Jacked and Strong

The Factory

Powerlifting, Bodybuilding, Strongman, Martial Arts, Power Sports , Strength & Conditioning, Wrestling
Coaches
Dan Dunbar and 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
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Features
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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!
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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.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper Body - Strength Focus

A1

Banded Pull Aparts

3 x 20

A2

Push Ups

3 x 20

A3

Lat Pulldown

3 x 20

B

Close Grip Bench Press

3 x 5

C1

Incline DB Bench Press

4 x 10

C2

Incline DB Row

4 x 10

D1

Cable Overhead Tricep Extension

4 x 15

D2

Cable Bicep Curl

Monday
Lower Body - Strength Focus

A1

Box Jump

3 x 5

A2

Hyperextension

3 x 15

A3

Copenhagen plank

3 x 0:15

B

Front Squat

3 x 5

C

Belt Squat

4 x 10

D

Reverse Hyperextension

3 x 20

E

Crunches

3 x 15

Tuesday
Conditioning + Abs

A

Assault Bike

2 x 5:00

B

Rowing

2 x 5:00

C1

Plank Up Downs

3 x 0:20

C2

Plank Shoulder Taps

3 x 0:20

C3

Side Plank on Elbows

3 x 0:20

C4

Side Plank on Elbows

3 x 0:20

C5

Front Plank on Elbows

3 x 0:20

Wednesday
Upper Body - Hypertrophy Focus

A

Machine Shoulder Press

20, 15, 12, 10

B

Cable Chest Fly

20, 15, 12

C

Lat Pulldown

15, 15, 12, 12, 10

D1

Cable Face Pull

3 x 15

D2

Cable Upright Row

3 x 15

E

Tricep Pushdown

4 x 12

F

Cable Hammer Curl

4 x 12

Thursday
Lower Body - Hypertrophy Focus

A

Leg Extension

25, 20, 15

B

Seated Machine Leg Curl

20, 15, 12

C

Hack Squat

15, 10, 10, 10

D

Leg Press

3 x 15

E1

Calf Raise

4 x 10

E2

Decline Sit-Up

4 x 15

Friday
Full Body - Bodyweight + Bands

A

Walking Lunges

3 x 30

B

Push-Up

3 x 15

C

Lateral Raise (Band)

3 x 20

D

Upright Row (Band)

3 x 20

E

Bicep Curl (Band)

3 x 20

F

Banded Tricep Pushdown

3 x 20

G

Air Squat

3 x 20

Coaches
More from The Factory
coach-avatar Dan Dunbar

Competitive Strongman and National Record-Holder Powerlifter

coach-avatar Ben Ackroyd

Competitive Strongman, former state-champion Muay Thai Fighter

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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!

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

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