GZCL Jacked and Tan 2.0

Strength and Muscle

12 weeks / 4 days per week

intermediateadvanced

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.

Week 1

Squat

Main

10 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

Bench Press

Main

10 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

Deadlift

Main

10 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

Press

Main

10 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

Squat

Main

8 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

Bench Press

Main

8 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

Deadlift

Main

8 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

Press

Main

8 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

Squat

Main

6 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

Bench Press

Main

6 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

Deadlift

Main

6 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

Press

Main

6 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

Squat

Main

4 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

Bench Press

Main

4 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

Deadlift

Main

4 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

Press

Main

4 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

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

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

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

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

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

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

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

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

Squat

Main

6 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

Bench Press

Main

6 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

Deadlift

Main

6 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

Press

Main

6 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

Squat

Main

4 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

Bench Press

Main

4 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

Deadlift

Main

4 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

Press

Main

4 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

Squat

Main

2 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

Bench Press

Main

2 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

Deadlift

Main

2 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

Press

Main

2 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

Squat

Main

5 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

Bench Press

Main

5 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

Deadlift

Main

5 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

Press

Main

5 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

Squat

Main

3 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

Bench Press

Main

3 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

Deadlift

Main

3 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

Press

Main

3 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

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

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

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

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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GZCL Jacked and Tan 2.0

Strength and Muscle

12 weeks / 4 days per week

Week 1

Day 1

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 2

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 3

Deadlift

Squat

Rear Lunge (Barbell)

Pulldown (Cable)

Leg Extension (Machine)

Lying Leg Curl (Machine)

Underhand Pulldown (Machine)

Curl (Barbell)

Day 4

Press

Push Press

Triceps Extension (Cable)

Lateral Raise (Machine)

Seated Reverse Fly (Cable)

Pec Deck Fly (Machine)

Legs Up Bench Press

Close Grip Spoto Bench Press

Week 2

Day 1

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 2

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 3

Deadlift

Squat

Rear Lunge (Barbell)

Pulldown (Cable)

Leg Extension (Machine)

Lying Leg Curl (Machine)

Underhand Pulldown (Machine)

Curl (Barbell)

Day 4

Press

Push Press

Triceps Extension (Cable)

Lateral Raise (Machine)

Seated Reverse Fly (Cable)

Pec Deck Fly (Machine)

Legs Up Bench Press

Close Grip Spoto Bench Press

Week 3

Day 1

Squat