Jacked Street Anabolic Circuit

Power Athlete

Coach
John Welbourn

The Jacked Street Anabolic Cycles were created to take advantage of the potent effect we found happening with the Power Athlete Metabolic Circuits (PAMC). Just some background if you are not familiar with the PAMC, the primary benefit of the metabolic circuit is hypertrophy. The circuit works by elevating growth hormone, following high-volume programming, and training with short rest periods. By utilizing heavy resistance, high repetitions, and low rest, and involving many muscle groups, the circuit starts a cascade of anabolic hormones priming the body for maximal muscle growth. With Jacked Street we took a slightly different approach and it has paid dividends.

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Hypertrophy
The primary benefit of the metabolic circuit is metabolic hypertrophy. The circuit works by elevating growth hormone, following high-volume programming and training with short rest periods. By utilizing heavy resistance, high repetitions, and low rest, and involving many muscle groups, the circuit starts a cascade of anabolic hormones priming the body for maximal muscle growth.
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Glycolysis
Glycolysis happens when energy is converted from glucose into ATP. The burning sensation you feel during exercise is caused by a buildup of hydrogen ions, a byproduct of glycolysis, which can inhibit muscle contraction, resulting in weak knees after a full-out effort. The more you train your glycolytic system the better you’re able to buffer these ions and the faster you can recover between sets.
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Density
Muscle density is defined as the amount of lean muscle tissue that your body has in comparison to the amount of fatty tissue. The more muscle tissue, the more dense the muscle appears. Density equals stronger muscle fibers allowing the production of more power. Muscle density is about the strength of the muscle.
Features
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Programming 6 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, Weights, Plates, Dumbbells, Kettlebells, Bands
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Sample Week
Week 1 of 8-week program
Sunday
Pre JSAC - DAY 01

A1

Echo/Assault/Implement of Choice

1 x 10:00

A2

Rowing

1 x 10:00

A3

Jump Rope

1 x 10:00

B1

Banded Hamstring Curls

5 x 10

B2

Back Squat

5 x 8

B3

Bodyweight Bulgarian Split Squat

5 x 10

C1

4 Way Dead Bugs

4 x 0:30

C2

Side Pillar to Hip Drop and Reach

4 x 10

D1

Standing Calf Raises

2 x 30

D2

Banded Anterior Tibialis

2 x 1:00

Monday
Pre JSAC - DAY 02

A1

Echo/Assault/Implement of Choice

1 x 10:00

A2

Rowing

1 x 10:00

A3

Jump Rope

1 x 10:00

B1

Close Grip Bench Press

4 x 8

B2

Seated DB Press

4 x 10

B3

Deficit Push Ups

4 x 8

C1

Iron Man Holds

4 x 0:30

C2

Superman Holds

4 x 0:30

C3

Reverse Shrugs on Dip Bars

4 x 10

D

Barbell Bicep Curls

20, 15, 10

Tuesday
Pre JSAC- DAY 03

A1

Scapula Depression

3 x 10

A2

Pull Up - Strict

3 x 10

A3

Reverse Shrugs on Dip Bars

3 x 10

A4

Parallel Bar Dips

3 x 10

B

Echo/Assault/Implement of Choice

1 x 20:00

C1

Banded Tricep Extension

30, 30, 25, 25, 20

C2

Hammer Curls

20, 20, 15, 15, 10

C3

Dumbbell Hex Press

20, 20, 15, 15, 10

Wednesday
Pre JSAC- DAY 04

A1

Jump Rope

1 x 5:00

A2

Pull Up - Strict

1 x 20

A3

True Push Ups

1 x 5

B1

Barbell Weighted Step Up

4 x 8

B2

Med Ball to Toes

4 x 10

C1

KB Supported Dead Bugs Hands

5 x 0:30

C2

KB Supported Dead Bugs Feet

5 x 0:30

Thursday
Pre JSAC - DAY 05

A1

Band Face Pulls

3 x 20

A2

Rear Delt Fly

3 x 20

A3

Prone Incline Dumbbell Curl

3 x 20

B1

Landmine Push Press

1 x 20

B2

Slide Board Push Ups

1 x 10

B3

Sandbag Shoulder Toss

1 x 5 @ MAX lb

Friday
Pre JSAC- DAY 06

A1

Scapula Depression

3 x 10

A2

Reverse Shrugs on Dip Bars

3 x 10

A3

Parallel Bar Dips

3 x 10

A4

Plate Flips

3 x 10

B1

Pull Up - Strict

1 x 5

B2

Push Ups

1 x 10

B3

Dumbbell Walking Lunge

1 x 20

Saturday
Pre JSAC - DAY 07

A

Rest

Coach
More from Power Athlete
coach-avatar John Welbourn

John Welbourn is CEO of Power Athlete, Inc and a 9-year veteran of the NFL. He has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army, Naval Special Warfare and DEVGRU. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies and he is host of Power Athlete Radio.

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Muscle Density

Muscle density is important because equates to muscle strength. A person's ability to get stronger and see the gains from their hard work in the gym depend on muscle density. If you want to look strong, have the pecs poppin' and the guns a blazin' - densit

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FAQs
How thick will I become?
You will need to buy new jeans.
How much protein do I have to consume on this program?
1-1.5 grams per pound of bodyweight of nutrient dense protein.

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