Jacked and Tan 2.0

(191 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

Coach	Cody Lefever
Level	Intermediate
Goal	Powerbuilding, Powerlifting
Equipment	Full Gym
Time Per Workout	75 minutes
Days Per Week	4 days
Program Length	12 weeks

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Week 1 · Block 1

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	10
	2	6
	1	6+
Deficit Deadlift (Barbell)	4	10
Single Leg Press	1	15
	3	1+
Chest Supported Row	1	15
	3	1+
Seated Row (Cable)	1	20
	3	1+
Leg Curl	1	20
	3	1+
Leg Extension	1	20
	3	1+
Hammer Curl	1	20
	3	1+

* 1RM of Deadlift (Barbell)

Day 2

Exercise	Sets	Reps
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 Fly	1	20
	3	1+
Pec Fly	1	20
	3	1+
Tricep Pushdown (Cable)	1	20
	3	1+

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	10
	2	6
	1	6+
Squat (Barbell)	4	10
Reverse Lunge	1	15
	3	1+
Lat Pulldown	1	15
	3	1+
Leg Extension	1	20
	3	1+
Leg Curl	1	20
	3	1+
Wide Grip Lat Pulldown	1	20
	3	1+
Bicep Curl (EZ Bar)	1	20
	3	1+

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	10
	2	6
	1	6+
Close Grip Spoto Bench Press	1	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 Fly	1	20
	3	1+

* 1RM of Bench Press (Barbell)

Week 2 · Block 1

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	8
	2	5
	1	5+
Deficit Deadlift (Barbell)	4	8
Single Leg Press	1	12
	3	1+
Chest Supported Row	1	12
	3	1+
Seated Row (Cable)	1	18
	3	1+
Leg Curl	1	18
	3	1+
Leg Extension	1	18
	3	1+
Hammer Curl	1	18
	3	1+

* 1RM of Deadlift (Barbell)

Day 2

Exercise	Sets	Reps
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 Fly	1	18
	3	1+
Pec Fly	1	18
	3	1+
Tricep Pushdown (Cable)	1	18
	3	1+

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	8
	2	5
	1	5+
Squat (Barbell)	4	8
Reverse Lunge	1	12
	3	1+
Lat Pulldown	1	12
	3	1+
Leg Extension	1	18
	3	1+
Leg Curl	1	18
	3	1+
Wide Grip Lat Pulldown	1	18
	3	1+
Bicep Curl (EZ Bar)	1	18
	3	1+

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	8
	2	5
	1	5+
Close Grip Spoto Bench Press	1	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 Fly	1	20
	3	1+

* 1RM of Bench Press (Barbell)

Week 3 · Block 1

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	6
	2	4
	1	4+
Deficit Deadlift (Barbell)	4	6
Single Leg Press	1	10
	3	1+
Chest Supported Row	1	10
	3	1+
Seated Row (Cable)	1	16
	3	1+
Leg Curl	1	16
	3	1+
Leg Extension	1	16
	3	1+
Hammer Curl	1	16
	3	1+

* 1RM of Deadlift (Barbell)

Day 2

Exercise	Sets	Reps
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 Fly	1	16
	3	1+
Pec Fly	1	16
	3	1+
Tricep Pushdown (Cable)	1	16
	3	1+

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	6
	2	4
	1	4+
Squat (Barbell)	4	6
Reverse Lunge	1	10
	3	1+
Lat Pulldown	1	10
	3	1+
Leg Extension	1	16
	3	1+
Leg Curl	1	16
	3	1+
Wide Grip Lat Pulldown	1	16
	3	1+
Bicep Curl (EZ Bar)	1	16
	3	1+

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	6
	2	4
	1	4+
Close Grip Spoto Bench Press	1	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 Fly	1	16
	3	1+

* 1RM of Bench Press (Barbell)

Week 4 · Block 1

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	4
	2	3
	1	3+
Deficit Deadlift (Barbell)	5	4
Single Leg Press	1	8
	3	1+
Chest Supported Row	1	8
	3	1+
Seated Row (Cable)	1	14
	3	1+
Leg Curl	1	14
	3	1+
Leg Extension	1	14
	3	1+
Hammer Curl	1	14
	3	1+

* 1RM of Deadlift (Barbell)

Day 2

Exercise	Sets	Reps
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 Fly	1	14
	3	1+
Pec Fly	1	14
	3	1+
Tricep Pushdown (Cable)	1	14
	3	1+

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	4
	2	3
	1	3+
Squat (Barbell)	5	4
Reverse Lunge	1	8
	3	1+
Lat Pulldown	1	8
	3	1+
Leg Extension	1	14
	3	1+
Leg Curl	1	14
	3	1+
Wide Grip Lat Pulldown	1	14
	3	1+
Bicep Curl (EZ Bar)	1	14
	3	1+

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	4
	2	3
	1	3+
Close Grip Spoto Bench Press	1	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 Fly	1	14
	3	1+

* 1RM of Bench Press (Barbell)

