Jacked Street

Power Athlete Jacked Street Put On Lean Muscle Mass

About Jacked Street

So, you want to put on muscle. You want to have the kind of body that makes men, women, children, and domestic animals stop and stare in awe. You're in luck because there is a place where the hypertrophy flows like wine and everyone is a resident of Gainzzville. Pack up your skinny jeans - you've been relocated to Jacked Street

This training program when coupled with the Power Athlete Bulking Protocol and 8+ hours of sleep a day will produce record amounts of hypertrophy and strength.

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This program is designed for people looking to put on muscle and size. The Power Athlete team tested multiple implementations of this program for 22 weeks. The results were unanimous, everyone showed a significant increase in muscle mass.

Warning: Living on Jacked Street; will result in hypertrophy. You will pack on thick slabs of muscle so if you're not interested in meaty legs, a bigger chest, or gun holsters for arms, you have reached this address in error.

If you are worried that your weekend mud-run, civilian ruck experience, or other boy-scout-adventure-conditioning may suffer, this isn't the right program for you. On Jacked Street, you need only concern yourself with acquiring bigger clothes and a stick to keep everyone who 'wants it' at a distance.

Make the transition from being the guy/gal who is in "decent shape" to "fucking jacked."

Living on Jacked Street; will not be easy. It is both equipment intensive and high in volume. You can do most of it from your garage however it may require some creativity as many of the movements are programmed for a conventional gym.

If you are looking for a permanent residence on Jacked Street; you won't make dumb comments like, "I can't do it because I don't have that piece of equipment" or "I am tired of getting eye fucked everywhere I go."

Life is never easy on Jacked Street; but with struggle comes reward.

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Sample Training Day

Banded Hamstring Curls - 4 x 12
Start by doing sets of 12 reps on the curls. Curl to hold the top and bottom portion of the movement for a split second during each rep. I want 4 working sets here but remember to stretch your hamstrings as they should be blown out.


Squat - 40 Reps
Squat 40 total reps @ 70% (20x2, 8x5, up to you). This should be easy; I want 40 total reps at 70%. I don’t care if you do one set all out of 40 reps or 40 singles. We are looking for total volume today. Does it have to exactly 70%, no. I would rather have you error on the side of light than too heavy.


Dumbbell RDL - 3 x 15
I find this one is a great after doing the volume squats. Grab a two heavy dumbbells and start doing sets of 15 reps. I want to have 3 good working sets before an all out set of 15 reps. I did this the other day and my DB weights went like this, 50 lbs x 15, 60 lbs x 15, 80 lbs x 15, 100 lbs x 15. I rest 90-120 seconds between sets. Remember good posture, slight bend in the knees and use the waist as the pivot point.


GHD Iso Bridge Hold - 6 Rounds of :30
Get into the GHD machine and hold the top portion of the back extension for 6 bouts of 30 seconds. Rest 30-60 seconds between efforts.

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About the Training
Time Commitment: 40-80 minutes
Desired Training Response: Increased Muscle and Strength
Author: John Welbourn
Required Membership: Must Subscribe through Train Heroic


Jacked Street is delivered by TrainHeroic, a best in class app that delivers training, demo videos, and workout tracking to your fingertips.

Through TrainHeroic, you can compare your progress and best lifts to others following Jacked Street.

You will also have direct access PAHQ Coaches and other athletes in the community through the training feed.

Jacked-Street-TrainHeroic-Mobile

Other Benefits:
*Every day includes training narratives from John Welbourn to help guide you through training
*Every movement is linked to video movement demo
*Download TrainHeroic's iOS / Android app for the BEST user experience! Search "TrainHeroic" in the App Store / Google Play store

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Minimum Equipment List:
Barbell
Squat Rack
Dumb Bells
Kettlebells
Hip Belt & Belt Squat set up, Belt Squat Machine, or Leg Press
Bumper Plates
Adjustable Bench (decline, flat, incline) or similar
Tow Sled
Jump Stretch Bands (thin to thick) / A plate loaded or kaiser cable machine
Air Bike / Rower / Stationary Bike / or similar

Recommended Equipment:
Assault-Bike, Concept 2 Rower, Air-dyne
Slam Ball
Plate Loaded Seated Hamstring Curl
Plate Loaded Laying Hamstring Curl
Plate Loaded Leg Extension
EZ Curl Bar
Plate Loaded Tricep Pull Down

Don't have a piece of equipment? Our forums contain a movement substitution and DIY equipment guides for this program!

Give it a try, you can find a sample week here!

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Common Questions


Q:
I'm a "Hard Gainer" will this work for me?

