SHOP PROGRAMS THAT FIT YOU
SUPER SETS
Traditional 3 sets of 8-12 reps rely on fatigue to recruit your bigger and stronger Type II muscle fibers. Using the same number of reps, Low Rep Hypertrophy Sets allow you to lift much more total weight, increasing mechanical tension and automatically recruiting your bigger, stronger muscle fibers from the first rep. This shift in mindset aligns with Myofibril Hypertrophy, which is the increase in the number and/or size of myofibrils, rather than just increasing the amount of fluid in the muscle. Science shows you can accomplish this using heavier weights, 75-90% of 1 RM, which is exactly what you get with Low Rep Hypertrophy Sets. We rotate 4 days. You will have a lower body day, bench press day, pull ups or rows, and overhead press.
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Cost: $39 per month
Program Level: Advanced
Training Split: One muscle group per session
Sessions per Week: 5-7
Focus: Strength and Size
Who is this program for? This is a Power Building program focused on adding serious size, strength and power. Many different types of people use Super Sets. Competitive athletes, recreational lifters, elite level power lifters, this program really could be for anyone.
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SWOLE METHOD
More mechanical tension, more reps near failure using the same number of reps. To dial it in even more specific, we use low rep sets on your compound exercises like Bench Press, Squat and Deadlift and many other compound variations. We even use them for Pull Ups, Bent Over Row etc. We don't use them for bicep curls and lateral raises. So you will be getting a good mix of reps and sets both on Swole Method and Super Sets. The only difference in Super Sets and Swole Method is the training split. For Swole Method instead of focusing on one movement plan or muscle group, you are using a traditional upper/lower split. This means when you bench press, you can expect some rows and back exercises in your accessories. The other difference is Swole method is only 4x per week. I would also rate this program more moderate, as the reps and sets and volume is not as extreme. It could be a great start to ease into this concept, or for people who only have 4 days to train.
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Cost: $39 per month
Program Level: Intermediate
Training Split: Upper/Lower
Sessions per Week: 4x per week
Focus: Strength and Size
Who is this program for? This is a Power Building program focused on adding serious size, strength and power. Many different types of people use Swole Method. Competitive athletes, recreational lifters, elite level power lifters, this program really could be for anyone.
REPS & SETS: DAY ZERO
The most asked question, how many reps and how many sets should I do??? The answer is highly dependent on the person's abilities and goals. For that reason I have created a training system that will match you to the level of programming you need. This program can truly be for anyone. Day Zero is for the person who may be newer to training and it utilizes more machine based exercises. Some of the main goals for the Day Zero program is to increase work capacity, increase exercise proficiency and establish a baseline for strength and endurance, or to just improve lifestyle with a structured lifting plan. This program is 3x per week and it includes cardiovascular training with a high focus on zone 2 fitness. The Reps and Sets system meets you where you're at and it will progress as you do, making it a perfect place to start for anyone new to the gym, or haven't worked out in a good while.
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Cost: $39 per month
Program Level: Beginner
Training Split: Full Body
Sessions per Week: 3x per week
Focus: Work Capacity, Trainability
Who is this program for? This is for a true beginner or someone that might have taken a hiatus from training. This program will jump start your journey allowing you to ease into a routine without feeling beat up. This program uses more machines, and there is cardiovascular training included.
REPS & SETS: BEGINNER BARBELL
Beginner Barbell is perfect for anyone looking to learn the basics around barbell training. It is a simplified free weights training program that keeps you progressing week to week exposing you to all of my rep zones. Zone 1 is one to three reps per set. Zone 2 is four to six reps per set. Finally, zone 3 is 8-12 reps per set. The beginner phase takes you through 3 week waves. Each wave you are looking to increase load in each rep zone. This program can last up to 36 months or until you are ready to progress to the next level. The coaching notes are tailored to this level of lifter and you will learn many great concepts and principles while you train from the detailed coaching notes. Some topics include importance of nutrition, why we use the exercises we use, some basic education on soreness, and MANY other tips and tricks around form and technique.​
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Cost: $39 per month
Program Level: Beginner
Training Split: Full Body
Sessions per Week: 4x per week
Focus: Movement Patterns, Tissue Tolerance, Strength
Who is this program for? Anyone at the beginner level looking to learn the basics and experience a beginner level progression with tailored coaching notes to help you learn the ins and outs of training.
