ProgramsCody Lefever · GZCL

Jacked and Tan (Josip Version)

The predecessor of the library's J&T2.0: the original Jacked and Tan from the Reddit community (Josip's version), 15 weeks, 6 sessions a week, with a full mesocycle chain of 10-rep wave → top single → daily RM → heavy double.

Weeks: 15
Days / week: 6
Exercises / day: 2–4

Intermediate
Strength

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Week structure

Week 1

Day 1

Barbell Low Bar Squat1 × 10 · 40% e1RM1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM
Barbell Front Squat5 × 10 · 40% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 10 · 40% e1RM1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM
Barbell Bench Press5 × 10 · 40% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 10 · 40% e1RM1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM
Barbell Low Bar Squat5 × 10 · 40% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 10 · 40% e1RM1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM
Barbell Incline Bench Press5 × 10 · 40% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 10 · 40% e1RM1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM
Barbell Romanian Deadlift5 × 10 · 40% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 10 · 40% e1RM1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM
Barbell Overhead Press5 × 10 · 40% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 2

Day 1

Barbell Low Bar Squat1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM1 × 10+ · 60% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Front Squat5 × 10 · 45% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM1 × 10+ · 60% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Bench Press5 × 10 · 45% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM1 × 10+ · 60% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Low Bar Squat5 × 10 · 45% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM1 × 10+ · 60% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Incline Bench Press5 × 10 · 45% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM1 × 10+ · 60% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Romanian Deadlift5 × 10 · 45% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 10 · 45% e1RM1 × 10 · 50% e1RM1 × 10 · 55% e1RM1 × 10+ · 60% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Overhead Press5 × 10 · 45% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 3

Day 1

Barbell Low Bar Squat1 × 8 · 50% e1RM1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM
Barbell Front Squat4 × 8 · 50% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 8 · 50% e1RM1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM
Barbell Bench Press4 × 8 · 50% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 8 · 50% e1RM1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM
Barbell Low Bar Squat4 × 8 · 50% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 8 · 50% e1RM1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM
Barbell Incline Bench Press4 × 8 · 50% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 8 · 50% e1RM1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM
Barbell Romanian Deadlift4 × 8 · 50% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 8 · 50% e1RM1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM
Barbell Overhead Press4 × 8 · 50% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 4

Day 1

Barbell Low Bar Squat1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM1 × 8+ · 70% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Front Squat4 × 8 · 55% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM1 × 8+ · 70% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Bench Press4 × 8 · 55% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM1 × 8+ · 70% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Low Bar Squat4 × 8 · 55% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM1 × 8+ · 70% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Incline Bench Press4 × 8 · 55% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM1 × 8+ · 70% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Romanian Deadlift4 × 8 · 55% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 8 · 55% e1RM1 × 8 · 60% e1RM1 × 8 · 65% e1RM1 × 8+ · 70% e1RMAMRAP set: leave 1-2 reps in reserve.
Barbell Overhead Press4 × 8 · 55% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 5

Day 1

Barbell Low Bar Squat1 × 1+ · 92.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 52.5% e1RM1 × 10 · 60% e1RM1 × 10 · 67.5% e1RM
Barbell Front Squat5 × 10 · 50% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 1+ · 92.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 52.5% e1RM1 × 10 · 60% e1RM1 × 10 · 67.5% e1RM
Barbell Bench Press5 × 10 · 50% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 1+ · 92.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 52.5% e1RM1 × 10 · 60% e1RM1 × 10 · 67.5% e1RM
Barbell Low Bar Squat5 × 10 · 50% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 1+ · 92.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 52.5% e1RM1 × 10 · 60% e1RM1 × 10 · 67.5% e1RM
Barbell Incline Bench Press5 × 10 · 50% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 1+ · 92.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 52.5% e1RM1 × 10 · 60% e1RM1 × 10 · 67.5% e1RM
Barbell Romanian Deadlift5 × 10 · 50% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 1+ · 92.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 52.5% e1RM1 × 10 · 60% e1RM1 × 10 · 67.5% e1RM
Barbell Overhead Press5 × 10 · 50% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 6