A:
Yes. The secret to success is to start eating 20 cals per pound of BW, and stay consistent on this program. If you're not getting Jacked then you need to hit the training harder, and eat a little more!

Q:
I have an adventure race, PT Test, Half Marathon, is this the program to help me perform in my event?

A:
No. The program is designed to do one thing... Add lean muscle mass.

Q:
Does it take 40 minutes, or 70 minutes? What's up?

A:
There are all sorts of variables that could affect how long your training sessions are. If you have a training partner, for example, the training may take longer if you have to share equipment. If you're training out of a "globo gym" you may have to wait for a piece of equipment. If you're a stronger athlete, it's going to take you longer to work up to a 500lbs squat vs. a weaker athlete who has to warm up to a 200lbs squat. The training shouldn't take longer than 70 minutes.

Q:
Is there a contract?

A:
Your subscription is month to month, and you can change it at any time.

Q:
Where can I find answer to questions you haven't listed here?

A:
Head to the contact page, and submit your question.

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Athlete Reviews

Profile photo of John Bryan

I'm 35. Former HS and D1 college football player. I had been doing crossfit, mixed in with some strongman training. I did a strongman competition last March and won my division. But, went back to crossfit for most of last year, doing the "comp train" program, which was great. But, being 6'5 and 240, I'm just not suited to crossfit. But I was really satisfied with where my conditioning was at. I just couldn't put on any weight beyond the 240 I was sitting it, no matter how much I ate. I had been wanting to start training strongman again, and my training partner was having trouble with the constant heavy olympic lifting. My training partner suggested Jacked Street. At first, I was skeptical, but we agreed to give it at least 30 days.

So here I am 10 weeks into Jacked Street. I've gained 20 pounds. Now sitting at 260, and still increasing. I've been really impressed with my strength gains. My deadlift especially, which had been a weakness of mine, and which was rarely trained in crossfit, has exploded. My 4 inch deficit deadlift was at 425. I just hit a 75# PR on that yesterday of 500, and hit 455# for 4. My conventional deadlift has increased similarly. I've gone from barely being able to push press the steel log 3 times at 180 to 5 reps of strict press on the log at 190 and a 1rm clean and press on the log, so far, of 240. I'm training to be able to hit 250 several times at a competition in April. And so far I'm on track. My squat has gotten stronger, but I had already been training that hard. I've increased about 20 pounds on my bench numbers. I was worried that this program wouldn't be ideal for strength gains.

...more
January 21, 2016   
Big John    January 21, 2016   
Profile photo of John Bryan

I'm 35. Former HS and D1 college football player. I had been doing crossfit, mixed in with some strongman training. I did a strongman competition last March and won my division. But, went back to crossfit for most of last year, doing the "comp train" program, which was great. But, being 6'5 and 240, I'm just not suited to crossfit. But I was really satisfied with where my conditioning was at. I just couldn't put on any weight beyond the 240 I was sitting it, no matter how much I ate. I had been wanting to start training strongman again, and my training partner was having trouble with the constant heavy olympic lifting. My training partner suggested Jacked Street. At first, I was skeptical, but we agreed to give it at least 30 days.

So here I am 10 weeks into Jacked Street. I've gained 20 pounds. Now sitting at 260, and still increasing. I've been really impressed with my strength gains. My deadlift especially, which had been a weakness of mine, and which was rarely trained in crossfit, has exploded. My 4 inch deficit deadlift was at 425. I just hit a 75# PR on that yesterday of 500, and hit 455# for 4. My conventional deadlift has increased similarly. I've gone from barely being able to push press the steel log 3 times at 180 to 5 reps of strict press on the log at 190 and a 1rm clean and press on the log, so far, of 240. I'm training to be able to hit 250 several times at a competition in April. And so far I'm on track. My squat has gotten stronger, but I had already been training that hard. I've increased about 20 pounds on my bench numbers. I was worried that this program wouldn't be ideal for strength gains. But, it has been really great in that I'm getting stronger and maintaining much of my muscle conditioning since we are doing a lot of high rep movements.

Coming from crossfit, the volume didn't look all that tough. But in reality, it has kept me physically wrecked each week. To the point that I have had zero desire to increase the volume or throw in some crossfit workouts. But I haven't lost my mobility. I can still throw 200 plus pounds on a barbell and snatch it. I can still hang conditioning wise as well. I'm just more jacked. And stronger. It's a great way to put on that extra muscle that you just can't do doing hamster workouts everyday. Bravo John. Please keep it coming.

