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Super Sets

RX Strength and Fitness

Coach
JAKE HICKS

A low rep/ high set guide to myofibril strength and hypertrophy Training Days per week: 4-7 (your choice) Training split: I created my own training split I call Swole Method. One main lift a day, with 2 other variations of that same strength exercise in which one is a unilateral version. I set these up in a strength cascade and systematically activate and exhaust ALL motor units. Surround those 3 exercises with bodybuilding at the beginning and the end to complete the session.

Hypertrophy is not 8-12

It’s at least 18-36 TOTAL reps

And I’m tired of people not acknowledging that it’s the total reps that matter more than the reps per set. I focus a lot of my attention on total tonnage and driving up your numbers to lift 16-25 times your max each session for primary strength exercises.

Motor recruitment matters most. You want to recruit high threshold motor units or type II motor units. They are your bigger and stronger fibers. Near failure and max effort matter most. In a set of 10, only the last 3 reps are near failure and 7 of those reps are wasted energy. Why not cut out the wasted reps, add weight to the bar and just do sets of 3 where all 3 reps are near failure? I'll teach you how in this program.

It is very common for people to use supersets and drop sets for hypertrophy. I have identified a better way to train that not only adds more size, but you're going to get faster and stronger at the same time primarily targeting your larger type II muscle fibers. We do this using low rep sets for a higher number of sets. Instead of 3x10, we use 10x3 and that is what we call SUPER SETS.

Education & Training

Having trouble understanding this concept? Not to worry, because this includes a ton of coaching notes AND a training program. I share my concepts and training strategies along with the how and the why so you can not only train, but you can learn to improve your own training. Each day contains EXTENSIVE coaching notes.

I program in 3 week waves primarily using daily and weekly undulating rep schemes. You will never repeat training sessions, likely will be the most dynamic program you've used. The industry seems to be stuck on the concepts of what works, which I believe may be different than what works BEST and what works LONGEST.

Low rep sets check all boxes: Bigger Stronger Faster.

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Myofibril Strength and Hypertrophy
Size Principle for Hypertrophy. Low Threshold Motor Units- contains only around 10 muscle fibers. High Threshold Motor Units- 100-1000 muscle fibers. Slow recruits LOW motor units. INTENT to be fast recruits HIGH motor units. If you want more strength and muscle, stop doing everything slow. But there's an art to it, & that is what this program aims to guide for you.
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Total Tonnage
I program with the goal of progressing your total tonnage in lifts such as Flat/Incline bench press, seated/standing overhead press, any and all deadlift variations, front/back/safety squat, Pull Ups, ALL row variations including power row and 3 variations of single arm DB Rows plus single arm DB pressing in all directions. Tonnage is simply an objective measure of progress most programs neglect.
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Unilateral Strength
Low hanging fruit that many are missing in thier training is unilateral strength. I program them every single session and you will train them with lower rep heavier sets. I prioritize 1,2 and 3 rep maxes plus AMRAP maxes inside of sessions regularly with single arm flat/incline & overhead press. 1 arm, 3pt and 2pt DB rows, Bulgarian split squats and many more. Leaderboards get wild!
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Metabolic Stress
Don't worry the low rep sets are for compound lifts only. I categorize my higher rep sets for bodybuilding single joint exercises. Each session you start by literally getting a pump and you end the session with more bodybuilding with the intent to empty the tank. The perfect mix each session to leave nothing on the table and push your muscles to the limit.
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Education and Detailed Coaching Notes
No doubt in my mind this is the biggest difference in my programming than any other program. You will see TONS of coaching notes where I share why I program the things I program along with how to get the most out of it. I share concepts and tips and tricks in every single session for each exercise. My goal is to teach these concepts for you to use in your own programming.
Features
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Access to me for coaching inquiries
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
There are 5 sessions a week Monday-Friday. You can run this program 4x per week and up to 7x per week. I will always have the sessions pre loaded
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
The coaching notes in this program are extensive
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Committed Teammates
Leaderboards help drive friendly competition and accountability
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Delivered through TrainHeroic
This program is delivered on the Train Heroic app where you will get all the benefits apps have to offer
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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Machine or Cable Chest Fly

