Jacked and Tan 2.0

(150 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.

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

Program Overview
CoachCody Lefeververified coach
LevelIntermediate
GoalPowerbuilding, Powerlifting
EquipmentFull Gym
Time Per Workout75 minutes
Days Per Week4 days
Program Length12 weeks
Start the program
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Week 1 · Block 1
Day 1
ExerciseSetsReps
Squat (Barbell)1
10
2
6
1
6+
Deficit Deadlift (Barbell)4
10
Single Leg Press1
15
3
1+
Chest Supported Row1
15
3
1+
Seated Row (Cable)1
20
3
1+
Leg Curl1
20
3
1+
Leg Extension1
20
3
1+
Hammer Curl1
20
3
1+
* 1RM of Deadlift (Barbell)
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
10
2
6
1
6+
Bench Press (Close Grip)4
10
Incline Bench Press (Barbell)1
15
3
1+
Seated Shoulder Press (Dumbbell)1
15
3
1+
Lateral Raise (Machine)1
20
3
1+
Rear Delt Fly1
20
3
1+
Pec Fly1
20
3
1+
Tricep Pushdown (Cable)1
20
3
1+
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
10
2
6
1
6+
Squat (Barbell)4
10
Reverse Lunge1
15
3
1+
Lat Pulldown1
15
3
1+
Leg Extension1
20
3
1+
Leg Curl1
20
3
1+
Wide Grip Lat Pulldown1
20
3
1+
Bicep Curl (EZ Bar)1
20
3
1+
Day 4
ExerciseSetsReps
Strict Overhead Press1
10
2
6
1
6+
Close Grip Spoto Bench Press1
10
4
1+
Legs Up Bench Press (Barbell)4
10
Push Press (Barbell)1
15
3
1+
Overhead Tricep Extension (Cable)1
20
3
1+
Lateral Raise (Machine)1
20
3
1+
Rear Delt Fly (Machine)1
20
3
1+
Pec Fly1
20
3
1+
* 1RM of Bench Press (Barbell)
Week 2 · Block 1
Day 1
ExerciseSetsReps
Squat (Barbell)1
8
2
5
1
5+
Deficit Deadlift (Barbell)4
8
Single Leg Press1
12
3
1+
Chest Supported Row1
12
3
1+
Seated Row (Cable)1
18
3
1+
Leg Curl1
18
3
1+
Leg Extension1
18
3
1+
Hammer Curl1
18
3
1+
* 1RM of Deadlift (Barbell)
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
8
2
5
1
5+
Bench Press (Close Grip)4
8
Incline Bench Press (Barbell)1
12
3
1+
Seated Shoulder Press (Dumbbell)1
12
3
1+
Lateral Raise (Machine)1
18
3
1+
Rear Delt Fly1
18
3
1+
Pec Fly1
18
3
1+
Tricep Pushdown (Cable)1
18
3
1+
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
8
2
5
1
5+
Squat (Barbell)4
8
Reverse Lunge1
12
3
1+
Lat Pulldown1
12
3
1+
Leg Extension1
18
3
1+
Leg Curl1
18
3
1+
Wide Grip Lat Pulldown1
18
3
1+
Bicep Curl (EZ Bar)1
18
3
1+
Day 4
ExerciseSetsReps
Strict Overhead Press1
8
2
5
1
5+
Close Grip Spoto Bench Press1
8
4
1+
Legs Up Bench Press (Barbell)4
8
Push Press (Barbell)1
12
3
1+
Overhead Tricep Extension (Cable)1
18
3
1+
Lateral Raise (Machine)1
18
3
1+
Rear Delt Fly (Machine)1
18
3
1+
Pec Fly1
20
3
1+
* 1RM of Bench Press (Barbell)
Week 3 · Block 1
Day 1
ExerciseSetsReps
Squat (Barbell)1
6
2
4
1
4+
Deficit Deadlift (Barbell)4
6
Single Leg Press1
10
3
1+
Chest Supported Row1
10
3
1+
Seated Row (Cable)1
16
3
1+
Leg Curl1
16
3
1+
Leg Extension1
16
3
1+
Hammer Curl1
16
3
1+
* 1RM of Deadlift (Barbell)
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
6
2
4
1
4+
Bench Press (Close Grip)4
6
Incline Bench Press (Barbell)1
10
3
1+
