Jacked and Tan 2.0

Free4.92 (13 reviews)
Jacked & Tan 2.0 is an intermediate powerbuilding program focused on hypertrophy and work capacity
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.

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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Intermediate
Full Gym
75 minutes
4 days
12 weeks
What People Are Saying
Michael Man, 25
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a day ago
Ebenezer Man, 21
3 weeks complete
No modifications
4 days ago
Aaran Man, 35
3 weeks complete
12 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Good program but it is a very long session each time.
6 days ago
Tara E. Woman, 42
3 weeks complete
1.5 years of prior experience
As expected strength gains
Marginal modifications
6 days ago
Jesse Man, 33
3 weeks complete
18 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
First program I've followed since starting lifting in my teens. This one feels like a good entry program to get into the groove of following a set regime. I like that there's a huge focus on squats, Deads, bench, and rows. You aren't totally destroying your body working for 1RPM every workout. Specifically says always keep 1-2 in the tank which is what I've done my entire life.
9 days ago
josh B. Man, 30
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
12 days ago
Kai M. Man, 27
3 weeks complete
2 years of prior experience
No modifications
12 days ago
Jayant Dua Man, 21
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great I gain strength in overhead press And learn legs up bench press
12 days ago
Anonymous Man
2 weeks complete
4 years of prior experience
Marginal modifications
14 days ago
Chance N.
2 weeks complete
No modifications
16 days ago
Block 1
Mon
Rest guide (between sets): T1: 3-5 Minutes, T2: 2-3 Minutes, T3: 60-90 Seconds
1. Squat (Barbell)
T1. For set 1, work up to a 10 Rep Max, with 1-2 reps left in the tank. Then do 3 following sets at the calculated weight, with the last set as an all out set. Rest 3-5 min between sets.
Alternative Exercise 1: Front Squat (Barbell)
Alternative Exercise 2: Safety Bar Squat
Alternative Exercise 3: Deadlift (Barbell)
SetsTargetIntensity
1
10 reps
RPE 8-9
2
6 reps
70% of 1RM
3
6 reps
70% of 1RM
4
6 or more reps
70% of 1RM
2. Deficit Deadlift (Barbell)
T2a. 2" Deficit Deadlift. Rest 2-3 min between sets.
Alternative Exercise 1: Stiff Leg Deadlift
Alternative Exercise 2: Romanian Deadlift (Barbell)
SetsTargetIntensity
1
10 reps
50% 1RM of Deadlift (Barbell)
2
10 reps
50% 1RM of Deadlift (Barbell)
3
10 reps
50% 1RM of Deadlift (Barbell)
4
10 reps
50% 1RM of Deadlift (Barbell)
3. Single Leg Press
T2b. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses.
Alternative Exercise 1: Leg Press
Alternative Exercise 2: Front Squat (Barbell)
SetsTargetIntensity
1
15 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
4. Chest Supported Row
T2c. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 2-3 min between sets.
Alternative Exercise 1: Underhand Lat Pulldown
Alternative Exercise 2: Wide Grip Lat Pulldown
SetsTargetIntensity
1
15 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
5. Seated Row (Cable)
T3a. Use V-Grip/Handle. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
6. Leg Curl
T3b. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
7. Leg Extension
T3c. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
8. Hammer Curl
T3d. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
Tue
Rest guide (between sets): T1: 3-5 Minutes, T2: 2-3 Minutes, T3: 60-90 Seconds
1. Bench Press (Barbell)
T1. For set 1, work up to a 10 Rep Max, with 1-2 reps left in the tank. Then do 3 following sets at the calculated weight, with the last set as an all out set. Rest 3-5mins for each set.
Alternative Exercise 1: Sling Shot Bench Press (Barbell)
Alternative Exercise 2: Bench Press (Close Grip)
Alternative Exercise 3: Incline Bench Press (Barbell)
SetsTargetIntensity
1
10 reps
RPE 8-9
2
6 reps
65% of 1RM
3
6 reps
65% of 1RM
4
6 or more reps
65% of 1RM
2. Bench Press (Close Grip)
T2a. Rest 2-3mins for each set.
Alternative Exercise 1: Bench Press (Wide Grip)
Alternative Exercise 2: Legs Up Bench Press (Barbell)
SetsTargetIntensity
1
10 reps
50% 1RM of Bench Press (Barbell)
2
10 reps
50% 1RM of Bench Press (Barbell)
3
10 reps
50% 1RM of Bench Press (Barbell)
4
10 reps
50% 1RM of Bench Press (Barbell)
3. Incline Bench Press (Barbell)
T2b. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 2-3mins for each set.
Alternative Exercise 1: Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
15 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
4. Seated Shoulder Press (Dumbbell)
T2c. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 2-3mins for each set.
