Jacked and Strong

The Factory

Powerlifting, Bodybuilding, Strongman, Martial Arts, Power Sports , Strength & Conditioning, Wrestling

Coach

Ben Ackroyd

Want to be STRONG? Want to be JACKED? We all do!

At The Factory we are all about being, looking, moving and feeling strong, fit, jacked and lean. We're not happy with JUST being strong, or JUST looking good, we want BOTH!

With experience in Powerlifting, Strongman, Body-Building, and Martial Arts and Athletic competition, we use all tools available to us to build a body that both LOOKS and MOVES better.

Training with us will have you lifting big weights for low rep and heavy sets, to improve your strength and performance. While the high rep machine, cable, band and bodyweight movements will further target the muscles and help strengthen and build your physique.

Throw in some conditioning work, a little plyometrics and some abs, and NOW we have a body that moves with purpose and intent - and looks the part to match!

If you're interested in being strong and fit, jacked and lean, dangerous and pretty, then join our Jacked and Strong team at The Factory!

$10 / mo

Start My 7-Day Free Trial

Features

Access to your coaches

We WANT to see you succeed and are dedicated to being active in the Team. Message us in your workout notes for feedback or to celebrate your wins!

Programming 6 days per week

6 sessions a week. Split between Upper/Lower Strength and an Upper/Lower Hypertrophy focus, along with 2 full-body conditioning days.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

All you need is the app! As part of the Team all your sessions are pre-planned for you and you can track them on your phone from the gym.

Equipment

Required

Barbells // Dumbbells // Cable Machines // Leg Press/Hack Squat

Recommended

Bands // Cardio Equipment (Bike, Rowers, etc)

Sample Week

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

Sunday

Upper Body - Strength Focus

Banded Pull Aparts

3 x 20

Push Ups

3 x 20

Lat Pulldown

3 x 20

Close Grip Bench Press

3 x 5

Incline DB Bench Press

4 x 10

Incline DB Row

4 x 10

Cable Overhead Tricep Extension

4 x 15

Cable Bicep Curl

Monday

Lower Body - Strength Focus

Box Jump

3 x 5

Hyperextension

3 x 15

Copenhagen plank

3 x 0:15

Front Squat

3 x 5

Belt Squat

4 x 10

Reverse Hyperextension

3 x 20

Crunches

3 x 15

Tuesday

Conditioning + Abs

Assault Bike

2 x 5:00

Rowing

2 x 5:00

Plank Up Downs

3 x 0:20

Plank Shoulder Taps

3 x 0:20

Side Plank on Elbows

3 x 0:20

Side Plank on Elbows

3 x 0:20

Front Plank on Elbows

3 x 0:20

Wednesday

Upper Body - Hypertrophy Focus

Machine Shoulder Press

20, 15, 12, 10

Cable Chest Fly

20, 15, 12

Lat Pulldown

15, 15, 12, 12, 10

Cable Face Pull

3 x 15

Cable Upright Row

3 x 15

Tricep Pushdown

4 x 12

Cable Hammer Curl

4 x 12

Thursday

Lower Body - Hypertrophy Focus

Leg Extension

25, 20, 15

Seated Machine Leg Curl

20, 15, 12

Hack Squat

15, 10, 10, 10

Leg Press

3 x 15

Calf Raise

4 x 10

Decline Sit-Up

4 x 15

Friday

Full Body - Bodyweight + Bands

Walking Lunges

3 x 30

Push-Up

3 x 15

Lateral Raise (Band)

3 x 20

Upright Row (Band)

3 x 20

Bicep Curl (Band)

3 x 20

Banded Tricep Pushdown

3 x 20

Air Squat

3 x 20

Coach

More from The Factory

Ben Ackroyd

University educated coach / meathead gym-bro at heart. Retired State Champion Muay Thai Fighter (8-4 pro record) Currently active u105kg Strongman competitor. Currently Victoria's Strongest Man u105 2024. Over 25 competitions and 21 podium finishes. Can usually be found training, coaching and managing at Industrial Strength and Fitness, Melbourne, Australia.

LOOK, FEEL and MOVE like a Superhero!

Join our Jacked and Strong team and surround yourself with coaches and other athletes who all want to be the strongest, fittest, leanest and all-round best and most competitive version of themselves!

Start My 7-Day Free Trial

FAQs

What is the weekly workout split?

We program for 6 days a week. Upper Body Strength / Lower Body Strength / Conditioning + Abs / Upper Body Hypertrophy - Push Focus / Upper Body Hypertrophy - Pull Focus / Lower Body Hypertrophy

Do I have to do all the days?

While it's designed to be ABLE and achievable to do all the days, you don't HAVE to. We're happy with you taking what you need to match your goals. Whether that is utilising ONLY the strength days, or ONLY the hypertrophy days, or maybe just the lower body stuff. That's all up to you!

How does programming work?

We update every 2 weeks with a new block of training. New blocks build off of and contrast previous blocks, while also cycling exercises out to avoid burnout and injury, and introducing new ones to keep things fresh, interesting and everything moving forward.

How does progression work?

As we're training strength and hypertrophy concurrently, and utilising 2 week 'waves' of specific programming, progression is not going to appear linear, as we're cycling through movements. However! If you're training hard, recovering and pushing you WILL get stronger and fitter overall, over time!

Why don't you use percentages, RPE, RIR, etc?

We often use percentages or RPE as a guide for how to approach the set. But as the program is intended to be a fairly broad, non-specific one that can be utilised by any experience and fitness level for general training, we don't want to make it too complicated to engage with.

Can we contact you?

Of course! The best way to get a hold of us is either through direct message or chat function in the Train Heroic team, or via Instagram (@ackroid). Please keep in mind that this is an international team, and we're based in Australia, so response times may vary :)

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Jacked and Strong

Jacked and Strong

Jacked and Strong

Customer Reviews

Overall Rating

Jacked and Strong

Start My 7-Day Free Trial