Seated Shoulder Press (Dumbbell)1
10
3
1+
Lateral Raise (Machine)1
16
3
1+
Rear Delt Fly1
16
3
1+
Pec Fly1
16
3
1+
Tricep Pushdown (Cable)1
16
3
1+
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
6
2
4
1
4+
Squat (Barbell)4
6
Reverse Lunge1
10
3
1+
Lat Pulldown1
10
3
1+
Leg Extension1
16
3
1+
Leg Curl1
16
3
1+
Wide Grip Lat Pulldown1
16
3
1+
Bicep Curl (EZ Bar)1
16
3
1+
Day 4
ExerciseSetsReps
Strict Overhead Press1
6
2
4
1
4+
Close Grip Spoto Bench Press1
6
4
1+
Legs Up Bench Press (Barbell)4
6
Push Press (Barbell)1
10
3
1+
Overhead Tricep Extension (Cable)1
16
3
1+
Lateral Raise (Machine)1
16
3
1+
Rear Delt Fly (Machine)1
16
3
1+
Pec Fly1
16
3
1+
* 1RM of Bench Press (Barbell)
Week 4 · Block 1
Day 1
ExerciseSetsReps
Squat (Barbell)1
4
2
3
1
3+
Deficit Deadlift (Barbell)5
4
Single Leg Press1
8
3
1+
Chest Supported Row1
8
3
1+
Seated Row (Cable)1
14
3
1+
Leg Curl1
14
3
1+
Leg Extension1
14
3
1+
Hammer Curl1
14
3
1+
* 1RM of Deadlift (Barbell)
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
4
2
3
1
3+
Bench Press (Close Grip)5
4
Incline Bench Press (Barbell)1
8
3
1+
Seated Shoulder Press (Dumbbell)1
8
3
1+
Lateral Raise (Machine)1
14
3
1+
Rear Delt Fly1
14
3
1+
Pec Fly1
14
3
1+
Tricep Pushdown (Cable)1
14
3
1+
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
4
2
3
1
3+
Squat (Barbell)5
4
Reverse Lunge1
8
3
1+
Lat Pulldown1
8
3
1+
Leg Extension1
14
3
1+
Leg Curl1
14
3
1+
Wide Grip Lat Pulldown1
14
3
1+
Bicep Curl (EZ Bar)1
14
3
1+
Day 4
ExerciseSetsReps
Strict Overhead Press1
4
2
3
1
3+
Close Grip Spoto Bench Press1
4
4
1+
Legs Up Bench Press (Barbell)5
4
Push Press (Barbell)1
8
3
1+
Overhead Tricep Extension (Cable)1
14
3
1+
Lateral Raise (Machine)1
14
3
1+
Rear Delt Fly (Machine)1
14
3
1+
Pec Fly1
14
3
1+
* 1RM of Bench Press (Barbell)
Week 5 · Block 1
Day 1
ExerciseSetsReps
Squat (Barbell)1
2
3
2
1
2+
Deficit Deadlift (Barbell)7
2
Single Leg Press1
6
3
1+
Chest Supported Row1
6
3
1+
Seated Row (Cable)1
12
3
1+
Leg Curl1
12
3
1+
Leg Extension1
12
3
1+
Hammer Curl1
12
3
1+
* 1RM of Deadlift (Barbell)
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
2
3
2
1
2+
Bench Press (Close Grip)7
2
Incline Bench Press (Barbell)1
6
3
1+
Seated Shoulder Press (Dumbbell)1
6
3
1+
Lateral Raise (Machine)1
12
3
1+
Rear Delt Fly1
12
3
1+
Pec Fly1
12
3
1+
Tricep Pushdown (Cable)1
12
3
1+
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
2
3
2
1
2+
Squat (Barbell)7
2
Reverse Lunge1
6
3
1+
Lat Pulldown1
6
3
1+
Leg Extension1
12
3
1+
Leg Curl1
12
3
1+
Wide Grip Lat Pulldown1
12
3
1+
Bicep Curl (EZ Bar)1
12
3
1+
Day 4
ExerciseSetsReps
Strict Overhead Press1
2
3
2
1
2+
Close Grip Spoto Bench Press1
2
4
1+
Legs Up Bench Press (Barbell)7
2
Push Press (Barbell)1
6
3
1+
Overhead Tricep Extension (Cable)1
12
3
1+
Lateral Raise (Machine)1
12
3
1+
Rear Delt Fly (Machine)1
12
3
1+
Pec Fly1
12
3
1+
* 1RM of Bench Press (Barbell)
Week 6 · Block 1 -Deload Week
Day 1
ExerciseSetsReps
Squat (Barbell)1
1
Seated Row (Cable)1
10
3
1+
Leg Curl1
10
3
1+
Leg Extension1
10
3
1+
Hammer Curl1
10
