18-week strength program · gym & home
Get jacked in 45.
no wandering, no guessing
Four 45-minute strength sessions a week, three progressive phases and a plan that tells you exactly what to lift, how to lift it and when to go heavier.
- 18 weeks
- 4 sessions a week
- 45 minutes
- Gym + home versions
One-off payment. Yours to repeat as many times as you like.
You’re training. You’re just not sure it’s working.
sound familiar?
You turn up. You do a bit of everything. A few machines, whatever you saw on Instagram that morning, some arms if there’s time. Ninety minutes later you’re tired, and in three months you look exactly the same.
That’s not a work ethic problem. Muscle needs a few specific things: the right lifts, enough effort on every set, a clear way to progress, and long enough on the same plan for your body to actually adapt. Random sessions don’t give it any of that.
Get Jacked is the structure. You bring the effort.
Why 45 minutes
Shorter sessions. Harder sets. Better results.
Every session is built around the lifts that actually drive muscle growth, so there’s no filler and no standing around working out what’s next.
You get in, warm up properly, hit your working sets with intent and get on with your day. Four of those a week, done consistently for 18 weeks, will do more for your physique than six scrappy ones ever did.
What’s inside
Everything you need to train properly
Not just a list of exercises. The how, the how hard and the when to progress, all built in.
01
18 weeks, 3 phases
Three progressive 6-week phases, each one steadily harder so your body keeps adapting instead of plateauing.
02
4 sessions a week
Efficient 45-minute strength workouts focused on the lifts that build muscle.
03
Gym & home versions
A full gym version and a home gym version, so you can follow it properly wherever you train.
04
2 optional cardio days
Add them for conditioning or extra activity when it suits your schedule and recovery.
05
Built-in progression
Reps in reserve, progressive loading and planned volume, so you know exactly how to improve each week without burning out.
06
Tempo for every exercise
Controlled lifting and lowering so you’re training the muscle, not rushing reps.
07
Smart warm-ups
How to ramp up for heavy compound lifts, while keeping isolation work quick.
08
A system to repeat
Once you finish, run the 18 weeks again, stronger, using the same structure.
How it works
Three phases. One direction.
up
WEEKS 1–6
Phase 1
Learn the lifts, nail your tempo and find your real working weights.
WEEKS 7–12
Phase 2
The challenge steps up, so the strength you built in phase one keeps paying off.
WEEKS 13–18
Phase 3
Another step up, so you finish the 18 weeks lifting more than you started with.
When you finish, you don’t need a new program. You run it again from a stronger starting point.
From the women doing it
Short sessions. Real gains.
their words, not mine
I’ve just started phase 5 of Get Jacked and I am loving it. I love that it is simple and quick but it also gives you the opportunity to test your limits and push yourself past the points that you thought you were capable.
- Glute bridge 28kg →70kg
- Leg press 60kg →100kg
- Leg extension 20kg →42.5kg
- RDL 45kg →60kg
- Hamstring curl 15kg →22.5kg
And after completing phase 4, I can do 2–3 unassisted pull ups now! Would definitely recommend Get Jacked.
Get Jacked member
Honestly the best! I was skeptical at first with the short amount of time but the gains! Don’t need to spend hours in the gym to get the results you want. Right program matters!
@livewellwithsri
The guy at the front desk told me this morning that I was looking like I was progressing quite a bit. He sees me probably 4x a week, so he would know. I’ve been lifting with progressive overload for about 3 years, but I started Get Jacked a couple of months ago. Guess I’m getting jacked!
Rachael E.
For the first time in my entire 39 year life, I’m not only NOT dreading wearing shorts this summer, but kinda looking forward to it. I did 2 phases of Get Jacked, lost 55 lbs, and am kind of proud of my legs.
Get Jacked member
Did a whole year of Get Jacked eating under maintenance and then a mini cut at the end. I now actually look like I train, I get heaps of compliments at the gym and I’m so happy with my strength and how my body looks.
Get Jacked member
I just want to say that “Get Jacked in 45” is an epic program and I’m feeling jacked!!! Lots of comments already and I’m only on week 3. PSA: putting on muscle is so much more enjoyable than being in a deficit! Extra credit goes to it being the perfect length of time for me to be consistent. The 15 mins less is so much less stressful for me with mothering and business balance.
Get Jacked member
Two versions included
Train wherever you train
Gym version
Built for a fully equipped commercial gym, using the full range of machines, cables and free weights.
Home gym version
Built for a home setup with a barbell, rack, bench and dumbbells. Same structure, same progression.
This is for you if…
- You want to build visible muscle and get properly strong
- You’re sick of making it up as you go at the gym
- You’ve got about 45 minutes, four times a week
- You train at a gym, or at home with a barbell, rack, bench and dumbbells
- You want a plan you can follow on your own and repeat
It’s not for you if…
- You want coaching, check-ins and someone adjusting your plan (that’s APM or 1:1)
- You’re after a quick fix in a few weeks
- You don’t have access to weights
Get the program
18 weeks of training for US$47
less than a week of PT
$47USD
One-off payment
- 18-week, 3-phase strength program
- 4 x 45-minute sessions a week
- Gym version + home gym version
- 2 optional cardio days
- RIR, tempo and warm-up guidance
- Repeat it as many times as you like
Questions
Do I need a gym?
No. There’s a full gym version and a home gym version. For the home version you’ll need a barbell, rack, bench and dumbbells.
How long are the sessions?
Each strength session is built to fit into about 45 minutes, including your warm-up.
How many days a week is it?
Four strength sessions a week, plus two optional cardio days you can add when it suits your schedule and recovery.
What happens after 18 weeks?
You run it again. The program is designed to be repeated, so you start the next round stronger and keep progressing with the same structure.
Is there coaching included?
No, Get Jacked is a self-guided program. If you want coaching, testing and someone adjusting your plan, look at the Athletic Physique Method or 1:1 coaching.
Is it a one-off payment?
Yes. US$47 once, no subscription.