Day 1

Barbell Low Bar Squat1 × 1+ · 95% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 57.5% e1RM1 × 10 · 65% e1RM1 × 10 · 72.5% e1RM
Barbell Front Squat5 × 10 · 55% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 1+ · 95% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 57.5% e1RM1 × 10 · 65% e1RM1 × 10 · 72.5% e1RM
Barbell Bench Press5 × 10 · 55% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 1+ · 95% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 57.5% e1RM1 × 10 · 65% e1RM1 × 10 · 72.5% e1RM
Barbell Low Bar Squat5 × 10 · 55% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 1+ · 95% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 57.5% e1RM1 × 10 · 65% e1RM1 × 10 · 72.5% e1RM
Barbell Incline Bench Press5 × 10 · 55% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 1+ · 95% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 57.5% e1RM1 × 10 · 65% e1RM1 × 10 · 72.5% e1RM
Barbell Romanian Deadlift5 × 10 · 55% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 1+ · 95% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 10 · 57.5% e1RM1 × 10 · 65% e1RM1 × 10 · 72.5% e1RM
Barbell Overhead Press5 × 10 · 55% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 7

Day 1

Barbell Low Bar Squat1 × 1+ · 97.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 62.5% e1RM1 × 8 · 70% e1RM1 × 8 · 77.5% e1RM
Barbell Front Squat4 × 8 · 60% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 1+ · 97.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 62.5% e1RM1 × 8 · 70% e1RM1 × 8 · 77.5% e1RM
Barbell Bench Press4 × 8 · 60% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 1+ · 97.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 62.5% e1RM1 × 8 · 70% e1RM1 × 8 · 77.5% e1RM
Barbell Low Bar Squat4 × 8 · 60% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 1+ · 97.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 62.5% e1RM1 × 8 · 70% e1RM1 × 8 · 77.5% e1RM
Barbell Incline Bench Press4 × 8 · 60% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 1+ · 97.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 62.5% e1RM1 × 8 · 70% e1RM1 × 8 · 77.5% e1RM
Barbell Romanian Deadlift4 × 8 · 60% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 1+ · 97.5% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 62.5% e1RM1 × 8 · 70% e1RM1 × 8 · 77.5% e1RM
Barbell Overhead Press4 × 8 · 60% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 8

Day 1

Barbell Low Bar Squat1 × 1+ · 100% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 67.5% e1RM1 × 8 · 75% e1RM1 × 8 · 82.5% e1RM
Barbell Front Squat4 × 8 · 65% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 1+ · 100% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 67.5% e1RM1 × 8 · 75% e1RM1 × 8 · 82.5% e1RM
Barbell Bench Press4 × 8 · 65% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 1+ · 100% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 67.5% e1RM1 × 8 · 75% e1RM1 × 8 · 82.5% e1RM
Barbell Low Bar Squat4 × 8 · 65% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 1+ · 100% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 67.5% e1RM1 × 8 · 75% e1RM1 × 8 · 82.5% e1RM
Barbell Incline Bench Press4 × 8 · 65% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 1+ · 100% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 67.5% e1RM1 × 8 · 75% e1RM1 × 8 · 82.5% e1RM
Barbell Romanian Deadlift4 × 8 · 65% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 1+ · 100% e1RMTop set single, max reps (1+): leave 1 rep in reserve.1 × 8 · 67.5% e1RM1 × 8 · 75% e1RM1 × 8 · 82.5% e1RM
Barbell Overhead Press4 × 8 · 65% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 9

Day 1

Barbell Low Bar Squat4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep)
Barbell Front Squat10 × 3 · 60% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep)
Barbell Bench Press10 × 3 · 60% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep)
Barbell Low Bar Squat10 × 3 · 60% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep)
Barbell Incline Bench Press10 × 3 · 60% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep)
Barbell Romanian Deadlift10 × 3 · 60% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep)
Barbell Overhead Press10 × 3 · 60% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 10

Day 1

Barbell Low Bar Squat4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep). Slightly heavier than last week
Barbell Front Squat10 × 3 · 65% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep). Slightly heavier than last week
Barbell Bench Press10 × 3 · 65% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep). Slightly heavier than last week
Barbell Low Bar Squat10 × 3 · 65% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep). Slightly heavier than last week
Barbell Incline Bench Press10 × 3 · 65% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep). Slightly heavier than last week
Barbell Romanian Deadlift10 × 3 · 65% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press4 × 6Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 6 · @10Top set: work up to today's 6RM (leave half a rep). Slightly heavier than last week
Barbell Overhead Press10 × 3 · 65% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 11

