8, 8, MAX

D

Close Grip Incline press

6, 6, MAX

E1

Lateral Raise

3 x 12

E2

Plate Front-Raise

3 x 12

F

DB Triceps Ext - Slow Eccentric

4 x 12

Thursday
JACKED AF: W1:D5 - BACK

A

Seated Box Jumps

8 x 1

B

Barbell Deadlift

4 x 3

C

Chest Supported DB Row - Supinated

3 x 8

D1

Lat Pulldown

3 x 15

D2

Dumbbell Pullover

3 x 15

D3

DB Bent Over Row

3 x 15

E

Snatch Grip Barbell Shrug

3 x 12

Friday
JACKED AF: W1:D6 - CARDIO

A

Cardio

1 x 30:00

B

Recovery Walk

Saturday
JACKED AF:  W1:D7 - FULL REST

A

Rest

Coach
coach-avatar Coach Mike

Have Trained individuals ranging from Special Ops candidates to MMA Athletes and Weekend Warriors. Creator of Swole Town, ST-3 Tactical and Jacked AF. Bioforce certified conditioning coach, former NSCA CSCS. Always learning, always improving. I want to create elite programming to take you to the best version of yourself.

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Everyone wants to be a beast....

It's time to do Beast shit. JACKED AF is the blueprint. Hop in today and get on the road to serious gains.

Get JACKED AF - 10 Week MAX Hypertrophy Program
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FAQs
Who is this training for?
This training is for those looking to build muscle and look like a Beast. You should be motivated and ready to put forth effort.
What if I can't perform some of the movements/exercises?
Substitute movements are included. I'm available if you need assistance beyond that.
The Proof
verified-athlete-avatar Mike R

Coach

Verified Athlete

"My programming has been tried and tested long before it reaches you. You can be sure that what you're getting has worked for others and for myself. I consider myself walking proof of the value of this programming."

verified-athlete-avatar Robert A

Muay Thai/Powerlifting

Verified Athlete

"Working with Coach Mike for over a year, have lost 80lbs and still hitting 500lb Deadlift and Squat, leaner and stronger."

verified-athlete-avatar Hunter K

US Army

Verified Athlete

"Been with Coach Mike and Swole Town for all of 2021.. Have totally transformed my body. Gotten bigger and stronger, and just getting started!"

JACKED AF - 10 Week MAX Hypertrophy Program