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Jacking Steel
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Jacking Steel routine by CWPrime is a 18 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Lift Heavy
Routine detail
Day 1
JN Pull 1
Est. 0 min
14 exercises
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Cable V Bar Pulldown
1 Set x 15 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Band pull apart
2 Sets x 15 Reps
Cable Rear Lateral Raise
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Day 2
JN Push 1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
2 Sets x 14 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets
Cable Rope Face Pull
2 Sets x 20 Reps
Day 3
JN Leg 1
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
JN Pull 2
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Leverage Machine High Row
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Snatch Shrug
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Day 5
JN Push 2
Est. 0 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Band Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Stability Ball Push-Up
2 Sets x 8 Reps
Day 6
JN Leg 2
Est. 0 min
7 exercises
Barbell Sumo Deadlift
4 Sets x 4 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 30 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 8
AthleanX Chest
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 6,8,10,12 Reps
Cable Mid Chest Crossover
1 Set x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 6,8,10,12 Reps
Cable Lower Chest Raise
1 Set x 15 Reps
Dip
4 Sets x 6,8,10,12 Reps
Cable Cross-Over
1 Set x 15 Reps
Push-Up
1 Set
Band crossover push up
3 Sets x 15 Reps
Day 9
AthleanX Back
Est. 0 min
1 exercise
Barbell Deadlift
3 Sets x 8 Reps
Day 10
AthleanX Leg
Est. 0 min
11 exercises
Machine Leg Press
2 Sets x 4 Reps
Barbell Squat
2 Sets x 5 Reps
Glute-Ham Raise
2 Sets x 25 Reps
Barbell Hip Thrust
2 Sets x 5 Reps
Dumbbell Bulgarian Split Squat Hi-Lo
2 Sets x 20 Reps
BW Plyo Bulgarian Split Squat
1 Set x 20 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Kneeling Leg Curl
2 Sets x 8 Reps
TKE Drop Lunge
2 Sets x 12 Reps
DB Goblet Adductor Lunge
2 Sets x 12 Reps
Hip Band Ladder
1 Set x 10 Reps
Day 11
PUSH 1
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Day 12
PULL 1
Est. 0 min
10 exercises
Barbell Deadlift
2 Sets x 6 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 4 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 14
ARMS
Est. 0 min
9 exercises
Barbell Curl
3 Sets x 4 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Dumbbell Seated Tricep Press
2 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 15
CALFS
Est. 0 min
3 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 16
IRON ABDOMINAL
Est. 0 min
8 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Stability Ball Incline Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Vacuum
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 20
LEG
Est. 0 min
8 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Lunge
2 Sets x 5 Reps
Machine Kneeling Leg Curl
2 Sets x 5 Reps
Cable Leg Kickback
2 Sets x 8 Reps
Barbell Glute Bridge
2 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Day 20
SHOULDER
Est. 0 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 5 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Cable Upright Row
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Day 20
CHEST
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Barbell Pullover
3 Sets x 6 Reps
Day 20
BACK
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 4 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Row
2 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 6 Reps
Chin-Up (Close Grip)
2 Sets x 6 Reps
