Jacked Tan 6k3739

Day 1 Training Max 2 3 4

1 2 3 4

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

T2A Deficit Dead CG Bench Front Squat Legs Up Bench

Start Date Days per week Squat Bench Dead OHP Progression Deficit Dead CG Bench Front Squat Legs Up Bench

2/26/2018 4 285 195 300 145 T2B Chest Supp Row DB Shoulder Lat Pull Push Press

# T2 Lifts 2 # T3 Lifts 3 1RM Wk 6 Squat Bench Dead OHP T2C

T3A Cable Tri Pus Shrug Leg Ext Cable Tri Pus

Increment 0 0 0 0 T3B Cable Row Pec Fly WG Lat Pulldo Shrug

T1 - weeks 1-5, work up to RM (blue), then perform working sets (based on TM and progression table), last T1 - weeks 7-12, work up to RM, then working sets are based on a % of that RM. Week 12 is 1RM. T2a is % of TM (updated at week 7). T2b is work up to RM, then MRS (these will decrease!) T3 is volume work Blue fields are warm-ups toward your training weight, white fields are working sets Work up... T1 Target Date Meso/Wk/Day T1 Wt Rep Wt Rep Wt 2/26/2018 1/1/1 Squat 2/27/2018 1/1/2 Bench Find 10RM 3/1/2018 1/1/3 Dead 3/3/2018 1/1/4 OHP 3/5/2018 1/2/1 Squat 3/6/2018 1/2/2 Bench Find 8RM 3/8/2018 1/2/3 Dead 3/10/2018 1/2/4 OHP 3/12/2018 1/3/1 Squat 3/13/2018 1/3/2 Bench Find 6RM 3/15/2018 1/3/3 Dead 3/17/2018 1/3/4 OHP 3/19/2018 2/1/1 Squat 3/20/2018 2/1/2 Bench Find 4RM 3/22/2018 2/1/3 Dead 3/24/2018 2/1/4 OHP 3/26/2018 2/2/1 Squat 3/27/2018 2/2/2 Bench Find 2RM 3/29/2018 2/2/3 Dead 3/31/2018 2/2/4 OHP

21 22 23

Find 1RM

24 25 26 27

Find 6RM

28 29 30 31

Find 4RM

32 33 34 35

Find 2RM

36 37 38 39

Find 5RM

40 41 42 43

Find 3RM

44 45 46 47 48

Find 1RM

4/2/2018 4/3/2018 4/5/2018 4/7/2018 4/9/2018 4/10/2018 4/12/2018 4/14/2018 4/16/2018 4/17/2018 4/19/2018 4/21/2018 4/23/2018 4/24/2018 4/26/2018 4/28/2018 4/30/2018 5/1/2018 5/3/2018 5/5/2018 5/7/2018 5/8/2018 5/10/2018 5/12/2018 5/14/2018 5/15/2018 5/17/2018 5/19/2018

2/3/1 2/3/2 2/3/3 2/3/4 3/1/1 3/1/2 3/1/3 3/1/4 3/2/1 3/2/2 3/2/3 3/2/4 3/3/1 3/3/2 3/3/3 3/3/4 4/1/1 4/1/2 4/1/3 4/1/4 4/2/1 4/2/2 4/2/3 4/2/4 4/3/1 4/3/2 4/3/3 4/3/4

Squat Bench Dead OHP Squat Bench Dead OHP Squat Bench Dead OHP Squat Bench Dead OHP Squat Bench Dead OHP Squat Bench Dead OHP Squat Bench Dead OHP

Increment 2.5 0 0 0 0

1. Make a copy of this in your local drive (File > Make a copy) to make changes on your own copy 2. Enter your start date, lifting days per week, # of T2 and T3 lifts, and your smallest weight increment 3. Choose your T1 lifts and 2-3 Rep Max starting in cell D4 and E4 - put these in order of your lifting days 4. Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow 5. Click the blue button to create your customized schedule

T3B T3C Cable Row DB Hammer Cu Pec Fly Rear Delt Fly WG Lat PulldoEZ Bar Curl Shrug Incline DB Curl

T3D

Jacked & Tan 2.0 http://swoleateveryheight.blogspot.com/2016/07/jacked-t Source link https://idoc-pub.cinepelis.org/cdn-cgi/l/email-protection" class="__cf_email__" data-cfemail="eb8f8e9c8e928884849f8e99ab8c868a8287c5888486">[email protected] or reddit.com/u/steve_dc

nd progression table), last is AMRAP. Week 6 is 1RM. Week 12 is 1RM.Create my J&T2.0 Schedule decrease!)

