GZCL

Jacked and Tan 2.0 is a comprehensive plan designed to help intermediate and advanced lifters build muscle size and strength. The program is split into two phases, with each phase lasting six weeks. The first phase emphasizes high-volume training to stimulate muscle growth, while the second phase focuses on building maximal strength through lower-volume, higher-intensity training. This program is for serious lifters who are willing to commit to the demands of the program.

GZCL Jacked and Tan 2.0

Squat

Deficit Deadlift (Barbell)

Single Leg Seated Leg Press (Machine plate loaded)

Seated Row (Machine)

Seated Row (Cable)

Lying Leg Curl (Machine)

Leg Extension (Machine)

Hammer Curl (Dumbbell)

Day 1

Bench Press

Close Grip Bench Press (Barbell)

Incline Bench Press (Barbell)

Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Seated Reverse Fly (Cable)

Pec Deck Fly (Machine)

Bar Pushdown (Cable)

Day 2

Deadlift

Rear Lunge (Barbell)

Pulldown (Cable)

Underhand Pulldown (Machine)

Curl (Barbell)

Day 3

Press

Push Press

Triceps Extension (Cable)

Legs Up Bench Press

Close Grip Spoto Bench Press

Day 4

This is a great program for beginners. Each workout focuses on one of the big 4 lifts: Squat, Bench Press, Deadlift, Overhead Press. Every week you add weight to the main lifts. There is also a progression protocol for when you fail a lift that you can see by tapping the link. Honestly, it's overly complicated for no reason. This is a beginner program, run it until you are no longer progressing then pick another program.

GZCLP

Bent-over Row (Dumbbell)

GZCL Templates

GZCL Jacked and Tan 2.0

GZCLP