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Jacked and Tan 2.0
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Jacked & Tan 2.0 is an intermediate powerbuilding program focused on hypertrophy and work capacity
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Program Description

WHAT IS THE JACKED & TAN 2.0 PROGRAM?

Jacked and Tan 2.0 (J&T 2.0) is an intermediate-level powerbuilding program that emphasizes hypertrophy and work capacity development over peak strength development. Don't worry, you'll get stronger too.

Made by coach Cody Lefever (GZCL), J&T 2.0 gained popularity as a fun lifting program that is a break from the usual monotonous powerlifting training. J&T 2.0 has many exercise variations, different progression schemes, and a lot of volume to help you become a more complete and competent lifter.

Read below for the full program guide on how to use J&T 2.0 app.

Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
75 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10 Reps
6 Reps
6+ Reps
RPE 8-9
70%
70%
2
Deficit Deadlift (Barbell)
4
10 Reps
50%*
3
Single Leg Press
1
3
15 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
15 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Row (Cable)
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Leg Extension
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Hammer Curl
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 Reps
5 Reps
5+ Reps
RPE 8-9
75%
75%
2
Deficit Deadlift (Barbell)
4
8 Reps
60%*
3
Single Leg Press
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Row (Cable)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Leg Extension
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Hammer Curl
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 Reps
4 Reps
4+ Reps
RPE 8-9
80%
80%
2
Deficit Deadlift (Barbell)
4
6 Reps
70%*
3
Single Leg Press
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Row (Cable)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Leg Extension
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Hammer Curl
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
4 Reps
3 Reps
3+ Reps
RPE 8-9
82.5%
82.5%
2
Deficit Deadlift (Barbell)
5
4 Reps
75%*
3
Single Leg Press
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Row (Cable)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Leg Extension
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Hammer Curl
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
2 Reps
2 Reps
2+ Reps
RPE 8-9
85%
85%
2
Deficit Deadlift (Barbell)
7
2 Reps
80%*
3
Single Leg Press
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Row (Cable)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Leg Extension
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Hammer Curl
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 Reps
RPE 8-9
2
Seated Row (Cable)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Leg Curl
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Leg Extension
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Hammer Curl
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
6 Reps
3 Reps
3+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
5
6 Reps
70%*
3
Single Leg Press
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
4 Reps
2 Reps
2+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
5
5 Reps
75%*
3
Single Leg Press
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Row (Cable)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Leg Extension
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
2 Reps
1 Reps
1+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deficit Deadlift (Barbell)
5
4 Reps
80%*
3
Single Leg Press
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Row (Cable)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Leg Extension
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 Reps
2 Reps
2+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Barbell)
6
3 Reps
82.5%
3
Single Leg Press
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Chest Supported Row
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Row (Cable)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Leg Extension
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 Reps
1 Reps
1+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Deadlift (Barbell)
7
2 Reps
85%
3
Seated Row (Machine)
1
3
12 Reps
1 Reps
RPE 8-9
RPE 8-9
4
Leg Curl
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Leg Extension
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
10 Reps
6 Reps
6+ Reps
RPE 8-9
65%
65%
2
Bench Press (Close Grip)
4
10 Reps
50%*
3
Incline Bench Press (Barbell)
1
3
15 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
15 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Rear Delt Fly
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Pec Fly
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Tricep Pushdown (Cable)
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 Reps
5 Reps
5+ Reps
RPE 8-9
70%
70%
2
Bench Press (Close Grip)
4
8 Reps
55%*
3
Incline Bench Press (Barbell)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Rear Delt Fly
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Pec Fly
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Tricep Pushdown (Cable)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 Reps
4 Reps
4+ Reps
RPE 8-9
75%
75%
2
Bench Press (Close Grip)
4
6 Reps
60%*
3
Incline Bench Press (Barbell)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Rear Delt Fly
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Pec Fly
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Tricep Pushdown (Cable)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
4 Reps
3 Reps
3+ Reps
RPE 8-9
77.5%
77.5%
2
Bench Press (Close Grip)
5
4 Reps
62.5%*
3
Incline Bench Press (Barbell)
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Rear Delt Fly
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Pec Fly
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Tricep Pushdown (Cable)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1
2 Reps
2 Reps
2+ Reps
RPE 8-9
80%
80%
2
Bench Press (Close Grip)
7
2 Reps
65%*
3
Incline Bench Press (Barbell)
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Rear Delt Fly
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Pec Fly
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Tricep Pushdown (Cable)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 Reps
RPE 8-9
2
Lateral Raise (Machine)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Rear Delt Fly
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Pec Fly
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Tricep Pushdown (Cable)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
6 Reps
3 Reps
3+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bench Press (Close Grip)
5
6 Reps
70%*
3
Incline Bench Press (Barbell)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
4 Reps
2 Reps
2+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bench Press (Close Grip)
5
5 Reps
75%*
3
Incline Bench Press (Barbell)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Pec Fly
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Rear Delt Fly
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
2 Reps
1 Reps
1+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bench Press (Close Grip)
5
4 Reps
80%*
3
Incline Bench Press (Barbell)
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Pec Fly
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Rear Delt Fly
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 Reps
2 Reps
2+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bench Press (Close Grip)
6
3 Reps
82.5%*
3
Incline Bench Press (Barbell)
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Pec Fly
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Rear Delt Fly
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 Reps
1 Reps
1+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Bench Press (Close Grip)
7
2 Reps
85%*
3
Lateral Raise (Machine)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Pec Fly
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Rear Delt Fly
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 Reps
2
Bench Press (Close Grip)
1
1 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
10 Reps
6 Reps
6+ Reps
RPE 8-9
70%
70%
2
Squat (Barbell)
4
10 Reps
50%
3
Reverse Lunge
1
3
15 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
15 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Leg Extension