REPS & SETS: INTERMEDIATE BARBELL
Intermediate Barbell is a continuation from Beginner Barbell, although you don't have to start at Beginner Barbell if you are already past the beginner stage. There are versions of this programming for commercial gyms with some machine use, and there are versions of this program for garage gyms with no machines. I used an upper/lower hybrid split and more advanced programming with more frequent exposures to max and near max loads along with more strength exercise variations. Two days a week are primarily lower body and the other two are primarily upper body. My coaching notes provide A LOT of context and I will even offer substitutes and proactive problem solving on exercises, reps etc that I know may need to be adjusted person to person. If you have been working out for a while and are looking for structure, education and a balanced strength regimen, then this program is for you. ​
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Cost: $39 per month
Program Level: Intermediate
Training Split: Upper/Lower
Sessions per Week: 4x per week
Focus: Strength, Size, Power
Who is this program for? Anyone with experience looking for structure and education to push past your current plateaus. Recreational and competitive powerlifters can both fall into this programming model.
REPS & SETS: ADVANCED BARBELL
If you are an avid strength athlete with experience under you belt, this is the most aggressive training program I have to offer. These programs are the same ones I use for off season powerlifters and I've had both drastic and longterm results from women and men lifters over the years. This training system is a 4x per week split. We focus on a press, squat and deadlift variation each week. You will hit each pattern 2x per week. One session you will focus on intensity and max effort and then second session you will look to drive up tonnage using low rep sets in a high medium low undulating rep scheme. I've programmed smart ways to manage fatigue allowing you to not need to use deload weeks. This program is all about training harder AND smarter. The coaching notes are what really create the most value to ensure you're both learning the system and understanding why you're doing what you're doing and of course the how. I've seen a lot of programs out there and I've never seen one come close to the detail that I offer on all of my programming.​
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Cost: $39 per month
Program Level: Advanced
Training Split: Upper/Lower
Sessions per Week: 4x per week
Focus: Strength, Size, Power
Who is this program for? Anyone This is strictly for the advanced lifter. If you are a highly competitive powerlifter, I would recommend this programming system for your offseason training. For meet prep, below you will see my Powerlifting specific programming that is for meet prep.
RX TACTICAL TRAINING
This training system caters to all levels of military personnel, firefighters, police and first responders. Once you complete the training survey, we will be able to modify your program to fit your specific needs. Training can include preparing for ACFT, CPAT, or any other fitness test you may need to prepare to conquer. MMA, BJJ any and all combat sports will also fall into this programming system. We recognize there are specific needs that this group faces and the training is aimed to meet those needs. As you've seen on my other program descriptions, you will receive an email once you start a membership. The email will contain a questionnaire that will allow us to modify the program to fit your needs.​​
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Cost: $39 per month
Program Level: Beginner, Intermediate, Advanced options available
Training Split: Upper/Lower, Full Body options available
Sessions per Week: 3-5x per week
Focus: Strength, Size, Power, mobility, flexibility, cardiovascular endurance
Who is this program for? Firefighters, police, military, BJJ/combat sports of all levels. Once you start you will be able to provide as much info you would like and we will make sure the program meets your needs.
COLLEGE PREP ATHLETES
This is a training group for any sport, or for athletes that play multiple sports. You questionnaire will help us modify your training to fit your sport season. If you're in-season, off-season we will tailor the program to fit your needs. The program will include speed and agility and any other pillar of performance you need depending on how you answered your quiz. For this program option, you will need full access to a gym as well as space for speed and agility if you made that selection. If you're an athlete, all my programs will come with a FREE performance testing guide and I will help you facilitate your pre training testing and provide dates for retesting. Expect an email after you start a membership that will include a questionnaire that will help us modify the programming to your specific needs.​
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Cost: $39 per month
Program Level: Beginner, Intermediate, Advanced options available
Training Split: Upper/Lower, Full Body options available
Sessions per Week: 3-5x per week
Focus: Speed, Agility, Strength, Size, Power, mobility, flexibility, cardiovascular endurance
Who is this program for? Any athlete for any sport. This programming system is made for athletes targeting 7 pillars of performance.
