Extended Deadlift Wave Formulas

 Warning: Not everyone can tolerate frequent deadlifting, 

high volume deadlifts, or anything like this.

Train with caution - always. 

FREE GZCL PROGRAM COMPENDIUM DOWNLOAD LINK!
 

This video will help you kinda understand how to use the template from the Compendium above and edit it with your knowledge gained from below.

Earlier this year I published Applications & Adaptations and since February 2016 it has nearly 90,000 reads with countless pounds and kilos of gains reported by those who managed to read it… damn long thing that it is. Within A&A simple write ups were given for things like The Rippler, UHF, and Deadlift Wave Forms. Today I publish Extended Deadlift Wave Formulas, an addition to that early deadlift-specific training theory. Early in regards to inclusion to my own training and the training principles I espouse- but by no means revolutionary, new, or a unique and special creation of my own. Practitioners of conjugate style training will see this is familiar stuff in the grand sense- as that’s exactly the style of programming it is based upon. In my opinion some movements lend themselves better to certain training styles; the squat with high frequency and specificity for example. 

Before you read further watch Summon the Gainer. Evidence of said gains:

For the following reasons, I have determined that the deadlift is particularly suited to variation use in training planning. I base this opinion by own efforts in the gym, the efforts and data from the clients I train, and research I’ve done both formally and informally via talking with high level lifters. When utilized effectively a progressive scheme of deadlift variations can result in greater progress in the following ways: Form Improvement and Consistency, Average Rep Speed, a higher Technical Max, and therefore significant gains in both Work Capacity and Limit Strength will be experienced.  

This isn’t revolutionary training material but I would argue it to be a critically thought out and well planned training theory that is easily tailored to an individual and understood by mostly anyone who has ever taken special interest in deadlifting. The concept of ROM (Range of Motion) Emphasis has been around since the birth of barbells and through the decades it has been practiced in the form of pin presses, isometric holds, chains, bands, blocks, etc. Deadlift Wave Forms provided a framework for an effective personal structure to becoming a better deadlifter via this sound training theory framed in a conjugate approach.

What the original Deadlift Wave Forms (DLWF) emphasized was deficits and block work of variable differences and heights. Through the three week waves a variety of ROM was used and by those means the lifter could target which portion of the pull they struggled with the most and train for its direct improvement effectively; off the floor or at lockout. Range of Motion is one of the important factors to consider when training, but it’s not the most- and it is often misconstrued. Having a longer ROM doesn’t necessarily mean you’re doomed to a bad deadlift and intentionally lengthening it is a great way to improve the initiation and holding position while deadlifting. Likewise for block pulls allowing for overload and start-position adjustment. Range of Motion is important in that specific action taken in specific ranges has predictable and beneficial adaptations. With this in mind Extended Formulas aims to improve the Wave Forms theory of deadlifting, in my biased opinion the best there is on the matter.

One of the failures of the original DLWF is that its focus was too narrow on deficits or blocks and from that an even greater failure existed- focusing on variable differences or heights week to week. Simply too much ROM variability to have definitive impact in most cases. Gains were had but as a result of what height most especially? No way to know. Extended Formulas improves upon this in a number of ways, from a better means of ROM increase or decrease progression to inclusion of position directed work via paused deadlifts and speed/overload measure of bands (or chains.)

As a result of the original DLWF sessions my deadlift exploded to 635 in the gym. Less than a year later I managed to use similar training principles to get a competition PR of 628 at 176 pounds bodyweight, with three white lights and relative ease. In that meet earning 27 whites. 

Extended Deadlift Wave Formulas brings together a broader, more inclusive, and much more effective theory to deadlifting.

Range of Motion Importance,

Weak Point Identification & Analysis

Typical weak points are either just off the floor or nearing lockout, about 3 inches above the knee in most cases. Knowing where your weakness is greatest will improve the chances that your training waves are more effective and training effort isn’t wasted.

"But GZ I die on the floor when I'm near my max!"

Weak off the Floor (Floor Speed)

Identifiers: Hip raise at initiation (most common), shoulders drifting forward at initiation, straight legged with the bar below the knee, trunk collapse at midway, and speed loss later in the ROM.

Floor strength is largely dependent upon how well the lifter can maintain a strong position to optimally transfer the most amount of force in the most acute position (more closed joint angles) at the start of the lift. When position is lost the lifter may be strong enough to defeat the mass of the bar, but not within a sound technical approach, and error grows as fatigued is induced via intensity or volume. Weakness off the floor as a result of position loss is why most lifters feel their “weak point” is at the knee. 

