JACKED: Athletic Strength & Hypertrophy Program Get Strong. Build Muscle. Perform Like an Athlete.
JACKED is not your average muscle-building program—it's the evolution of strength and physique training for men and women who want to train with purpose and perform with power. Created by a seasoned strength coach with over a decade of experience coaching athletes, busy professionals, and former competitors, JACKED combines the raw intensity of athletic strength training with the strategic precision of hypertrophy programming.
Whether you're a retired athlete looking to reignite your performance edge or a dedicated lifter ready to break plateaus, this program is designed to deliver. JACKED challenges you to train like an athlete—moving better, lifting heavier, and building dense, functional muscle that not only looks great but performs under pressure.
Over 8 weeks, you’ll follow a structured split that maximizes your strength output while carving out a powerful, athletic physique. Each session blends compound barbell lifts with explosive movements, high-volume hypertrophy work, and conditioning designed to enhance endurance, work capacity, and lean muscle retention.
What Makes JACKED Different?
This isn't just a bodybuilder split slapped onto a spreadsheet. JACKED uses proven training principles inspired by elite athletic preparation: progressive overload, movement efficiency, unilateral strength, explosive tempo work, and smart recovery. You’ll train with intention using supersets, tempo lifts, metabolic finishers, and mobility flows to round out your performance.
Your week will include:
Heavy Strength Sessions: Built around barbell squats, deadlifts, presses, and pulls to develop brute force and foundational strength.
Hypertrophy Workouts: Focused on sculpting and building size in key muscle groups using advanced methods like rest-pause sets, drop sets, and mechanical tension.
Athletic Conditioning: Short, effective finishers to improve work capacity, reduce body fat, and enhance your overall athleticism.
Recovery Protocols: Mobility, breath work, and foam rolling recommendations to ensure joint health and muscle recovery.
If you’re ready to build powerful muscle, increase your strength, and finally train with a clear plan—JACKED is your blueprint. It’s time to look like you lift and move like an athlete. Join the movement. Train hard. Get JACKED.
A
Knee Hug
1 x 1:00
B
A-Skip
1 x 5
C
B-Skip
1 x 5
D
Air Squat
1 x 20
E
Push-Up
1 x 5 @ 10
F
Band Pull-Apart
1 x 50
G
Reverse Lunges
4 x 5
H
Bulgarian Split Squat
3 x 6
I
DB Bench Press
4 x 10
J
Pull-Up
4 x 8
K
DB Shoulder Press
4 x 10
L
TRX Row
3 x 12
A
Butt Kicks
1 x 10
B
High Knees In Place
1 x 1:00
C
Walking Lunges
1 x 10
D
Sprint
6 x 40
E
Back Squat
6, 6, 8, 8
F
Rack Pull
3 x 10
G
Front Rack Walking Lunge
3 x 12
A
Dynamic Stretch
B
Power Clean
3, 3, 4
C
Barbell Bench Press
5, 5, 6
D
Bent Over DB Row
6, 6, 7
E
Incline DB Bench Press
8, 9, 10
F
Band Face Pull
3 x 15
G
DB Farmer's Walk
3 x 50
A
Speed Ladder
B
Romanian Deadlift
5, 5, 6, 7
C
Hip Thrust
8, 8, 10, 10
D
American KB Swing
3 x 20
E
Glute-Ham Raise
3 x 12
Strength & Conditioning Coach - About Me: Over the past decade, I've had the privilege of coaching over 100 athletes ranging from youth to collegiate levels. Witnessing their growth, both physically and mentally, has been a true highlight of my career. played 2 seasons of NCAA Division III football at Wisconsin Lutheran College and was able to try out for the IFL & CFL professional leagues.
The RSP Power/Strength program is perfect for individuals of any fitness level who are looking to enhance their physical abilities, gain strength, and improve overall health in a structured and supportive environment.
Get JACKED: Athletic Strength & Hypertrophy ProgramFull Time Mom
Verified Athlete"This program is amazing. He crafts workouts around my work schedule."
News Cameraman
Verified Athlete"Coach Matt & Optimal Strength Training really allowed me to find my own style of training. He was patient with my work scheduled and listen to me about my body."
Business Owner & Singer
Verified Athlete"I hated working out. Especially with busy schedule, but Coach Matt started from the bottom with me and we worked our way to where I fell in love with the gym."
Full Time Working Dad
Verified Athlete"Coach Matt & this program worked wonders. He is patient and always check-ins daily which helps with motivation"