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Jacked Tak
by Marwan H.
Program Description
Getting Tak Jacked.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 19, 2024 07:28
Last Edited
May 15, 2024 02:06
down_app
Week 1
1 / 12 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10