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Team Hammer and Chisel

Hammer and Chisel

Bodybuilding, Functional Fitness
Coach
Jon Heck

Carve Your Ideal Physique that not only turns heads at the beach, but also with the weight you move in the gym. Strong and jacked is the goal.

I created Hammer and Chisel for the committed—the ones who don’t just dream of a lean, muscular, athletic physique… but are willing to earn it.

This program is the result of years spent in the trenches—training, competing, and coaching at the highest level in NFL and Division 1 college football as well as competing in powerlifting, strongman and bodybuilding. Maximum hypertrophy and real-world strength.

I have worked with people at every level. Form the elite of the elite, to the average joe who just wants to take things next level.

You won’t just look jacked...

You’ll be strong, explosive, and built to move.

My programming has been tested myself in my own pursuit of building the best physique possible while simultaneously chasing elite levels of strength. If it’s not good enough for myself, it’s not good enough for those I aim to serve.

$28 / mo
Get Team Hammer and Chisel
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NFL-Tested Programming for Hypertrophy
Adapted from elite-level athletic training to maximize muscle growth, not just function.
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Progression Built to Break Plateaus
Periodized intensity, volume, and recovery so your gains don’t stall.
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Strength That Shows—and Works
Build size and power simultaneously so you don’t just fill out a shirt—you perform like a machine.
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Pro-Level Coaching in Your Pocket
Clear instruction, strategic coaching cues, and a structure that removes all guesswork.
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Aesthetic Meets Athletic
Training that creates a body that looks like it’s been forged under pressure—because it has.
Features
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Access to your Me
I'm here to support you along your training journey. Post questions, videos, and get a spot from you on our team's message boards.
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Programming 5 days per week
5 days of Hypertrophy, strength, assistance, and everything you need from your training plan.
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Demo Videos
Every movement is attached to a video demo so you know what to do and how to do it.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Barbells // Dumbbells // Cable Machine
Recommended
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A1

DB Laterals

25, 20, 15

A2

Neutral Grip Lat Pulldown

25, 20, 15

A3

Med Ball Slam

3 x 10

B1

Seated DB Military Press

3 x 8

B2

Pull Ups

3 x 8

C1

High Incline Press (Barbell or Smith Machine)

12, 10, 8

C2

Underhand Lat Pulldown

12, 10, 8

D1

Dips

3 x 8

D2

Machine Rear Delt

3 x 12

Tuesday
Week 1 Day 2

A1

Single Leg Leg Curl

15, 10, 8

A2

Side Plank

3 x 20

A3

Single Leg Glute Bridge

3 x 8

B

Trap Bar Deadlift

10, 8, 6

C1

RDL

3 x 10

C2

Front Plank

3 x 30

D1

Leg Curl

3 x 12

D2

Walking DB Lunge

3 x 8

E1

Adductor Machine

3 x 15

E2

Straight Leg Calf Raise

3 x 15

Wednesday
Week 1 Day 3

A1

Pec Fly

25, 20, 15

A2

Band Pull Apart

25, 20, 15

A3

Med Ball Chest Pass

3 x 10

B1

Flat Bench Press

4 x 4 @ 68 %

B2

Chest Supported Machine Row

4 x 6

C1

Incline DB Press

3 x 8

C2

Seated Cable Row

3 x 12

D

DB Front Raise (Supinated)

3 x 10

Thursday
Week 1 Day 4

A1

Leg Extension

25, 20, 15

A2

Straight Leg Calf Raise

3 x 15

A3

Glute Bridge Iso

3 x 30

B1

Narrow Stance Squat Variation

4 x 4 @ 68 %

B2

Side Plank

4 x 20

C

Leg Press

15, 12, 10

D1

Copenhagen Plank

3 x 20

D2

DB Rear Foot Elevated Split Squat

3 x 8

Friday
Week 1 Day 5

A

Bike Sprint Intervals

4, 6, 8 @ 30, 20, 10

B

Farmer Carry

8 x 30

C1

EZ Preacher Curl

3 x 15

C2

DB Tricep Rollover

3 x 15

D1

Bicep 21's

3 x 21

D2

Close Grip Pushups

20, 15, 10

E

DB Shrug

3 x 15

Coach
More from Hammer and Chisel
coach-avatar Jon Heck

Your coach. I've spent years spent in the trenches—training, competing, and coaching at the highest level in NFL and Division 1 college football as well as competing in powerlifting, strongman and bodybuilding.

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Sculpted by Discipline. Powered by Strength.

Join Hammer and Chisel and build the physique that turns heads at the beach and backs it up in the Weightroom.

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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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