Jacked, Strong and Athletic AF
James O'Day
Football , Baseball , Strength & Conditioning, Bodybuilding, Law Enforcement, Tactical / Military, Hockey, Basketball, Functional Fitness, Multi-sportJacked Strong and Athletic AF is a 4-week program built to take your performance to the next level. Whether you’re an athlete sharpening your skills, prepping for tryouts, or looking for the perfect off-season training, this program delivers. It’s also ideal for anyone in a demanding career—firefighting, trades, military, or law enforcement—where strength, endurance, and athleticism aren’t optional, they’re required.
This program blends bodybuilding to build muscle, powerlifting for strength, explosive training for speed and agility, and cardio for conditioning. Every session is designed for results and balance—so you don’t just look strong, you perform strong. And at only $40 a month ($10 a week), it’s a proven system you can’t afford to miss.
I’ve lived this. Over 5+ years, I gained 100 pounds of muscle, added 350 pounds to my bench press, dunked a basketball, and became faster, stronger, and more explosive—all with the same methods inside this program. Now, I’m handing you the exact roadmap.
If you’re serious about becoming your best self—on the field, in your career, or just in life—this is your time. Commit today and build the strongest, most athletic version of yourself.
A
Medicine Ball Slam
3 x 8 @ 8
B
Bench Press
5 x 5 @ 10
C
Seated Barbell Shoulder Press
2 x 8 @ 8
D
Dip
3 x 10 @ 9
E
Kneeling Landmine Press
2 x 12 @ 10
F
Push-Up
3 x 10
A
Light Jog
1 x 15:00
B
Sprint
3 x 100
A
Pendlay Row
3 x 6 @ 9
B
Deadlift
4 x 5 @ 9
C
Pull-Up
2 x 10 @ 10
D
Seated Single Arm Cable Row
3 x 10 @ 10
E1
Barbell Curl
2 x 10 @ 10
E2
Rope Hammer Curl
2 x 10 @ 10
F
Rear Delt Fly on Pec Deck
3 x 15 @ 8
A
Cardio
1 x 20:00
B
Backward Sled Drag
2 x 10
C
DB Farmer's Walk
3 x 10
A
Machine Calf Raise
4 x 15 @ 9
B
Box Jump
4 x 6
C
Back Squat
5 x 5 @ 10
D
Romanian Deadlift
2 x 10
E
Leg Extension
2 x 10 @ 9
F
Single Leg Lying Hamstring Curl
1 x 14 @ 8
A
Stair Master
1 x 20:00
B
Sled Push
1 x 8
A
Walk
1 x 30:00
B
Crunch
3 x 10 @ 8
C
Flutter Kick
3 x 30 @ 8
D
Plank
2 x 10
A
Pull-Up
2 x 8
B
Bench Press
4 x 5 @ 10
C
Seated Barbell Shoulder Press
2 x 8 @ 9
D
Barbell Row
2 x 8 @ 9
E
Barbell Bicep Curl
2 x 12 @ 10
F1
DB Lateral Raise
2 x 10 @ 8
F2
Tricep Pushdown
1 x 15 @ 9
A
Treadmill Work
1 x 15:00 @ 4
B
Sled Push
1 x 9
C
Sled Drag
1 x 9
A
Walk
1 x 30:00
A
Box Jump
3 x 10 @ 9
B
Back Squat
4 x 5 @ 10
C
Romanian Deadlift
2 x 8 @ 9
D
Bulgarian Split Squat
2 x 8 @ 8
E
Machine Calf Raise
3 x 15
F
Walking Lunges
A
Stair Master
1 x 10:00 @ 9
B
Rotating Medicine Ball Wall Throw
2 x 20
C
Medicine Ball Slam
2 x 20
James Dobson-O'Day
I’m James Dobsoday, 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.
I promise you real results—strength, muscle, and confidence that carry into every part of your life. Commit to this program, trust the process, and I’ll guide you every step of the way. Let’s build the best version of you—strong, athletic, and unstoppable.
Get Jacked, Strong and Athletic AF
Nick Jantz
Track Athlete
Verified Athlete"James’ program completely changed my game. With his guidance, I hit my athletic goals and became a faster, more explosive athlete than I ever imagined."
Logan Culp
Boxer
Verified Athlete"James helped me break through plateaus and pushed me to new levels. I became a more explosive, quicker athlete, and my cardio for boxing improved greatly."
Caleb Langton
Wide Receiver
Verified Athlete"Training with James took my game to the next level. He helped me become faster, more explosive, and a better football player overall. I feel more confident and dominant every time I step on the field."
