Jacked Street
Power Athlete
BodybuildingWELCOME TO JACKED STREET
Get big, jacked and thick AF with the same tried-and-true training that John Welbourn (10 year NFL Veteran and Power Athlete founder) followed to walk into training camp at 308lbs & 8% body fat.
Skill Level: Intermediate
Session Duration: 60–90mins
Training Per Week: 6 Days
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PUNCH YOUR TICKET TO THE GAIN TRAIN
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Prep
A
From the Desk of John Welbourn
We’re kicking things off with prep work to get the hamstrings and hips firing. Start with 30-degree lunges—these are key for opening up the adductors and setting the stage for today’s squat clusters. Hit the lunges machine gun style: 3 sets with progressively heavier dumbbells, no rest between weights. From there, we move into the main lift – squats paired with vertical pulls. Finish strong with accessory work and get your pump on to close it out right. John
B1
Laying Hamstring Curl
3 x 12
B2
Weighted Barbell Hip Thrust
3 x 12
B3
Russian KB Swings
3 x 20
C
30 Degree Dumbbell Lunge
3 x 20
D1
Back Squat
5 x 3
D2
Band resisted pull up
5 x 4
E1
Banded Single Leg RDL
4 x 8
E2
Standing Calf Raises
4 x 30
E3
Banded Anterior Tibialis
4 x 30
Prep
A
From the Desk of John Welbourn
We’re starting with some prep work for the upper shelf, followed by targeted pec activation to get the chest primed for heavy H-presses. The goal today is a slow, controlled build-up to heavy triples—so take your time and own each set. Then we’ll roll into accessory work to chase the pump and round things out. John
B1
Static Dip Holds
3 x 30
B2
Parallel Bar Dips
3 x 10
B3
Lateral Med Ball Throw
3 x 10
C
Band Resisted DB Floor Press/Flies
10, 10, 8, 8
D
Incline Barbell Bench Press
5 x 3
E
Seated DB Press
4 x 8
F1
Seated Side Laterals with a Forward Lean
4 x 10
F2
Incline Bench Shrugs
4 x 10
G
Banded Tricep Extension
1 x 100
A
Cardio
1 x 25:00 @ MAX
B1
Ground to Shoulder Toss
3 x 10
B2
Russian KB Swings
3 x 30
B3
Hack Twists
3 x 30
Prep
A
From the Desk of John Welbourn
We’re kicking things off with some iso-stability prep work to get the body primed and locked in before we start pulling heavy. Before jumping into rack pulls, we’ll hit front carry Bulgarian split squats to fire up the quads and hips. Focus on a deep stretch and a strong forward shin angle—we're looking for control and tension here. Then it’s on to rack pulls using a modified rest/pause setup. You’ll hit a set of 5 reps, but reset slightly between each rep to maintain position and power. Rest 2–4 minutes between sets—this isn’t conditioning; you’ll need that recovery to move real weight. Finish with a full round of accessory work to get it right...and get it tight. John
B1
Contralateral Dead bugs
3 x 60
B2
Staggered Stance DB RDL
3 x 8
B3
Laying Hamstring Curl
3 x 8
C
Front Carry Bulgarian Split Squat
3 x 8
D
Rack Pulls
4 x 3
E1
One Arm DB Row
4 x 8
E2
Incline Bench Shrugs
4 x 10
F1
Reactive Tea Pots
3 x 60
F2
Calf Raise Series
3 x 30
G1
Standing Barbell Curl
3 x 8
G2
Barbell Reverse Curl
3 x 20 @ 45 lb
Prep
A
From the Desk of John Welbourn
We’re starting today’s session with dynamic prep work—knee hugs, depth push-ups, and mobility drills to get everything moving and activated. From there, we’re focusing on the shoulders with seated DB presses, working up to some heavy sets of 8. After that, we’ll shift into more upper-body strength work: floor presses and max-rep dips. To wrap it up, we’ve got some focused accessory work to build those capped delts and finish the session strong. John
B1
Knee Hug to Horizontal Lunge Twist
3 x 10
B2
Deficit Push Ups
3 x 10
B3
Banded Vertical Lunge Stretch
3 x 0:40
C
Seated DB Press
10, 8, 6, 6
D1
Barbell Floor Press
4 x 5
D2
Weighted Dips
8, 8, 8, MAX
E1
Dumbbell Pull Over
4 x 8
E2
Plate Front Raise
4 x MAX
Prep
A
From the Desk of John Welbourn
Saturdays are for clean-up. This is where we hit all the accessory work we can’t always get to during the week due to time or intensity. We’ll start by hammering the trunk, then move on to arms and traps. The arms already get plenty of indirect work from all the pushing and pulling—we’re just adding some focused volume. As for the traps? We’ve been crushing them with heavy pulls all week—now we’re finishing the job. Take your time, dial in perfect movement, and make sure everything’s looking right and tight by the end of the session. John
B1
Ipsilateral Dead Bugs
4 x 1:00
B2
Side Pillar with Reach Under
4 x 1:00
C1
Dumbbell Bicep Curls
4 x 8
C2
Dumbbell Shrugs
4 x 8
C3
Seated Incline Curls
4 x 8
D1
Russian KB Swings
5 x 30
D2
Hack Twists
5 x 60
E
Cardio
1 x 25:00
A
Rest Day
For Completion
Power Athlete
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Dylan
Dad, Coffee Junkie, Physio Assistant
Verified Athlete"For the first time ever I've just been trying to put on muscle. The left was about 15lbs lighter and the right is about 5 months later of solid hypertrophy work thanks to Jacked Street."
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Law Enforcement
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Jacked Street
Jacked Street
Jacked Street