RX POWERLIFTING
I have supported a large amount of powerlifters for the past 8 years. I provide incredibly detailed training plans for both off season training and contest prep. All of my training is laid out for you with a ton of education so you know the plan exactly and can focus on training and progressing towards your goals. I will help you with selecting a meet, deciding on weight classes, weight cuts, weight gains, meet day strategies and for local lifters meet handling is also an option. In my time working with powerlifters I've had the pleasure to work with and help lifters achieve many state and national records including 2 world championship titles! Let's get your next record together! Once you start your membership you will receive an email with an invite to a training call where we can take the time to learn your needs, goals and create the perfect plan for you. ​
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Cost: $120 per month
Program Level: Beginner, Intermediate, Advanced options available
Training Split: Upper/Lower
Sessions per Week: 4x per week
Focus: Meet Prep, Max Strength for Squat, Bench, Deadlift
Who is this program for? Any level powerlifter looking to prep for a meet.
5 Tool Strength and Power
The program is specifically for baseball and softball players. This program can support athletes from beginner to experienced and is modified to fit your position and training needs specific to the time of year. The program is tailored for summer ball, fall off season, pre season, in season and post season to match the demands and needs of each athlete. Training needs such as rotational strength and power, grip strength and some arm strengthening exercises are a major pillar in this program on top of the general strength training that all sports receive. If you're an athlete, all my programs will come with a FREE performance testing guide and I will help you facilitate your pre training testing and provide dates for retesting. When you start a membership you will receive an email with a questionnaire that will allow us to modify programming to your needs!​
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Cost: $39 per month
Program Level: Beginner, Intermediate, Advanced options available
Training Split: Upper/Lower and Fully Body options available
Sessions per Week: 3-4x per week
Focus: Core Strength, Rotational Power, Arm Care, Strength, Power, Size, Speed/Agility
Who is this program for? Baseball and Softball players of any level, any time of year
RX WELLNESS
The wellness program is focused on improving quality of life through improving fitness. The science on health and longevity on working out is clear and this training system is geared towards those looking to lose weight and create healthy habits in the pursuit of longterm health. This training system will meet you where you're at and will provide the appropriate regressions and progressions to fit your needs and ability. If your primary goal is weight loss, this is the program for you. We will ensure you're using resistance training as a compliment to your weight loss journey. There are commercial gym and garage gym versions available. Once you start this membership you will receive an questionnaire that allows you to fully customize your experience.
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Cost: $39 per month
Program Level: Beginner
Training Split: Fully Body
Sessions per Week: 2-4x per week
Focus: Health, Longevity
Who is this program for? If you are looking to drop a significant amount of weight and need a well structured program to follow this is the program option for you.
CUSTOM PROGRAMMING
Let's Create A Program Specific to YOU
Sometimes I don't have the exact program for you, no worries I will just create it! A custom program would require a scheduled phone or video call. I will learn about your goals and needs with an in depth conversation and create the perfect program design specific to your goals, needs, time and equipment availability. This will typically require a 3-5 day lead time for me to build your program. With this option there are also options for a more personal coaching experience with weekly video calls and many other extras to help you stay on track. Schedule a call below and let's get to work!
$180 per month | App Based | Cancel Anytime
LEARN MORE ABOUT YOUR COACH: JAKE HICKS
A coach focused on development and strength
RX Strength and Fitness is led by Jake Hicks, a coach focused on helping people build strength, improve performance, and train with more purpose. Whether you are an athlete, tactical professional, powerlifter, or everyday lifter, Jake’s goal is to give you the structure and guidance you need to make progress.
This is not random programming. It is coaching built around education, consistency, and long-term development.
Programs for Many, Results for You