3 x 20

A2

Cable Tricep Exensions

3 x 20

B

Speed Flat Bench Press

10, 10, 8, 8, 6, 6

C

Bench Press

2, 2, 2, 2, 2, 1, 1

D

Single Arm DB Bench Press

4, 4, 4, 4, 4, 2, 1

E

DB Bench Press

4 x 8

F

Machine or Cable Chest Fly

3 x 12

G

Cable Tricep Exensions

3 x 12

Monday
Week 1 Day 2

A1

DB Bicep Curls

3 x 20

A2

Straight Arm Pulldown

3 x 20

A3

Reverse Flys

3 x 20

B

Lat Pulldown

10, 8, 6, 4

C

1-Arm DB Row

6, 6, 6, 6, 6, 6, 6, 6, 2, 2

D

Bent Over Row

5 x 6

E

Bent Over Row

1 x MAX

F1

Barbell Bicep Curl

3 x 12

F2

Bicep Reverse Curl

3 x 12

F3

Barbell Upright Row

3 x 12

Tuesday
Week 1 Day 3

A1

Leg Extension

3 x 20

A2

Prone Machine Hamstring Curl

3 x 20

B

Speed Back Squat

6, 6, 4, 4, 1

C

Back Squat

3, 3, 3, 3, 3, 3, 3, 1, 1, 1

D

Romanian Deadlift

8 x 1

E

Bulgarian Split Squat

4 x 6

F1

Leg Extension

3 x 0:20

F2

Calf Raise

3 x 20

Wednesday
Week 1 Day 4

A1

DB Lateral Raise

3 x 20

A2

DB Front Raise

3 x 20

A3

Tricep Pushdown

3 x 20

B

Speed Seated Military Press

10, 10, 8, 8, 6, 6

C

Seated Military Press

4, 4, 4, 4, 1, 1

D

Seated Single Arm Overhead Press

4, 4, 4, 4, 4, 2, 2

E

Seated DB Shoulder Press

4 x 8

F1

DB Circle Raise

4 x 12

F2

Skull Crushers

4 x 6

Thursday
Week 1 Day 5

A1

Reverse Bicep Curls

3 x 20

A2

Barbell Upright Row

3 x 20

A3

DB Reverse Fly

3 x 20

B

Lat Pulldown

10, 10, 6, 6, 4, 4, 2, 2

C

Pull-Up

8 x 3

D

Pull-Up

1 x MAX

E

Barbell Upright Row

4 x 8

F1

Hammer Curl

3 x 12

F2

DB Reverse Fly

3 x 12

Coach
coach-avatar JAKE HICKS

I've been coaching professionally for 14 years, 7 of those years with Athlete Performance which became EXOS. During my time there I was the intern coordinator, performance specialist and eventually performance manager. In 2018 I went out on my own and launched my own training company called RX Strength and Fitness. My guarantee is my programs will be the most detailed you see on this app.

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MAKE THE CHANGE

Low rep for high sets will be the next big trend in training. And I argue it will be the last trend, because it works. I started this program in 2013 and it's evolved into what it is today. Join the team and get on board now, if you're skeptical start a

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FAQs
Who is this program for?
Anyone looking to find your absolute physical potential, then this is for you. Male or Female. I have amateur, collegiate and professional athletes on this program right now. It is also great for off season powerlifters and definitely for the serious recreational lifters out there
What if I don't have access to machines?
Inside the program, I offer substitutions for many of the exercises I know may not be available. Some people run this program in their garage witch is very doable
Does this program include Olympic Lifting?
No it does not. It does use a lot of speed lifts, with prescribed lower intensities and you will go through phases of using bands and accommodating resistance, but there is not olympic lifting.
Does this program include cardio?
No but if you notify me that you would like some I will add it to your calendar for free
The Proof
verified-athlete-avatar Kyle Rosine

State Trooper/ Competitive BJJ/Wrestling

Verified Athlete

"I've never in my life had the progress I've had with Super Sets these last several years. If you want to hit PR's regularly, I highly suggest Super Sets. I wouldn't be on this program for 5 years if this wasn't the case"

verified-athlete-avatar Sarah Meyer

Coach | 2x World Champion Powerlifter

Verified Athlete

"I have used Super Sets in Off-Seasons when I'm looking to build some more size and I documented a noticeable size increase within 4 months. It was incredible. This is the only program I've used that increased my size dramatically while using strength and increasing my 1RM. I'm a believer."

verified-athlete-avatar Evan Amendola

Fitness Coach & Gym Owner

Verified Athlete

"I have been training consistently for about 16 years now. A few months after starting I am the strongest and most muscular I have ever been. His program is extremely detailed, well written and easy to understand. Jake is also very responsive and available whenever I have questions."

verified-athlete-avatar Kyle Dickinson

Assistant Football Strength Coach- Army

Verified Athlete

"I have been on Super Sets program for years now, the results speak for themselves. Not only will you see progress but you will have a coach who is there for your support all the time. Join the wave or get left behind!"

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