Strong and Jacked AF
James O'Day
Bodybuilding, Powerlifting, Strength & ConditioningStrong and Jacked AF is a 4-week program built to help you pack on muscle, build raw strength, and finally see real progress. Whether you’re just starting out or already experienced, this program combines bodybuilding movements for size and aesthetics with powerlifting staples for strength and performance.
I created this for the skinny guys who feel stuck, unconfident, and frustrated—I know, because I was one of them. I started at 130 pounds, barely able to bench the bar. Now I’m 230 pounds, added over 100 pounds of muscle, and pushed my bench press to 400 pounds. The same methods that transformed me are built into this program.
Every exercise, set, and rep is structured to push you past your limits and help you unlock your potential. This isn’t just about lifting—it’s about building confidence, discipline, and a physique you’re proud of.
And the best part? It’s only $40 for the full 4 weeks—just $10 a week for a proven system that can save you years of trial and error. If you’re serious about building muscle, getting stronger, and transforming your confidence, this is your roadmap.
Stop wasting time on random workouts that don’t deliver. Invest in yourself, commit to the process, and let’s make your goals a reality.
A
Preacher Curl
15, 15, 10, 10 @ 4, 7, 9, 9
B
Bench Press
10, 10, 3, 3, 3 @ 1, 1, 9, 9, 9
C
Incline Bench Press
2 x 8 @ 10
D
Dip
2 x 8 @ 8
E
Low to High Cable Fly
12, 10, 10 @ 9
F
Incline DB Curl
3 x 8 @ 10
G
Hammer Curl
2 x 12 @ 10
Recovery
H
Sleep (hrs)
Now time to recover and relax. Go get a high protein meal in, drink lots of water and get some good quality sleep you've earned it! See you tomorrow for day 2!
A
Dead Hang
2 x 1 @ 10
B
Pull-Up
3 x 8
C
Barbell Row
4 x 8 @ 1, 5, 10, 10
D
Chest Supported Single Arm Lat Row
2 x 10 @ 9
E
Under Hand Lat Pullover
3 x 10 @ 8
F
Tricep Pushdown
8, 10, 10 @ 5, 9, 9
G
Seated DB Tricep Extension
2 x 10 @ 8
A
Calf Raise
5 x 10 @ 5, 10, 10, 10, 10
B
Shoulder Press
8, 8, 6, 6 @ 1, 5, 10, 10
C
DB Lateral Raise
2 x 10 @ 9
D
Single Arm Lateral Raise on Cable
2 x 12 @ 9
E
Rear Delt Fly on Pec Deck
3 x 10 @ 10
F
Barbell Shrug
2 x 15 @ 10
A
Seated Machine Hamstring Curl
10, 10, 8, 8 @ 1, 5, 10, 10
B
Back Squat
5 x 6 @ 1, 5, 7, 10, 10
C
Leg Press
2 x 8 @ 10
D
Prone Machine Hamstring Curl
2 x 10 @ 8
E
Leg Extension
3 x 8 @ 9
F
Forward Walking Lunges
1 x 10
G
Decline Bench Crunch
2 x 15 @ 8
A
DB Bicep Curls
2 x 8 @ 10
B
Pec Deck
2 x 10 @ 10
C
Seated Wide Grip Cable Row
2 x 8
D
Single Arm Tricep Pushdown
1 x 10 @ 10
E
Seated Dumbbell Lateral raise
2 x 12 @ 10
F
Wide Grip Pull Ups
2 x 8 @ 10
G
Back Extension
2 x 15 @ 10
James Dobson-O'Day
I’m James Dobson-O'Day, your coach for this program. I’ve been training for over five and a half years, during which I’ve gained more than 100 pounds of muscle and built my bench press from 45 pounds to 400 pounds. I know what it takes to transform, and I’m here to help you achieve your goals.
This program is built for you—whether you want to build muscle, get stronger, or finally achieve that dream body. With proven training methods, my personal coaching, and the same principles I used to transform myself, you’ll get real results. This is your
Get Strong and Jacked AF
Nick Jantz
Gym Goer and Student
Verified Athlete"I went through James’ bodybuilding program and it was an amazing experience. His workouts are clear, structured, and easy to follow. James makes training simple, motivating, and effective. I’d recommend his program to anyone serious about building muscle and seeing results."
Peyton Ellis
Gym Goer and Future Firefighter
Verified Athlete"James' program completely changed the way I train. I’ve put on lean muscle, dropped body fat, and I’m stronger than I’ve ever been. The structure, the workouts, and the accountability made all the difference—I finally feel confident in my results."
Logan Culp
Law Student
Verified Athlete"James' program got me in the best shape of my life—leaner, stronger, and more confident. It was simple to follow, never overwhelming, and laid out so clearly. I’ve tried other programs, but this one was realistic, effective, and truly delivered results."