Day 1

Barbell Low Bar Squat4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep)
Barbell Front Squat10 × 2 · 70% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep)
Barbell Bench Press10 × 2 · 70% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep)
Barbell Low Bar Squat10 × 2 · 70% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep)
Barbell Incline Bench Press10 × 2 · 70% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep)
Barbell Romanian Deadlift10 × 2 · 70% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep)
Barbell Overhead Press10 × 2 · 70% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 12

Day 1

Barbell Low Bar Squat4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep). Slightly heavier than last week
Barbell Front Squat10 × 2 · 75% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep). Slightly heavier than last week
Barbell Bench Press10 × 2 · 75% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep). Slightly heavier than last week
Barbell Low Bar Squat10 × 2 · 75% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep). Slightly heavier than last week
Barbell Incline Bench Press10 × 2 · 75% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep). Slightly heavier than last week
Barbell Romanian Deadlift10 × 2 · 75% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press4 × 4Warm-up ramp sets: about 70/78/85/92% of today's top set1 × 4 · @10Top set: work up to today's 4RM (leave half a rep). Slightly heavier than last week
Barbell Overhead Press10 × 2 · 75% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 13

Day 1

Barbell Low Bar Squat1 × 2+ · 90% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Front Squat10 × 2 · 80% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 2+ · 90% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Bench Press10 × 2 · 80% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 2+ · 90% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Low Bar Squat10 × 2 · 80% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 2+ · 90% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Incline Bench Press10 × 2 · 80% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 2+ · 90% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Romanian Deadlift10 × 2 · 80% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 2+ · 90% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Overhead Press10 × 2 · 80% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 14

Day 1

Barbell Low Bar Squat1 × 2+ · 95% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Front Squat10 × 2 · 85% e1RMT2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl
Cable Lat Pulldown3 × 25Light weight, controlled reps; T3 alternatives: seated row/curl

Day 2

Push day finisher: face pulls 3-5 sets x 20

Barbell Sling Shot Bench Press1 × 2+ · 95% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Bench Press10 × 2 · 85% e1RMT2 bench press without gear. T2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: incline dumbbell bench press/dumbbell press
Cable Triceps Pushdown3 × 25Triceps exercise of your choice. Light weight, controlled; T3 alternatives: incline dumbbell bench press/dumbbell press.

Day 3

Barbell Conventional Deadlift1 × 2+ · 95% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Low Bar Squat10 × 2 · 85% e1RMT2 no belt. T2 percentages are based on the exercise's own max
Dumbbell One-Arm Row3 × 25Light weight, controlled; T3 alternatives: shrugs/curls
Cable Lat Pulldown3 × 25Light weight, controlled; T3 alternatives: shrugs/curls

Day 4

Push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 2+ · 95% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Incline Bench Press10 × 2 · 85% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell press/curl
Cable Triceps Pushdown3 × 25Triceps exercise, your choice. Light weight, controlled reps; T3 alternatives: dumbbell press/curl

Day 5

Barbell Front Squat1 × 2+ · 95% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Romanian Deadlift10 × 2 · 85% e1RMRDL/SDL in the source table: stiff-leg deadlift can be substituted. T2 percentages are based on that exercise's own max.
Barbell Bent Over Row3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl
Machine Leg Extension3 × 25Light weight, controlled reps; T3 alternatives: pulldown/curl

Day 6

Second bench press day (light, technique-focused); push day finisher: face pulls 3-5 sets x 20

Barbell Bench Press1 × 2+ · 95% e1RMHeavy double AMRAP set (2+), no failure.
Barbell Overhead Press10 × 2 · 85% e1RMT2 percentages are based on that exercise's own max.
Dumbbell Bench Press3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension
Dumbbell Bent Over Rear Delt Raise3 × 25Light weight, controlled reps; T3 alternatives: dumbbell bench press/triceps extension

Week 15Test week

Day 1

Lower body test day

Barbell Low Bar Squat1 × 1 · @10Test a new max.
Barbell Front Squat1 × 1 · @10Test a new max.
Barbell Conventional Deadlift1 × 1 · @10Test a new max.

