Jacked Hammer

Coach Milligan

Functional Fitness, Functional Training, Strength & Conditioning

Coach

Brian Milligan

Built to Break Through. Forged to Never Break.

You weren't made to play it safe. You were built to drive through resistance - not dance around it.

The Jacked Hammer programme is your Blueprint for raw, unshakable strength and work capacity.

This isn't a fluffy fitness gimmick.

This is power.

This is grit.

This is the hard road - taken daily.

$40 / mo

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What to expect

7 Days/Week Training with options to suit everyone. Progressive Phases that build real world strength - not just gym numbers. Functional Muscle - crush your lifts, move like an athlete and build a robust frame.

Who It's For

Men who want to train hard and live harder. Ex-Athletes or hard chargers tired of fluffy programmes. Those chasing strength, power and toughness - not just size. Anyone ready to earn every inch, every rep, every result.

What you'll build

Brutal strength in your squat, press and pull movements. Explosive power to dominate your sport or the sport of life. A hardened physique that looks the part and is backed up by performance. A mindset that knows how to push through when the going gets tough.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on the app.

Equipment

Required

Barbell // Dumbbells

Recommended

Cardio Machines // Kettlebells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Hammer Time

BaseLine Mobility Flow

Circuit

10 Rounds: 3 x Devils Press 6 x Box Jumps 9 x Press Ups 12 x KB Swings 15 x Air Squats

Monday

JKD Body Armour 4

Prep

Baseline Upper Body Warm Up

Baseline Mobility - 5 minutes YTWs - 3x10 Bench Plyo Push Up - 3x5

Dips (BL)

5 x MAX

Pull-Up

5 x MAX

1 Arm Push Press

4 x 12

Lat Pulldown

4 x 12

DB Fly

4 x 12

Chest-Supported DB Row

4 x 12

Alternating DB Hammer Curl

3 x 20

EZ Bar Lying Tricep Extension

3 x 12

DB Lateral Raise

3 x 12

Tuesday

JKD Leg Day 4

Prep

Lower Body Baseline Warm Up

Baseline Mobility - 5 Mins Bird Dogs - 3x10/side Box Jumps - 3x5

Back Squat

4 x 8

Leg Press

4 x 12

RDL

4 x 12

DB Rear Foot Elevated Split Squat

4 x 12

Lying Leg Curl

4 x 12

Hanging Knee Raise

3 x MAX

Landmine Anti-Rotation

3 x 10

Wednesday

Engine Intervals 5/6: The Overload

Circuit

Part 1: 10 Rounds 30s Sprint @ Z5 90s Recover @ Z2 Push hard, recover with intent Part 2: 4 Min Tabata 20s Work @ Z4 10s Recover @ Z2 Focus on control during chaos

Thursday

SBD Week 4 (Max Out)

BaseLine Mobility Flow

Back Squat

4 x MAX

Bench Press

4 x MAX

Deadlift

4 x MAX

Pull-Up

4 x MAX

Hanging Knee Raise