GZCL Jacked and Tan 2.0

Strength and Muscle

12 weeks / 4 days per week

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.

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Week 1

Day 1

Squat

Main

10 x 70%

6 x 70%

6 x 70%

6 x 70%

Deficit Deadlift (Barbell)

Supplemental
4 x 10 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

10 x 65%

6 x 65%

6 x 65%

6 x 65%

Close Grip Bench Press (Barbell)

Supplemental
4 x 10 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

10 x 70%

6 x 70%

6 x 70%

6 x 70%

Squat

Supplemental
4 x 10 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

10 x 60%

6 x 60%

6 x 60%

6 x 60%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
4 x 10 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 2

Day 1

Squat

Main

8 x 75%

5 x 75%

5 x 75%

5 x 75%

Deficit Deadlift (Barbell)

Supplemental
4 x 8 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

8 x 70%

5 x 70%

5 x 70%

5 x 70%

Close Grip Bench Press (Barbell)

Supplemental
4 x 8 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

8 x 75%

5 x 75%

5 x 75%

5 x 75%

Squat

Supplemental
4 x 8 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

8 x 65%

5 x 65%

5 x 65%

5 x 65%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
4 x 8 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 3

Day 1

Squat

Main

6 x 80%

4 x 80%

4 x 80%

4 x 80%

Deficit Deadlift (Barbell)

Supplemental
4 x 6 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

6 x 75%

4 x 75%

4 x 75%

4 x 75%

Close Grip Bench Press (Barbell)

Supplemental
4 x 6 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

6 x 80%

4 x 80%

4 x 80%

4 x 80%

Squat

Supplemental
4 x 6 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

6 x 70%

4 x 70%

4 x 70%

4 x 70%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
4 x 6 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 4

Day 1

Squat

Main

4 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

Deficit Deadlift (Barbell)

Supplemental
5 x 4 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

4 x 77.5%

3 x 77.5%

3 x 77.5%

3 x 77.5%

Close Grip Bench Press (Barbell)

Supplemental
5 x 4 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

4 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

Squat

Supplemental
5 x 4 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

4 x 77.5%

3 x 77.5%

3 x 77.5%

3 x 77.5%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
5 x 4 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 5

Day 1

Squat

Main
5 x 2 reps

Deficit Deadlift (Barbell)

Supplemental
7 x 2 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main
5 x 2 reps

Close Grip Bench Press (Barbell)

Supplemental
7 x 2 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main
5 x 2 reps

Squat

Supplemental
7 x 2 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main
5 x 2 reps

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
7 x 2 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 6

Day 1

Squat

Main
1 x 1 reps

Deficit Deadlift (Barbell)

Supplemental
0 x undefined reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main
1 x 1 reps

Close Grip Bench Press (Barbell)

Supplemental
0 x undefined reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main
1 x 1 reps

Squat

Supplemental
0 x undefined reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main
1 x 1 reps

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
0 x undefined reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 7

Day 1

Squat

Main

6 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

Deficit Deadlift (Barbell)

Supplemental
5 x 6 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

6 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

Close Grip Bench Press (Barbell)

Supplemental
5 x 6 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

6 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

Squat

Supplemental
5 x 6 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

6 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
5 x 6 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 8

Day 1

Squat

Main

4 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

Deficit Deadlift (Barbell)

Supplemental
5 x 5 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

4 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

Close Grip Bench Press (Barbell)

Supplemental
5 x 5 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

4 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

Squat

Supplemental
5 x 5 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

4 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
5 x 5 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 9

Day 1

Squat

Main

2 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

Deficit Deadlift (Barbell)

Supplemental
5 x 4 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

2 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

Close Grip Bench Press (Barbell)

Supplemental
5 x 4 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

2 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

Squat

Supplemental
5 x 4 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

2 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
5 x 4 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 10

Day 1

Squat

Main

5 x 90%

2 x 90%

2 x 90%

2 x 90%

Deficit Deadlift (Barbell)

Supplemental
6 x 3 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

5 x 90%

2 x 90%

2 x 90%

2 x 90%

Close Grip Bench Press (Barbell)

Supplemental
6 x 3 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

5 x 90%

2 x 90%

2 x 90%

2 x 90%

Squat

Supplemental
6 x 3 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

5 x 90%

2 x 90%

2 x 90%

2 x 90%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
6 x 3 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 11

Day 1

Squat

Main

3 x 95%

1 x 95%

1 x 95%

1 x 95%

Deficit Deadlift (Barbell)

Supplemental
7 x 2 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main

3 x 95%

1 x 95%

1 x 95%

1 x 95%

Close Grip Bench Press (Barbell)

Supplemental
7 x 2 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main

3 x 95%

1 x 95%

1 x 95%

1 x 95%

Squat

Supplemental
7 x 2 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main

3 x 95%

1 x 95%

1 x 95%

1 x 95%

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
7 x 2 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

Week 12

Day 1

Squat

Main
1 x 1 reps

Deficit Deadlift (Barbell)

Supplemental
1 x 1 reps

Single Leg Seated Leg Press (Machine plate loaded)

Assistance
4 x 15 reps

Seated Row (Machine)

Assistance
4 x 15 reps

Seated Row (Cable)

Assistance
4 x 20 reps

Lying Leg Curl (Machine)

Assistance
4 x 20 reps

Leg Extension (Machine)

Assistance
4 x 20 reps

Hammer Curl (Dumbbell)

Assistance
4 x 20 reps

Day 2

Bench Press

Main
1 x 1 reps

Close Grip Bench Press (Barbell)

Supplemental
1 x 1 reps

Incline Bench Press (Barbell)

Assistance
4 x 12 reps

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 18 reps

Bar Pushdown (Cable)

Assistance
4 x 18 reps

Day 3

Deadlift

Main
1 x 1 reps

Squat

Supplemental
1 x 1 reps

Rear Lunge (Barbell)

Assistance
4 x 12 reps

Pulldown (Cable)

Assistance
4 x 12 reps

Leg Extension (Machine)

Assistance
4 x 18 reps

Lying Leg Curl (Machine)

Assistance
4 x 18 reps

Underhand Pulldown (Machine)

Assistance
4 x 18 reps

Curl (Barbell)

Assistance
4 x 18 reps

Day 4

Press

Main
1 x 1 reps

Push Press

Assistance
4 x 12 reps

Triceps Extension (Cable)

Assistance
4 x 18 reps

Lateral Raise (Machine)

Assistance
4 x 18 reps

Seated Reverse Fly (Cable)

Assistance
4 x 18 reps

Pec Deck Fly (Machine)

Assistance
4 x 20 reps

Legs Up Bench Press

Supplemental
1 x 1 reps

Close Grip Spoto Bench Press

Assistance
5 x 8 reps

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