Day 2

Upper body test day

Barbell Sling Shot Bench Press1 × 1 · @10Test a new max.
Barbell Bench Press1 × 1 · @10Test a new max.

Program guide

Overview

Jacked and Tan (Josip Version) is the original GZCL spreadsheet J&T 2.0 was later built from — the full 15-week, 6-day version of the T1/T2/T3 tier system. Four mesocycles: 4 weeks of straight-set volume, 4 weeks of a climbing top single with back-off sets, 4 weeks chasing a daily rep max, 2 weeks of heavy doubles, then a one-week test to set new numbers.

Who It's For

Lifters who like J&T 2.0's tiers but want the leaner original it grew out of.
Anyone curious about the GZCL lineage wanting the source template, not a later remix.
Anyone fine with 6 days and real volume — Day 6 is a second, lighter bench day and can be dropped for a 5-day week.

Program Structure

Day	T1	T2 (own max)	T3 (3x25 each)
1	Low-bar squat	Front squat	Row/pulldown
2	Slingshot bench	Bench (no Slingshot)	DB bench + triceps
3	Deadlift	Low-bar squat (beltless)	DB row/pulldown
4	Bench press	Incline bench	DB bench + triceps
5	Front squat	Romanian deadlift	Row + leg extension
6	Bench (2nd, lighter)	Overhead press	DB bench + rear delt

Push days (2, 4, 6) close with 3-5x20 face pulls. T3 is always 3x25 at a light, controlled weight, outside the percentage progression below.

Intensity & Progression

Weeks 1-4: T1 is 4 straight sets, +5%/week — 40/45/50/55% for 10 reps (W1) up to 55/60/65/70% for 8 reps (W4); W2 and W4 end on a near-failure top set, 1-2 reps in reserve.
Weeks 5-8: T1 opens with a top single (1+, 1 rep in reserve) climbing 92.5% → 95% → 97.5% → 100%, then 3 back-off sets — 52.5/60/67.5% x10 (W5) down to 67.5/75/82.5% x8 (W8).
Weeks 9-12: no fixed top-set percentage — ramp warm-ups by feel to ~70/78/85/92% of the expected top, then chase a true daily 6RM (W9-10) or 4RM (W11-12), half a rep in reserve, a touch heavier than last week.
Weeks 13-14: T1 is one heavy double, not to failure — 90% (W13), 95% (W14).
Week 15: test week — new 1RM on Day 1 (squat, front squat, deadlift) and Day 2 (both bench variations).
T2 runs off its own separate max, climbing 40% → 85% across the block, scheme evolving 5x10 → 4x8 → 10x3 → 10x2.

How to Run It

Base T1 percentages on a training max (~95% of a true 1RM), not the true max, so the weekly climb doesn't stall before Week 15.
Track each T2 lift's max separately from its paired T1 lift so its percentages compute right.
After Week 15, take the maxes you just tested and run the block again from the top — that's how the source spreadsheet was used.
T1 slots (low-bar squat, Slingshot bench, a lighter 2nd bench day) come from the source log; swap in equivalent lifts if you lack the gear.

FAQ

How is this different from J&T 2.0? The earlier, unedited version J&T 2.0 was rebuilt from — four mesocycles, no added autoregulation, just straight percentage and rep-max progressions.

Can I train fewer than 6 days a week? Yes — Day 6 is explicitly a second, lighter bench session; drop it for a clean 5-day week.

Which weeks skip a fixed T1 percentage? Weeks 9-12. Ramp warm-ups by feel to ~70/78/85/92% of your expected top set, then grind out a true 6RM (W9-10) or 4RM (W11-12).

Do T1 and T2 share the same max? No — T1 runs off that lift's training max, T2 off a separate max for the T2 movement (front squat, incline bench, RDL, overhead press, etc.).

What do I do after Week 15? Take the new 1RMs from testing and restart the block from Week 1.

Program by Cody Lefever. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

Make every set count.

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