Strength/Hypertrophy programming designed to build muscle and increase strength for athletes and lifters alike, regardless of skill level. SPECIFIC intention in mitigating fatigue and emphasizing progress through a science/evidenced based approach to volume, frequency, rep range, exercise selection, and intensity. This means that athletes can get stronger AND be ready for their actual sport practice/training and lifters can actually progressively overload.
Exercise Selection and Resistance Profiles have been carefully chosen to hit the entire body to build a strong, well rounded athlete/lifter. In addition, no fancy exercises or high barrier-to-entry skills are included. It's easy to pick up the programs and get to work straight away. Optional conditioning/mobility sessions included.
A
Gripper Tool
A
Bench Press
2 x 8
B
Weighted Strict Pullup
2 x 8
C
Incline Bench Tricep Cable Pushdown
1 x 8
D
Preacher Curl Machine
1 x 8
E
Smith Machine Shoulder Press
1 x 8
F
Leg Press
1 x 8
G
Hamstring Curl
1 x 8
H
Smith Machine Hip Thrust
1 x 8
I
Seated Calf Raise
1 x 8
J
Adductor Machine
1 x 8
A
Assault Bike
10 x 00:30 @ 00:30
A
DB Stiff Leg "Deadlift"
@ 5
B
High Knee Raises (Hip Flexor)
@ 5
A
Dead Hang
@ 0:30
A
Leg Extension
1 x 8
B
Stiff Leg Deadlift
2 x 8
C
Standing Calf Raise Machine
1 x 8
D
DB RDL
1 x 8
E
Lying Cable Lateral Raises
2 x 8
F
Incline DB Bench Press
1 x 8
G
Chest Supported T Bar Row
2 x 8
H
JM Press
1 x 8
I
EZ Bar Curl
1 x 8
J
Hanging Leg Raise
2 x 8
A
Stairmaster
1 x 30:00
A
Lat Pullover Machine
@ 5
B
DB Chest Fly
@ 5
A
DB Farmer's Walk
@ 00:60
A
Lat Pulldown
2 x 8
B
1-Arm DB Row
1 x 8
C
Pec Dec
2 x 8
D
DB Preacher Curl
1 x 8
E
Single Arm Cable Pushdown (Wrist Cuff)
1 x 8
F
Seated Machine Shoulder Press
1 x 8
G
Hack Squat
2 x 8
H
Lying Hamstring Curl
1 x 8
I
Cable Crunch
2 x 8
J
Oblique Cable Rotation
1 x 8
ROMAN'S QUALIFICATIONS Almost a Decade of Lifting/Nutrition Knowledge Brown Belt (Adult) No Gi Worlds Silver Medalist Former Army Ranger (Special Operations US Army)
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