Working Sets Rep Wt Rep Wt Reps Rep Rep 200 6 125 6 210 6 85 6 215 5 135 5 225 5 95 5 230 4 145 4 240 4 100 4 235 3 150 3 250 3 110 3 240 2 155 2 255 2 115 2

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Delete Worko ut Data T2A Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench

%TM 150 100 105 90 180 105 115 100 210 115 120 105 225 120 125 110 240 125 130 115

Rep Rep Rep Rep Rep 10 10 10 10 8 8 8 8 6 6 6 6 4 4 4 4 2 2 2 2

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 3 3 3 3 2 2 2 2 1 1 1 1 2 2 2 2 1 1 1 1 0 0 0 0

Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench Deficit Dead CG Bench Front Squat Legs Up Bench

Rest Rest Rest Rest 0 6 0 6 0 6 0 6 0 5 0 5 0 5 0 5 0 4 0 4 0 4 0 4 0 3 0 3 0 3 0 3 0 2 0 2 0 2 0 2 Rest Rest Rest Rest

nges on your own copy allest weight increment order of your lifting days ft should follow

ot.com/2016/07/jacked-tan-20.html d/1I6p5zqrIIop8qFz2QibQd82IqocAeMLmLKNsKEAcNhU/edit#gid=0 eak your lifts and progression tables. reddit.com/u/steve_dc

Work up... Working Sets T2B Rep Max Wt Rep Wt Rep Wt Rep Wt MRS MRS MRS T3A Chest Supp Row 15 Cable Tri Pushd DB Shoulder 15 Shrug Lat Pull 15 Leg Ext Push Press 15 Cable Tri Pushd Chest Supp Row 12 Cable Tri Pushd DB Shoulder 12 Shrug Lat Pull 12 Leg Ext Push Press 12 Cable Tri Pushd Chest Supp Row 10 Cable Tri Pushd DB Shoulder 10 Shrug Lat Pull 10 Leg Ext Push Press 10 Cable Tri Pushd Chest Supp Row 8 Cable Tri Pushd DB Shoulder 8 Shrug Lat Pull 8 Leg Ext Push Press 8 Cable Tri Pushd Chest Supp Row 6 Cable Tri Pushd DB Shoulder 6 Shrug Lat Pull 6 Leg Ext Push Press 6 Cable Tri Pushd

Rest Rest Rest Rest Chest Supp Row DB Shoulder Lat Pull Push Press Chest Supp Row DB Shoulder Lat Pull Push Press Chest Supp Row DB Shoulder Lat Pull Push Press Chest Supp Row DB Shoulder Lat Pull Push Press Chest Supp Row DB Shoulder Lat Pull Push Press Rest Rest Rest Rest

12 12 12 12 10 10 10 10 8 8 8 8 6 6 6 6 0 0 0 0

Cable Tri Pushd Shrug Leg Ext Cable Tri Pushd Cable Tri Pushd Shrug Leg Ext Cable Tri Pushd Cable Tri Pushd Shrug Leg Ext Cable Tri Pushd Cable Tri Pushd Shrug Leg Ext Cable Tri Pushd Cable Tri Pushd Shrug Leg Ext Cable Tri Pushd Cable Tri Pushd Shrug Leg Ext Cable Tri Pushd Cable Tri Pushd Shrug Leg Ext Cable Tri Pushd

Rep Wt MRS MRS MRS T3B Rep Wt MRS MRS MRS T3C Rep Wt MRS 20 Cable Row 20 DB Hammer Curl 20 20 Pec Fly 20 Rear Delt Fly 20 20 WG Lat Pulldown 20 EZ Bar Curl 20 20 Shrug 20 Incline DB Curl 20 18 Cable Row 18 DB Hammer Curl 18 18 Pec Fly 18 Rear Delt Fly 18 18 WG Lat Pulldown 18 EZ Bar Curl 18 18 Shrug 18 Incline DB Curl 18 16 Cable Row 16 DB Hammer Curl 16 16 Pec Fly 16 Rear Delt Fly 16 16 WG Lat Pulldown 16 EZ Bar Curl 16 16 Shrug 16 Incline DB Curl 16 14 Cable Row 14 DB Hammer Curl 14 14 Pec Fly 14 Rear Delt Fly 14 14 WG Lat Pulldown 14 EZ Bar Curl 14 14 Shrug 14 Incline DB Curl 14 12 Cable Row 12 DB Hammer Curl 12 12 Pec Fly 12 Rear Delt Fly 12 12 WG Lat Pulldown 12 EZ Bar Curl 12 12 Shrug 12 Incline DB Curl 12

10 10 10 10 0 0 0 0 18 18 18 18 16 16 16 16 14 14 14 14 12 12 12 12 0 0 0 0

Cable Row Pec Fly WG Lat Pulldown Shrug Cable Row Pec Fly WG Lat Pulldown Shrug Cable Row Pec Fly WG Lat Pulldown Shrug Cable Row Pec Fly WG Lat Pulldown Shrug Cable Row Pec Fly WG Lat Pulldown Shrug Cable Row Pec Fly WG Lat Pulldown Shrug Cable Row Pec Fly WG Lat Pulldown Shrug

10 10 10 10 0 0 0 0 18 18 18 18 16 16 16 16 14 14 14 14 12 12 12 12 0 0 0 0

DB Hammer Curl Rear Delt Fly EZ Bar Curl Incline DB Curl DB Hammer Curl Rear Delt Fly EZ Bar Curl Incline DB Curl DB Hammer Curl Rear Delt Fly EZ Bar Curl Incline DB Curl DB Hammer Curl Rear Delt Fly EZ Bar Curl Incline DB Curl DB Hammer Curl Rear Delt Fly EZ Bar Curl Incline DB Curl DB Hammer Curl Rear Delt Fly EZ Bar Curl Incline DB Curl DB Hammer Curl Rear Delt Fly EZ Bar Curl Incline DB Curl

10 10 10 10 0 0 0 0 18 18 18 18 16 16 16 16 14 14 14 14 12 12 12 12 0 0 0 0

MRS MRS

Volume

Reps