Build strength faster with programming that evolves as you do.
Whether you're a beginner, intermediate, or advanced lifter, Reps & Sets meets you where you're currently at and grows with you- from your first day in the gym all the way to advanced barbell, we've got you covered.
Progressions for Beginners
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.
| Feature | App | |
|---|---|---|
| Connected to me as your coach | ✔ | ✖ |
| Leaderboards for competition | ✔ | ✖ |
| Delivered through the TrainHeroic app | ✔ | ✖ |
| Instructional exercise videos | ✔ | ✖ |
| Detailed coaching notes | ✔ | ✔ |
| 3-4 sessions/week (4-7x flexible) | ✔ | ✔ |
| Printable – bind, annotate, and take notes | ✖ | ✔ |
| Price | $39/month | $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
Choose your starting point. Start at Day Zero.
Progress to Beginner Barbell. Build into Intermediate and eventually Advanced.
Built for anyone just starting a workout routine. Uses machines, basic cardiovascular work, and sets/reps matched to someone new to the gym. The goal: Begin, Build, Progress.
4 days per week on a total body split. Designed for anyone looking to start training the squat, bench, and deadlift with programming that isn’t repetitive and guarantees progress.
4 days per week on an upper/lower split. Heavier lifting, more exercise variation, and the progressions that most people have been missing. This is where more serious lifters live.
My most aggressive programming. Undulating sets, complex periodization, and a prescription built for experienced recreational lifters and competitive powerlifters alike.
“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.”
“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!
“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!”
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.
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.
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.
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