Week 5 · Block 1

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	2
	3	2
	1	2+
Deficit Deadlift (Barbell)	7	2
Single Leg Press	1	6
	3	1+
Chest Supported Row	1	6
	3	1+
Seated Row (Cable)	1	12
	3	1+
Leg Curl	1	12
	3	1+
Leg Extension	1	12
	3	1+
Hammer Curl	1	12
	3	1+

* 1RM of Deadlift (Barbell)

Day 2

Exercise	Sets	Reps
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 Fly	1	12
	3	1+
Pec Fly	1	12
	3	1+
Tricep Pushdown (Cable)	1	12
	3	1+

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	2
	3	2
	1	2+
Squat (Barbell)	7	2
Reverse Lunge	1	6
	3	1+
Lat Pulldown	1	6
	3	1+
Leg Extension	1	12
	3	1+
Leg Curl	1	12
	3	1+
Wide Grip Lat Pulldown	1	12
	3	1+
Bicep Curl (EZ Bar)	1	12
	3	1+

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	2
	3	2
	1	2+
Close Grip Spoto Bench Press	1	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 Fly	1	12
	3	1+

* 1RM of Bench Press (Barbell)

Week 6 · Block 1 -Deload Week

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	1
Seated Row (Cable)	1	10
	3	1+
Leg Curl	1	10
	3	1+
Leg Extension	1	10
	3	1+
Hammer Curl	1	10
	3	1+
--
--
--
--
--
--
--

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	1	1
Lateral Raise (Machine)	1	10
	3	1+
Rear Delt Fly	1	10
	3	1+
Pec Fly	1	10
	3	1+
Tricep Pushdown (Cable)	1	10
	3	1+
--
--
--
--
--
--
--

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	1
Leg Extension	1	10
	3	1+
Leg Curl	1	10
	3	1+
Wide Grip Lat Pulldown	1	10
	3	1+
Bicep Curl (EZ Bar)	1	10
	3	1+
--
--
--
--
--
--
--

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	1
Close Grip Spoto Bench Press	1	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 Fly	1	10
	3	1+
--
--
--
--
--
--

Week 7 · Block 2

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	6
	4	3
	1	3+
Deficit Deadlift (Barbell)	5	6
Single Leg Press	1	12
	3	1+
Chest Supported Row	1	12
	3	1+
--
--
--
--
--
--
--
--

* 1RM of Deadlift (Barbell)

Day 2

Exercise	Sets	Reps
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

Exercise	Sets	Reps
Deadlift (Barbell)	1	6
	4	3
	1	3+
Front Squat (Barbell)	5	6
Stiff Leg Deadlift	1	12
	3	1+
Lat Pulldown	1	12
	3	1+
--
--
--
--
--
--
--
--

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	6
	4	3
	1	3+
Close Grip Spoto Bench Press	1	7
	4	1+
Legs Up Bench Press (Barbell)	5	6
--
--
--
--
--
--
--
--
--
--

* 1RM of Bench Press (Barbell)

Week 8 · Block 2

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	4
	4	2
	1	2+
Deficit Deadlift (Barbell)	5	5
Single Leg Press	1	10
	3	1+
Chest Supported Row	1	10
	3	1+
Seated Row (Cable)	1	18
	3	1+
Leg Curl	1	18
	3	1+
Leg Extension	1	18
	3	1+
--
--

* 1RM of Deadlift (Barbell)

Day 2

Exercise	Sets	Reps
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 Fly	1	18
	3	1+
Rear Delt Fly	1	18
	3	1+
--
--

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	4
	4	2
	1	2+
Front Squat (Barbell)	5	5
Stiff Leg Deadlift	1	10
	3	1+
Lat Pulldown	1	10
	3	1+
Seated Wide-Grip Row (Cable)	1	18
	3	1+
Hammer Curl	1	18
	3	1+
Bicep Curl (EZ Bar)	1	18
	3	1+
--
--

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	4
	4	2
	1	2+
Close Grip Spoto Bench Press	1	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 Fly	1	18
	3	1+
--
--

* 1RM of Bench Press (Barbell)

Week 9 · Block 2

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	2
	4	1
	1	1+
Deficit Deadlift (Barbell)	5	4
Single Leg Press	1	8
	3	1+
Chest Supported Row	1	8
	3	1+
Seated Row (Cable)	1	16
	3	1+
Leg Curl	1	16
	3	1+
Leg Extension	1	16
	3	1+
--
--

* 1RM of Deadlift (Barbell)

Day 2

Exercise	Sets	Reps
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 Fly	1	16
	3	1+
Rear Delt Fly	1	16
	3	1+
--
--

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	2
	4	1
	1	1+
Front Squat (Barbell)	5	4
Stiff Leg Deadlift	1	8
	3	1+
Lat Pulldown	1	8
	3	1+
Seated Wide-Grip Row (Cable)	1	16
	3	1+
Hammer Curl	1	16
	3	1+
Bicep Curl (EZ Bar)	1	16
	3	1+
--
--

