JACKED AF - 10 Week MAX Hypertrophy Program
Supastrong
Bodybuilding"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.
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
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
A
Cardio
1 x 30:00
B
Recovery Walk
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
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
A
Cardio
1 x 30:00
B
Recovery Walk
A
Rest
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.
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
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."
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."
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!"