3
1+
--
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
1
Lateral Raise (Machine)1
10
3
1+
Rear Delt Fly1
10
3
1+
Pec Fly1
10
3
1+
Tricep Pushdown (Cable)1
10
3
1+
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
1
Leg Extension1
10
3
1+
Leg Curl1
10
3
1+
Wide Grip Lat Pulldown1
10
3
1+
Bicep Curl (EZ Bar)1
10
3
1+
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Strict Overhead Press1
1
Close Grip Spoto Bench Press1
1
Overhead Tricep Extension (Cable)1
10
3
1+
Lateral Raise (Machine)1
10
3
1+
Rear Delt Fly (Machine)1
10
3
1+
Pec Fly1
10
3
1+
--
--
--
--
--
--
Week 7 · Block 2
Day 1
ExerciseSetsReps
Squat (Barbell)1
6
4
3
1
3+
Deficit Deadlift (Barbell)5
6
Single Leg Press1
12
3
1+
Chest Supported Row1
12
3
1+
--
--
--
--
--
--
--
--
* 1RM of Deadlift (Barbell)
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
6
4
3
1
3+
Bench Press (Close Grip)5
6
Incline Bench Press (Barbell)1
12
3
1+
Seated Shoulder Press (Dumbbell)1
12
3
1+
--
--
--
--
--
--
--
--
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
6
4
3
1
3+
Front Squat (Barbell)5
6
Stiff Leg Deadlift1
12
3
1+
Lat Pulldown1
12
3
1+
--
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Strict Overhead Press1
6
4
3
1
3+
Close Grip Spoto Bench Press1
7
4
1+
Legs Up Bench Press (Barbell)5
6
--
--
--
--
--
--
--
--
--
--
* 1RM of Bench Press (Barbell)
Week 8 · Block 2
Day 1
ExerciseSetsReps
Squat (Barbell)1
4
4
2
1
2+
Deficit Deadlift (Barbell)5
5
Single Leg Press1
10
3
1+
Chest Supported Row1
10
3
1+
Seated Row (Cable)1
18
3
1+
Leg Curl1
18
3
1+
Leg Extension1
18
3
1+
--
--
* 1RM of Deadlift (Barbell)
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
4
4
2
1
2+
Bench Press (Close Grip)5
5
Incline Bench Press (Barbell)1
10
3
1+
Seated Shoulder Press (Dumbbell)1
10
3
1+
Lateral Raise (Machine)1
18
3
1+
Pec Fly1
18
3
1+
Rear Delt Fly1
18
3
1+
--
--
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
4
4
2
1
2+
Front Squat (Barbell)5
5
Stiff Leg Deadlift1
10
3
1+
Lat Pulldown1
10
3
1+
Seated Wide-Grip Row (Cable)1
18
3
1+
Hammer Curl1
18
3
1+
Bicep Curl (EZ Bar)1
18
3
1+
--
--
Day 4
ExerciseSetsReps
Strict Overhead Press1
4
4
2
1
2+
Close Grip Spoto Bench Press1
4
4
1+
Legs Up Bench Press (Barbell)5
5
Bench Press (Dumbbell)1
18
3
1+
Overhead Tricep Extension (Cable)1
18
3
1+
Rear Delt Fly (Machine)1
18
3
1+
Pec Fly1
18
3
1+
--
--
* 1RM of Bench Press (Barbell)
Week 9 · Block 2
Day 1
ExerciseSetsReps
Squat (Barbell)1
2
4
1
1
1+
Deficit Deadlift (Barbell)5
4
Single Leg Press1
8
3
1+
Chest Supported Row1
8
3
1+
Seated Row (Cable)1
16
3
1+
Leg Curl1
16
3
1+
Leg Extension1
16
3
1+
--
--
* 1RM of Deadlift (Barbell)
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
2
4
1
1
1+
Bench Press (Close Grip)5
4
Incline Bench Press (Barbell)1
8
3
1+
Seated Shoulder Press (Dumbbell)1
8
3
1+
Lateral Raise (Machine)1
16
3
1+
Pec Fly1
16
3
1+
Rear Delt Fly1
16
3
1+
--
--
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
2
4
1
1
1+
Front Squat (Barbell)5
4
Stiff Leg Deadlift1
8
3
1+
Lat Pulldown1