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Wide Grip Lat Pulldown
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Bicep Curl (EZ Bar)
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 Reps
5 Reps
5+ Reps
RPE 8-9
75%
75%
2
Squat (Barbell)
4
8 Reps
60%
3
Reverse Lunge
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Leg Extension
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Wide Grip Lat Pulldown
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Bicep Curl (EZ Bar)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 Reps
4 Reps
4+ Reps
RPE 8-9
80%
80%
2
Squat (Barbell)
4
6 Reps
70%
3
Reverse Lunge
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Leg Extension
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Wide Grip Lat Pulldown
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Bicep Curl (EZ Bar)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
4 Reps
3 Reps
3+ Reps
RPE 8-9
82.5%
82.5%
2
Squat (Barbell)
5
4 Reps
75%
3
Reverse Lunge
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Leg Extension
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Wide Grip Lat Pulldown
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Bicep Curl (EZ Bar)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 Reps
2 Reps
2+ Reps
RPE 8-9
85%
85%
2
Squat (Barbell)
7
2 Reps
80%
3
Reverse Lunge
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Leg Extension
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Leg Curl
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Wide Grip Lat Pulldown
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Bicep Curl (EZ Bar)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 Reps
RPE 8-9
2
Leg Extension
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Leg Curl
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Wide Grip Lat Pulldown
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Bicep Curl (EZ Bar)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1
6 Reps
3 Reps
3+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
5
6 Reps
70%
3
Stiff Leg Deadlift
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1
4 Reps
2 Reps
2+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
5
5 Reps
75%
3
Stiff Leg Deadlift
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Wide-Grip Row (Cable)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Hammer Curl
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Bicep Curl (EZ Bar)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1
2 Reps
1 Reps
1+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
5
4 Reps
80%
3
Stiff Leg Deadlift
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Wide-Grip Row (Cable)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Hammer Curl
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Bicep Curl (EZ Bar)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 Reps
2 Reps
2+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
6
3 Reps
82.5%
3
Stiff Leg Deadlift
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Seated Wide-Grip Row (Cable)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Hammer Curl
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Bicep Curl (EZ Bar)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 Reps
1 Reps
1+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Front Squat (Barbell)
7
2 Reps
85%
3
Seated Wide-Grip Row (Cable)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Hammer Curl
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Bicep Curl (EZ Bar)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 Reps
2
Front Squat (Barbell)
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
2
1
10 Reps
6 Reps
6+ Reps
RPE 8-9
60%
60%
2
Close Grip Spoto Bench Press
1
4
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
4
10 Reps
45%*
4
Push Press (Barbell)
1
3
15 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Lateral Raise (Machine)
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Rear Delt Fly (Machine)
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Pec Fly
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
2
1
8 Reps
5 Reps
5+ Reps
RPE 8-9
65%
65%
2
Close Grip Spoto Bench Press
1
4
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
4
8 Reps
50%*
4
Push Press (Barbell)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Lateral Raise (Machine)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Rear Delt Fly (Machine)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Pec Fly
1
3
20 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
2
1
6 Reps
4 Reps
4+ Reps
RPE 8-9
70%
70%
2
Close Grip Spoto Bench Press
1
4
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
4
6 Reps
55%*
4
Push Press (Barbell)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Lateral Raise (Machine)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Rear Delt Fly (Machine)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Pec Fly
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
2
1
4 Reps
3 Reps
3+ Reps
RPE 8-9
77.5%
77.5%
2
Close Grip Spoto Bench Press
1
4
4 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
5
4 Reps
57.5%*
4
Push Press (Barbell)
1
3
8 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Lateral Raise (Machine)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Rear Delt Fly (Machine)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Pec Fly
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
3
1
2 Reps
2 Reps
2+ Reps
RPE 8-9
80%
80%
2
Close Grip Spoto Bench Press
1
4
2 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
7
2 Reps
60%*
4
Push Press (Barbell)
1
3
6 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Lateral Raise (Machine)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Rear Delt Fly (Machine)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
8
Pec Fly
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
1 Reps
RPE 8-9
2
Close Grip Spoto Bench Press
1
1 Reps
RPE 8-9
3
Overhead Tricep Extension (Cable)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
4
Lateral Raise (Machine)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Rear Delt Fly (Machine)
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Pec Fly
1
3
10 Reps
1+ Reps
RPE 8-9
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
4
1
6 Reps
3 Reps
3+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Close Grip Spoto Bench Press
1
4
7 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
5
6 Reps
65%*
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
4
1
4 Reps
2 Reps
2+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Close Grip Spoto Bench Press
1
4
4 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
5
5 Reps
70%*
4
Bench Press (Dumbbell)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Rear Delt Fly (Machine)
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Pec Fly
1
3
18 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
4
1
2 Reps
1 Reps
1+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Close Grip Spoto Bench Press
1
1
2 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
5
4 Reps
75%*
4
Bench Press (Dumbbell)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Rear Delt Fly (Machine)
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Pec Fly
1
3
16 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
2
1
5 Reps
2 Reps
2+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Close Grip Spoto Bench Press
1
3
5 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
6
3 Reps
77.5%*
4
Bench Press (Dumbbell)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
6
Rear Delt Fly (Machine)
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
7
Pec Fly
1
3
14 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
2
1
3 Reps
1 Reps
1+ Reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Close Grip Spoto Bench Press
1
1
3 Reps
1+ Reps
RPE 8-9
RPE 8-9
3
Legs Up Bench Press (Barbell)
7
2 Reps
80%*
4
Rear Delt Fly (Machine)
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
5
Pec Fly
1
3
12 Reps
1+ Reps
RPE 8-9
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Strict Overhead Press
1
1 Reps
2
Close Grip Spoto Bench Press
1
1 Reps
What People Are Saying(338 ratings)
Only ratings with written feedback are displayed here.
4.47/ 5
Themba TshabalalaAge 35, Man
5 days ago
3 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Carves and arms could get more attention
Anonymous Man
12 days ago
7 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great change from other programs. Long sessions though.

