Jacked & Tan 6 Day Variation

A variation on Jacked & Tan 2.0 with a separate Back & Bicep Day

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Behind The Back Cuffed Lateral Raise

Chest Fly (Cable)

Tricep Pushdown (Cable)

Bench Focus

Pull-Up (Bodyweight)

T-Bar Row

Seated Row (Cable)

Hammer Curl (Dumbbell)

Rear Delt Fly (Cable)

Lying Facepulls

Back & Biceps Focus

Squat (Barbell)

Deficit Deadlift (Barbell)

Single Leg Press

Lying Leg Curl

Leg Extension

Seated Calf Raise

Squat Focus

Overhead Press (Barbell)

Close Grip Spoto Bench Press

Legs Up Bench Press (Barbell)

AD Press (Dumbbell)

Overhead Tricep Extension (Cable)

OHP Focus

Pull-Up (Band)

Lat Prayer

Preacher Hammer Curl

Bicep Curl (Machine)

Deadlift (Barbell)

Front Squat (Barbell)

Reverse Lunge (Barbell)

Standing Calf Raise

Deadlift Focus

Romanian Deadlift (Barbell)

Bench Press (Dumbbell)

Single Leg Extension

Single-Leg Leg Curl

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