Profile photo of Tony Fu

I've been following PAHQ programming for almost 4yrs now and have not looked back. The greatest thing PAHQ offers is variety and thoughtful programming based off of your goals or as the saying goes, "What are you training for?" Over the years the goals have changed for me and currently my focus is strength. After competing in my first strongman event last year I realized that I needed to get stronger, plain and simple. The following week I bought some property on Jacked St. and have been laying the foundation of an increased level of strength ever since. In the 4 months on Jacked St. I'm bigger, stronger, and more stable. The workouts resemble traditional bodybuilding type movements without the creepy factor. The thought, time, and progression of the program is on par with everything PAHQ does, which is awesome. I highly recommend this program for anybody looking to get strong and it will give you a glimpse into the quality programs PAHQ rolls out.

January 13, 2016   
Profile photo of Andrew Vincent

Jacked Street is an awesome program. I had stalled out my amateur progression and was looking for a way to keep increasing my strength, and this program fits the bill. The workouts are hard, but they work. I've been riding a wave of personal bests in all my lifts for a month now. I'm not gaining weight, but I'm maintaining my weight and losing fat, so therefore gaining muscle. Plus, people keep commenting on how much bigger I look. There was a TTMJ blog titled "Swagger" from 2012, I'm often reminded of it as I push through the hardest part of a day on Jacked Street. "Remember, next time you walk into the gym, you are not training, lifting, "wodding" or "getting your motherfuckin' WOD on"... you are building "swagger."" When I leave the gym, I know that nobody worked harder than me and that nothings coming at me that day that I don't have the mental toughness to handle, thanks to this program. Keep up the great work John & team!

January 6, 2016   
Profile photo of Brett Hocker

I've been with JS from the beginning and it's the most comprehensive programming I've ever followed. My strength has gone up across the board, I've added weight to all of my lifts and I've packed on more size in the last year than in the last five combined. The training also feels extremely balanced and while it kicks your ass weekly, my body never feels beat up or on the verge of injury. No complaints at all and I look forward to following this for years.

January 6, 2016   
Profile photo of mlvenegas3

Having found them through CrossFit Football a couple years ago, I've found that John Welbourn and the Power Athlete crew are some of the best bombardiers of knowledge in strength and conditioning today. Coincidentally, the day I realized my primary goals in the gym were aesthetic was just one day before the launch of Jacked Street, so I dove in and haven't looked back since.

"Moving the dirt" every day with any program is challenging, but this methodology delivers on its promise of more muscle mass and a ticket on the Jacked Street Express. I'm certainly not done with it and still very much in the thick of pursuing my goals aesthetically, but I can be confident I've got smart people behind me developing a genuinely effective program that cuts out bullshit and only gives me fresh, 100% grass fed organic reality.

All that to say, many thanks to the Power Athlete crew. To anyone who is on the fence about this program, do it. 'Nuff said.

January 5, 2016   
Profile photo of Cougar

As a guy that's been following John Welbourn's training for a little over four years now, I have to say that I love Jacked Street. The approach is different than Crossfit Football and Field Strong - expect more traditional bodybuilding exercises and a LOT more reps - but the results speak for themselves. I have gained over 5 pounds of lean muscle since the start of Jacked Street, which is a lot for an old guy like me.

I would highly recommend this program to anyone who wants to look good and stay in shape, and is not afraid to put in a decent amount of time and effort to do it.

If I had to make a minor critique, I would wish that the day-to-day programming had a little more variety to keep it more interesting. Again, comparing to CFFB or Field Strong, the workouts inside of a cycle are somewhat linear, but they do change quite a bit between cycles based on the current goals.

In short, if you want to get in sport shape, then Field Strong is the best program out there, but if you want to get huge and look good without a shirt on, then nothing is better than Jacked Street.

January 5, 2016   
Profile photo of mprice311

Just started week six. The results after only a short time period are great. I have more defination and size than I have ever had. I feel amazing and can't wait to see where I am at in six months.

January 5, 2016   

I really enjoy Jacked Street, it has rejuvenated my training and I have learned a lot. The training evolves and changes it's goals with each cycle, meaning it never gets stale. John utilises techniques and tools that really push you to your limits, but it's not all mindless hypertrophy work; there's always a link back to being a Power Athlete. No smith machines or hack squats just solid work that's reaps rewards. I have put on about 5kg in muscle and all of my lifts have benefited from the program with about a 10-20% increase across the board in about 6 months. Plus the Train Heroic platform is really cool too.

January 5, 2016   
Profile photo of jbrougher

CrossFit for 6 years, Jacked Street for 6 months. I've been having crazy fun on Jacked Street, and put on the weight I've been looking for.

It works really well with my college schedule, and the community side of the program kicks ass as well.

January 4, 2016