Jacked n Stacked Formula

This Upper/Lower & Arms program is good for anyone wanting to continue their hypertrophy training without having to sacrifice the big 3 movements. Although its not a strength program per say it will still help you get stronger in a general sense.

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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

Week 13

Week 14

Week 15

Bench Press (Barbell)

Rear Delt Fly (Dumbell)

Decline Sit Ups

Hammer Curls

Neck Curl

Upper 1

Deadlift (Barbell)

Standing Calves Raises

Pull-Up (Bodyweight)

Barbell Row

Leg Curls

Leg Extensions

Neck Extension

Lower 1

Incline Bench Press (Barbell)

Lateral Raise

Seated Shoulder Press (Dumbbell)

Upper 2

Squat (Barbell)

Seated Row (Cable)

Lower 2

Chest Fly (Dumbbell)

Bench Press (Dumbbell)

Bicep Curl (EZ Bar)

Tricep Extension (Cable)

Hammer Curl

Tricep Pushdown (Cable)

Decline Sit Up (Weighted)

Arms & Weak Points

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