BEGINNER BARBELL PROGRAMMING
Just add 5lbs each week. I wish it were that simple. Your body adapts in a nonlinear fashion, not in a straight line. Exactly why I use non-linear progressions from day 1.
Beginners need micro dosed exposure, which is why my system gradually introduces stimuli using a 3 Zone rep system.
The Beginner Barbell program gives you the foundation you need, so your strength can build consistently week to week, wave to wave.
TRAINING BEYOND BEGINNER BARBELL
Once you're past the beginner stage, you need more advanced training. Intermediate and Advanced Barbell will progress the training split and workloads, and start introducing more variations and methods to your strength training.
Reps & Sets meets you and your goals where you’re currently at and ensures long-term progress.
As you level up in the gym, the methods and rep schemes also progress, so you can continue to grow and increase your performance.
CHOOSE HOW YOU PREFER TO TRAIN,
ON AN APP OR PRINTABLE PDF FORMAT
Feature | App | PDF |
|---|---|---|
Connected to me as your coach | Yes | No |
Leaderboards for competition | Yes | No |
Delivered through the TrainHeroic app | Yes | No |
Instructional exercise videos | Yes | No |
Detailed coaching notes | Yes | Yes |
5 sessions/week (4-7x flexible) | Yes | Yes |
Printable – bind, annotate, and take notes | Yes | Yes |
Price
App: $39/month | PDF: $39 One Time Payment
*Equipment Required
Barbells | Dumbbells | Flat Bench | Incline Bench | Enough weight to lift at and near maxes | Lat Pulldown Machine | Pull Up Bar
*Recommended
Cables | Chest Fly Machine | Bicep Curl Machine | Leg Extension |Leg Curls Machine
THE 4 LEVELS OF REPS AND SETS
Choose your starting point. Start at Day Zero.
Progress to Beginner Barbell. Build into Intermediate and eventually Advanced.
CHOOSE YOUR STARTING POINT
RESULTS AT EVERY LEVEL
“I have been training through Jake since 2018. Not only was he able to train me while I was deployed, he was able to help whip me back into shape after my pregnancy. But what makes Jake an amazing Coach is that he is personable and helps keep you accountable. He definitely cares about the people he trains. I have had several friends who have chose his program and seen amazing results.”
- Ashely,
“He’s a really good coach, highly recommend him! I use him too, he helped me prep and kill my first powerlifting meet! He’s really knowledgeable so he’s able to coach you based off your fitness goals and he explains it in a way that’s not super overwhelming and is really good at communicating with his athletes!"
- Jasmyne Roush,
You're way ahead of the curve for coaching and training. You have literally separated yourself from other coaches out there. I would love to leave a review or in a year do a video testimony with you to publish. I appreciate the nuance you bring to the table.Thanks for the help, your time today, and your attention to detail!”
- Matt Klein,
MEET YOUR COACH:
JAKE HICKS
With over 10 years of experience in sports performance, including 6 years at EXOS and time at the University of Florida, I have coached everyone from youth and college athletes to NFL, MLB, NBA, and combat athletes, as well as recreational lifters and high-level Powerlifters, including a 2x world champion.
I launched RX Strength and Fitness in 2018. My goal was to expand my impact to more people and provide high-level coaching and programming to people of all walks of life.
I strive to question the status quo and provide new ways of progressing what is possible in human performance. My low rep systems are by far my most popular and most requested style of training.
This is not just a program, but it is a system. I pride myself on the coaching and education that I provide in the training itself.
READY TO START YOUR JOURNEY?
Whether you are a beginner, intermediate, or advanced lifter, Reps and Sets offers a plan that guarantees progressive overload that matches your training ability and goals.
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Undulating rep schemes and non linear programming to match how the body adapts
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Exercise selection, rep schemes and progressive overload specific to your ability
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Uses a 3 week waves to manage fatigue and micro dose exposure for all levels
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Progressive through multiple phases to extend your runway for long term progress
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All programming options offer extensive coaching education and cues specific to your level
EVERYTHING YOU NEED TO KNOW
Why lnon-linear progressions? Isn't adding weight each week simpler? Non-linear progressions expose you to different rep zones, intensities, and volumes across a multi-week cycle. This creates more ways to measure progress (rep maxes AND total tonnage), a longer runway before you stall, and training that actually reflects how your body adapts.
Can I switch once I’ve started? Yes, and that's exactly how the system is designed to work. Reps & Sets isn't four separate products, it's one connected system. When you outgrow your current level, the next one is waiting, built on the same methodology but calibrated to your new baseline. The goal is for you to choose your starting point and progress as you and your goals evolve.
Is this only for powerlifters or people who want to compete? Not at all. The system includes powerlifting, both contest prep and off-season programs. But Reps and Sets also offers training to all levels, including recreational lifters who just want a well-structured program to make consistent progress. Bonus for everyone, no matter what level, you're also going to get a lot of coaching notes and education.