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	2
	4	1
	1	1+
Close Grip Spoto Bench Press	1	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 Fly	1	16
	3	1+
--
--

* 1RM of Bench Press (Barbell)

Week 10 · Block 2

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	5
	2	2
	1	2+
Deadlift (Barbell)	6	3
Single Leg Press	1	6
	3	1+
Chest Supported Row	1	6
	3	1+
Seated Row (Cable)	1	14
	3	1+
Leg Curl	1	14
	3	1+
Leg Extension	1	14
	3	1+
--
--

Day 2

Exercise	Sets	Reps
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 Fly	1	14
	3	1+
Rear Delt Fly	1	14
	3	1+
--
--

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	5
	2	2
	1	2+
Front Squat (Barbell)	6	3
Stiff Leg Deadlift	1	6
	3	1+
Lat Pulldown	1	6
	3	1+
Seated Wide-Grip Row (Cable)	1	14
	3	1+
Hammer Curl	1	14
	3	1+
Bicep Curl (EZ Bar)	1	14
	3	1+
--
--

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	5
	2	2
	1	2+
Close Grip Spoto Bench Press	1	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 Fly	1	14
	3	1+
--
--

* 1RM of Bench Press (Barbell)

Week 11 · Block 2

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	3
	2	1
	1	1+
Deadlift (Barbell)	7	2
Seated Row (Machine)	1	12
	3	1
Leg Curl	1	12
	3	1+
Leg Extension	1	12
	3	1+
--
--
--
--
--
--

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	1	3
	2	1
	1	1+
Bench Press (Close Grip)	7	2
Lateral Raise (Machine)	1	12
	3	1+
Pec Fly	1	12
	3	1+
Rear Delt Fly	1	12
	3	1+
--
--
--
--
--
--

* 1RM of Bench Press (Barbell)

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	3
	2	1
	1	1+
Front Squat (Barbell)	7	2
Seated Wide-Grip Row (Cable)	1	12
	3	1+
Hammer Curl	1	12
	3	1+
Bicep Curl (EZ Bar)	1	12
	3	1+
--
--
--
--
--
--

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	3
	2	1
	1	1+
Close Grip Spoto Bench Press	1	3
	1	1+
Legs Up Bench Press (Barbell)	7	2
Rear Delt Fly (Machine)	1	12
	3	1+
Pec Fly	1	12
	3	1+
--
--
--
--
--
--

* 1RM of Bench Press (Barbell)

Week 12 · Block 2 - 1RM Week

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	1
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	1	1
Bench Press (Close Grip)	1	1
--
--
--
--
--
--
--
--
--
--
--
--
--
--

Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	1
Front Squat (Barbell)	1	1
--
--
--
--
--
--
--
--
--
--
--
--
--
--

Day 4

Exercise	Sets	Reps
Strict Overhead Press	1	1
Close Grip Spoto Bench Press	1	1
--
--
--
--
--
--
--
--
--
--
--
--
--
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What People Are Saying

4.7/ 5

See all

Patryk G.Man, 28

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great!

7 hours ago

EnriqueMan, 26

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Had a minor back injury where I strained a muscle after a strength block. Decided to run a hypertrophy program for a bit to recover and round out any imbalances. Program has been pretty good so far. Volume on some of the accessories can be high when your big 3 are higher proportional to your bodyweight. You can always reduce as needed.

20 hours ago

Alexander David Man

6 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

No alternatives for front squat or stiff leg made me skip those days in the program and freestyle

6 days ago

viethaMan, 51

6 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

None modifications

Great program. Definitely 1 hour and half.

7 days ago

Patrick M.Man, 35

12 weeks complete

8 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

J&T 2.0 has become my annual springtime program. I’ve run it through 4-5 times at this point and just started it up again. Cody and I served together for a brief time in the Marines about 12 years ago. This was back when the Marine Corps had just begun to change the way they thought about PT. For decades, PT was designed to break you off. Run and do burpees until you puke, that sort of thing. Then someone realized, “hey, why don’t we make this a bit more functional too!” Cody was the first and only guy I knew who designed PT in a way that made sense from a strength building standpoint. It still broke everyone off too. Win/win. On top of that, he was out winning powerlifting competitions. So, it’s safe to say I trusted his ability to coach and design programs. I mostly always follow a power building format. A lot of PHAT, PHUL, that type of thing. This is right up my alley. It’s become my springtime program because of the aesthetic impact. Im not enhanced and have been lifting for many years. New strength and size gains are harder to come by then they once were. That said, every single time I run this program I hit a few PR’s in both size and strength. J&T 2.0 usually gets me near peak size and strength while leaning me out for summer. My most significant change is I don’t do any deadlift variation on Day 1 with squats as the T1. I instead hit the reverse hyperextension machine. I’ve learned my deads progress better with no more than 1x a week, that and it feels criminal for me to ignore that beautiful reverse hyper machine my gym finally bought. Highly recommend ! This will be a staple for me for many years to come!

9 days ago

WHAT IS THE JACKED & TAN 2.0 PROGRAM?

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.