Jacked and Tan 2.0
Jacked & Tan 2.0 is an intermediate powerbuilding program focused on hypertrophy and work capacity
Overview
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.
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 the Boostcamp App.
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.
Who it's for
Reviews
This program is brutal but it's really fun and also worth it. I can't really judge the strength gains I made because I never got to do a 1RM test on fresh leg, but I definitely turned some 1RMs into 3RMs etc., especially on bench and squat. Deadlift lowkey stalled, but it's my strongest lift so idk. I ran the hypertrophy block twice and strength block once (on a slight surplus) and was still making strength gains toward the very end. I would recommend really dialing in nutrition (i.e. eating in a surplus) and sticking to conservative weight selection since I did injure my shoulder the one time I let my ego put a bit more than prescribed on the bar for bench. Will run again.
I loved this program, it gave me a sample of what this app is about. I definitely will be repeating this workout program when I get the chance.
Awesome program. The mix of high volume and heavy low volume, and the way it changes as the program goes on for the full 12 weeks, is just awesome. Plus, it’s FUN. The variety and programming make this a great resource. I achieved new PRs on all major lifts and bulked up in size at the same time. Will be repeating.
160kgs squad with Gzclp 150kg squad with J&T
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps | @8–9 |
| 2 | 6 reps | 70% | ||
| 1 | 6+ reps | 70% | ||
| 2 | Deficit Deadlift (Barbell) | 4 | 10 reps | 50%* |
| 3 | Single Leg Press | 1 | 15 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 4 | Chest Supported Row | 1 | 15 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 5 | Seated Row (Cable) | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 6 | Leg Curl | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 7 | Leg Extension | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 8 | Hammer Curl | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @8–9 |
| 2 | 6 reps | 65% | ||
| 1 | 6+ reps | 65% | ||
| 2 | Bench Press (Close Grip) | 4 | 10 reps | 50%* |
| 3 | Incline Bench Press (Barbell) | 1 | 15 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 5 | Lateral Raise (Machine) | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 6 | Rear Delt Fly | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 7 | Pec Fly | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 8 | Tricep Pushdown (Cable) | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | @8–9 |
| 2 | 6 reps | 70% | ||
| 1 | 6+ reps | 70% | ||
| 2 | Squat (Barbell) | 4 | 10 reps | 50% |
| 3 | Reverse Lunge | 1 | 15 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 4 | Lat Pulldown | 1 | 15 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 5 | Leg Extension | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 6 | Leg Curl | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 7 | Wide Grip Lat Pulldown | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 8 | Bicep Curl (EZ Bar) | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Strict Overhead Press | 1 | 10 reps | @8–9 |
| 2 | 6 reps | 60% | ||
| 1 | 6+ reps | 60% | ||
| 2 | Close Grip Spoto Bench Press | 1 | 10 reps | @8–9 |
| 4 | 1+ reps | @8–9 | ||
| 3 | Legs Up Bench Press (Barbell) | 4 | 10 reps | 45%* |
| 4 | Push Press (Barbell) | 1 | 15 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 5 | Overhead Tricep Extension (Cable) | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 6 | Lateral Raise (Machine) | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 7 | Rear Delt Fly (Machine) | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 | ||
| 8 | Pec Fly | 1 | 20 reps | @8–9 |
| 3 | 1+ reps | @8–9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
About Cody
Physical fitness has been a lifelong passion of mine. While serving with the U.S. Marines I began training myself and others to achieve a higher level of physical preparedness. This developed into a passion for lifting weights that took me to the powerlifting platform where I competed in multiple state, national, and world level championships. My clients range from military servicemembers to athletes to the average person desiring improved physical fitness, whether that be in sports or in daily life.
In 2022, I opened up North America’s Highest Gym in Almba, Colorado. Located at 10,361 feet elevation, Alma’s Gym is high up in the Rocky Mountains approximately 2 hours outside of Denver. It is a place for locals and tourists alike to get stronger and develop their bodies.
I officially partnered with Boostcamp App to launch GZCL Program (GZCLP) into an app format for free.
Common questions
Yes, Jacked and Tan 2.0 is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 75 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Jacked and Tan 2.0 is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Jacked and Tan 2.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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