Alternative Exercise 1: Seated Military Press (Barbell)
SetsTargetIntensity
1
15 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
5. Lateral Raise (Machine)
T3a. Click ••• for exercise alternates. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
Alternative Exercise 1: Lateral Raise (Cable)
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
6. Rear Delt Fly
T3b. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
7. Pec Fly
T3c. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
8. Tricep Pushdown (Cable)
T3d. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
Thu
Rest guide (between sets): T1: 3-5 Minutes, T2: 2-3 Minutes, T3: 60-90 Seconds
1. Deadlift (Barbell)
T1. For set 1, work up to a 10 Rep Max, with 1-2 reps left in the tank. Then do 3 following sets at the calculated weight, with the last set as an all out set. Rest 3-5mins for each set.
Alternative Exercise 1: Front Squat (Barbell)
Alternative Exercise 2: Safety Bar Squat
Alternative Exercise 3: Cambered Bar Squat
SetsTargetIntensity
1
10 reps
RPE 8-9
2
6 reps
70% of 1RM
3
6 reps
70% of 1RM
4
6 or more reps
70% of 1RM
2. Squat (Barbell)
T2a. Rest 2-3mins for each set.
Alternative Exercise 1: Front Squat (Barbell)
Alternative Exercise 2: Stiff Leg Deadlift
SetsTargetIntensity
1
10 reps
50% of 1RM
2
10 reps
50% of 1RM
3
10 reps
50% of 1RM
4
10 reps
50% of 1RM
3. Reverse Lunge
T2b. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 2-3mins for each set.
SetsTargetIntensity
1
15 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
4. Lat Pulldown
T2c. Use V-Grip/Handle. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 2-3mins for each set.
SetsTargetIntensity
1
15 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
5. Leg Extension
T3a. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
6. Leg Curl
T3b. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
7. Wide Grip Lat Pulldown
T3c. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
8. Bicep Curl (EZ Bar)
T3d. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest 60-90secs for each set.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
Fri
Rest guide (between sets): T1: 3-5 Minutes, T2: 2-3 Minutes, T3: 60-90 Seconds
1. Strict Overhead Press
T1. For set 1, work up to a 10 Rep Max, with 1-2 reps left in the tank. Then do 3 following sets at the calculated weight, with the last set as an all out set. Rest for 3-5mins between sets.
Alternative Exercise 1: Push Press (Barbell)
Alternative Exercise 2: Sling Shot Bench Press (Barbell)
Alternative Exercise 3: Incline Bench Press (Barbell)
SetsTargetIntensity
1
10 reps
RPE 8-9
2
6 reps
60% of 1RM
3
6 reps
60% of 1RM
4
6 or more reps
60% of 1RM
2. Close Grip Spoto Bench Press
T1. Click ••• for exercise alternates. For set 1, work up to a 10 Rep Max. Then do 4 following sets at the same weight. Expect rep counts to drop as each set progresses.
Alternative Exercise 1: Sling Shot Bench Press (Barbell)
Alternative Exercise 2: Bench Press (Wide Grip)
Alternative Exercise 3: Legs Up Bench Press (Barbell)
SetsTargetIntensity
1
10 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
5
1 or more reps
RPE 8-9
3. Legs Up Bench Press (Barbell)
T2a. Rest for 2-3mins between sets.
SetsTargetIntensity
1
10 reps
45% 1RM of Bench Press (Barbell)
2
10 reps
45% 1RM of Bench Press (Barbell)
3
10 reps
45% 1RM of Bench Press (Barbell)
4
10 reps
45% 1RM of Bench Press (Barbell)
4. Push Press (Barbell)
T2b. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest for 2-3mins between sets.
SetsTargetIntensity
1
15 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
5. Overhead Tricep Extension (Cable)
T3a. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest for 60-90secs between sets.
Alternative Exercise 1: Tricep Extension (Dumbbell)
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
6. Lateral Raise (Machine)
T3b. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest for 60-90secs between sets.
Alternative Exercise 1: Lateral Raise (Dumbbell)
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
7. Rear Delt Fly (Machine)
T3c. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest for 60-90secs between sets.
Alternative Exercise 1: Rear Delt Fly (Dumbbell)
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9
8. Pec Fly
T3d. Work up to the heaviest 1st set for target reps, then complete 3 additional Max Rep Sets (MRS) with the same weight. Do not push to failure. Always leave 1-2 reps in the tank. Expect rep counts to drop as each set progresses. Rest for 60-90secs between sets.
SetsTargetIntensity
1
20 reps
RPE 8-9
2
1 or more reps
RPE 8-9
3
1 or more reps
RPE 8-9
4
1 or more reps
RPE 8-9