8
3
1+
Seated Wide-Grip Row (Cable)1
16
3
1+
Hammer Curl1
16
3
1+
Bicep Curl (EZ Bar)1
16
3
1+
--
--
Day 4
ExerciseSetsReps
Strict Overhead Press1
2
4
1
1
1+
Close Grip Spoto Bench Press1
2
1
1+
Legs Up Bench Press (Barbell)5
4
Bench Press (Dumbbell)1
16
3
1+
Overhead Tricep Extension (Cable)1
16
3
1+
Rear Delt Fly (Machine)1
16
3
1+
Pec Fly1
16
3
1+
--
--
* 1RM of Bench Press (Barbell)
Week 10 · Block 2
Day 1
ExerciseSetsReps
Squat (Barbell)1
5
2
2
1
2+
Deadlift (Barbell)6
3
Single Leg Press1
6
3
1+
Chest Supported Row1
6
3
1+
Seated Row (Cable)1
14
3
1+
Leg Curl1
14
3
1+
Leg Extension1
14
3
1+
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
5
2
2
1
2+
Bench Press (Close Grip)6
3
Incline Bench Press (Barbell)1
6
3
1+
Seated Shoulder Press (Dumbbell)1
6
3
1+
Lateral Raise (Machine)1
14
3
1+
Pec Fly1
14
3
1+
Rear Delt Fly1
14
3
1+
--
--
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
5
2
2
1
2+
Front Squat (Barbell)6
3
Stiff Leg Deadlift1
6
3
1+
Lat Pulldown1
6
3
1+
Seated Wide-Grip Row (Cable)1
14
3
1+
Hammer Curl1
14
3
1+
Bicep Curl (EZ Bar)1
14
3
1+
--
--
Day 4
ExerciseSetsReps
Strict Overhead Press1
5
2
2
1
2+
Close Grip Spoto Bench Press1
5
3
1+
Legs Up Bench Press (Barbell)6
3
Bench Press (Dumbbell)1
14
3
1+
Overhead Tricep Extension (Cable)1
14
3
1+
Rear Delt Fly (Machine)1
14
3
1+
Pec Fly1
14
3
1+
--
--
* 1RM of Bench Press (Barbell)
Week 11 · Block 2
Day 1
ExerciseSetsReps
Squat (Barbell)1
3
2
1
1
1+
Deadlift (Barbell)7
2
Seated Row (Machine)1
12
3
1
Leg Curl1
12
3
1+
Leg Extension1
12
3
1+
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
3
2
1
1
1+
Bench Press (Close Grip)7
2
Lateral Raise (Machine)1
12
3
1+
Pec Fly1
12
3
1+
Rear Delt Fly1
12
3
1+
--
--
--
--
--
--
* 1RM of Bench Press (Barbell)
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
3
2
1
1
1+
Front Squat (Barbell)7
2
Seated Wide-Grip Row (Cable)1
12
3
1+
Hammer Curl1
12
3
1+
Bicep Curl (EZ Bar)1
12
3
1+
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Strict Overhead Press1
3
2
1
1
1+
Close Grip Spoto Bench Press1
3
1
1+
Legs Up Bench Press (Barbell)7
2
Rear Delt Fly (Machine)1
12
3
1+
Pec Fly1
12
3
1+
--
--
--
--
--
--
* 1RM of Bench Press (Barbell)
Week 12 · Block 2 - 1RM Week
Day 1
ExerciseSetsReps
Squat (Barbell)1
1
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
1
Bench Press (Close Grip)1
1
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Deadlift (Barbell)1
1
Front Squat (Barbell)1
1
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Strict Overhead Press1
1
Close Grip Spoto Bench Press1
1
--
--
--
--
--
--
--
--
--
--
--
--
--
--
What People Are Saying
4.3/ 5
Brett B.Man, 42
5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
I love a 4 day Squat, Bench, Dealift, and OHP based program. Some of the programming was a bit odd, and I have sworn off flat bench; so, I replaced as many flat exercises with incline. Also, I added more back/pulling work as upper days with supersets.
2 days ago

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.