WHAT IS THE JACKED & TAN 2.0 PROGRAM?

Jacked and Tan 2.0 (J&T 2.0) is an intermediate-level powerbuilding program that emphasizes hypertrophy and work capacity development over peak strength development. Don't worry, you'll get stronger too.

Made by coach Cody Lefever (GZCL), J&T 2.0 gained popularity as a fun lifting program that is a break from the usual monotonous powerlifting training. J&T 2.0 has many exercise variations, different progression schemes, and a lot of volume to help you become a more complete and competent lifter.

Jacked & Tan 2.0 has 4 training sessions per week. The program lasts 12 weeks, breaking down into two blocks of 6 weeks each. J&T uses the famous GZCL T1-3 exercise structure, following a linear periodization progression.


JACKED AND TAN 2.0 APP

Boostcamp officially partnered with Cody Lefever to bring J&T 2.0 to Boostcamp App, for free. You can also find Cody's beginner-level program, GZCL Program (GZCLP), on Boostcamp.

J&T 2.0 App on Boostcamp allows you to easily follow the program, with Training Max onboarding, automatic weight progressions, exercise video guidance, and rest timer and plate calculator.


J&T 2.0 WEEKLY SCHEDULE

  • Monday: Squat, back/leg/biceps

  • Tuesday: Bench Press, chest/shoulders/triceps

  • Thursday: Front Squat, back/leg/biceps

  • Friday/Saturday: Military Press, Bench Press, chest/shoulders/triceps


RULES FOR JACKED & TAN 2.0

Onboarding (TM)
J&T 2.0 program app uses Training Max (TM) to estimate your weights for T1 and T2 exercises. Your TM is a weight that you can lift for 1-2 reps (RPE 8 to 9) with good form. TM is typically 90% of your 1 Rep Max.

Exercise Intensity
For all exercise sets, only work with a weight at your target rep range that leaves you with 1-2 reps (RPE 8-9) in the tank. Even for max out AMRAP sets, you should avoid going to true failure (RPE 10).


JACKED & TAN 2.0 METHODOLOGY

Each workout can be broken down into 3 different tiers of exercises:

  • Tier 1 (T1): a primary compound exercise (squat, bench, deadlift, or overhead press) that's the bread and butter of the J&T 2.0 program

  • Tier 2 (T2): secondary compound exercise to complement the primary lift (front squat, RDL, slingshot bench, push press, rows, pulldown) with the goal of improving the T1 performance

  • Tier 3 (T3): accessory exercises to train smaller muscle groups and bring up lagging body parts (like curls, tricep extensions, abs, leg extensions/curls, calves, and face pulls)

This type of structure allows you to train the lower rep ranges for strength, while also train the higher rep ranges for muscle to develop a well-rounded muscular physique.


JACKED AND TAN 2.0 T1, T2, T3 GUIDE

Tier 1 Setup

The goal of T1 for each day is to work up to a target Rep Max (RM), leaving 1-2 reps in the tank. The weight you do on the RM set is up to you (this is called auto-regulation). For the first week, there will be some trial and error. You should warm-up first, and then gradually increase weight until you determine your RM set weight.

After the main T1 RM set, you'll do additional sets at lighter weights that are calculated based on your current TM or RM. The last set is a "+" set, which means an all out set with as many reps as possible (AMRAP). Note that you should still leave 1-2 reps in the tank for the AMRAP 1+ set. Rest times between sets are 3-5 minutes.

Tier 2 Setup

T2 exercises have 2 subcategories: T2A and T2B / T2C.

T2A denoted exercises are done in a linear progression scheme, with weights auto-calculated on Boostcamp based on % of your TM.

T2B/T2C exercises are done using a Max Rep Sets (MRS) scheme. This means that for the first set you work up to a target Rep Max (similar to T1) at a weight of your choosing, then for subsequent sets you use the same weight for AMRAP sets, leaving 1-2 reps in the tank per set. Your rep count per set will likely go down as you get more tired. Rest times between sets are 2-3 minutes.

Tier 3 Setup

T3 exercises are typical bodybuilding exercises, done using the same MRS format as T2B/T2C exercises. Rest timers are also 30-60 seconds. Rest times between sets are 60-90 seconds.


WHO IS JACKED & TAN 2.0 FOR?

J&T 2.0 workout program is ideal for intermediate lifters who have at least 1 year of consistent training experience and basic proficiency with compound barbell exercises.

Beginners should follow other popular programs on Boostcamp, such as GZCLP or Greg Nuckols Beginner Program. Advanced lifters will likely find the weekly linear progressions to be too fast on J&T 2.0.

WHY USE JACKED & TAN 2.0 PROGRAM?

  • Proven results: Thousands of lifters have reported successful progress using J&T 2.0 routine, gaining significant muscle size, work capacity, and muscle.

  • Periodization: The J&T 2.0 program incorporates periodization, which involves planned variations in training volume and intensity over time. This can help to prevent plateaus and promote continued progress.

  • Fun workouts: J&T 2.0 workouts are fun, with tons of max rep challenges, exercise variations, progression formats that is very different than your typical gym routine

  • Customization: The J&T 2.0 is highly customizable, which allows lifters to tailor the program to their specific goals and needs.


HOW TO USE JACKED & TAN 2.0 APP? OFFICIAL GZCL APP

First, download Boostcamp on iOS or Android and search for "Jacked and Tan 2.0" program on Discover tab. Start onboarding by inputting your Training Max (TM) for the main compound exercises. Be conservative with the weights as you’ll be progressing very quickly. Your TM is typically ~90% of your 1RM.

Every session, you work up to a Rep Max (RM), which is a weight that you determine yourself after trial and error. Remember a RM in J&T is not a true rep max; you'll want to leave 1-2 reps in the tank (RPE 8-9) always. You can click an exercise name to see your training history to help you assess the weight to use.

After the T1 first RM set, you'll then reduce the weight for subsequent sets based on an automatically calculated % of TM directly in the Boostcamp App. For the last set of the T1, it is an optional AMRAP set, which means you do as many as you can (still stopping 1-2 reps shy of failure).

For T2 and T3 exercises, J&T 2.0 uses Max Rep Sets (MRS), which are a fun and auto-regulated way for you to accumulate volume. You'll do a first set where you pick a weight based on the target rep MRS, then for subsequent sets you do AMRAPs per set. As always, leave 1-2 reps in the tank.

If you want to switch exercises in J&T 2.0, you can click the ••• icon besides an exercise title to swap. It is generally advisable to keep the same exercises unless you have a very good reason to switch exercise (no equipment or injury). Don't switch things up for the sake of switching things up.

HOW TO EAT ON JACKED & TAN 2.0?

There is no one-size-fits-all meal plan that is specifically designed for J&T 2.0 workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the program. You should also ensure that your sleep is on point (7+ hours daily).

If you have additional questions on Jacked & Tan 2.0, read Cody's J&T guide on his website.