When weak off the floor pulls start dying half way up. In such a case it isn’t a weak lock out that is the problem, or at the knee, but rather the lump sum of energy was sapped from the lifter defeating their most difficult section of the ROM. This is a common mistake for would be monster-deadlifters; confusing a poor lockout for weakness in that ROM, when really they were just drained and likely in a bad position by that time. What actually occurred was much earlier in the ROM but was manifested inches higher. 

How many claim their lockouts suck, train their lockouts directly with blocks, and don’t get better- too many. The reason is typically that it wasn’t a lockout problem to begin with- it was an off the floor problem.

Potential Solutions: Deficit and paused work for T1 and T2 level efforts. Especially early in the waves when positioning and the ability to hold good a position is critical for speed and overload directed work that will come later in the waves. Paused and Deficit work are two great ways to train the qualities of Bar Control and Positioning.

“A car can only reach top speed if its driver can control the ability of the machine.”

Natty Police be chasing you down cause these gains are unfair.

Couple this with T2 and T3 accessories that are not deadlift variations like: Direct ab work in forms of stability driven overload is ideal, think Planks, Pallof Presses, as is more mid and upper back work via Rows, Pull Ups, Lat Pull Downs, etc. 

If the lifter has great back development and strength and their abdominals are of the same standard then the final culprit to pursue in off-the-floor weakness is directed quad work. This is too often the go-to, because quads are fairly easy to strengthen and grow in most lifters, and it does seem to be the fad thing to train to get a stronger deadlift.  But consider that stronger quads will result in a stronger force in that first initial pull. If the true weakness is abdominal or position holding then the stronger quads will only exacerbate the problems that haven’t been properly addressed later down the line. Another thing to consider before simply blaming “weak quads” for an off the floor issue is that if you’re already squatting 1-2x a week and not doing any serious ab or back work- how likely do you think “weak quads” is a legitimate problem? 

Continued progress is highly dependent upon honest self-assessment and expectations. When in doubt a weakness off the floor can be defeated in 99% of situations by using the Game Genie of Accessories in the T2 - the Front Squat. (SSB an acceptable sub)

If Front Squats had a Halloween costume.

They're the real Gains Genie.

Weak at Lockout

Identifiers: Slow down just below the knee and weights around 90-100% are more commonly grinders to finish- even if a planned submaximal lift. Common inability to lockout weights even when lighter and simply fatigued from training volume- not too much weight. (Conversely a weakness off the floor typically ends stapled or below the knee). Deadlifters with higher starting hip positions tend to have weaker lockouts as do lifters who fail to maintain position at the knee or higher. 

Probable causes include weak glutes and abdominals, bad position consistency, inflexibility, pull impatience (grip and rip), bar drift, and improper movement patterning. As you can see those who struggle at lockout are problem children. The probable causes here are many, and in some cases like inflexibility the solution is too abstract to be convincing. 

Potential Solutions: This tends to be a harder ROM failure to train effectively as it is associated with more intermediate to advanced lifters. As a result, the training plan timeline may need to be longer for these individuals. They would still focus on position refinement and technical improvement for the first few waves via paused or repetition work but as they continue a “weakness at lockout” directed Wave Formula training plan should work on overloading the top end of the lift through bands, chains, or blocks.

Easy T2 and T3 solutions to implement for this problem would be additional ab work and direct glute work, my choice being single leg glue bridges and that elusive glute donkey kick machine. Position consistency can be combatted with slowing the training pace and choosing to be intentionally mindful- a hard task, but a necessary one for many. 

The last two difficult hurdles to get over for those with poor lockouts in the deadlift are ones that are most troublesome- inflexibility and movement patterning. If you’re not flexible enough to positon yourself safely and optimally to pull then your strength will be less effectively applied. Similarly, if the way you pull starts with mis-directed effort than much of that will be needlessly expended.  Are you too literally “picking the bar up” and thus raising the hips early? Consistent cue use would help. Pulling back too hard and grinding the shins, thus increasing bar friction too dramatically- that’s a remedy mindful repetition can fix. 

On Lifter Habits

Many of those above are lifter-habit improvement solutions – knowing when a position is off, intentionally focusing on each individual rep, etc. This tends to be the case with most lifter’s training plateaus. They’ve simply got a bad habit to break and through that progress will come. For novice and intermediate lifters poor lifter habits lead to worsening technical ability, more immediate plateaus, poor lift efficiency, and injuries. Focusing on those lifter habits can make each rep just a fraction better and through repetition we become stronger better versions of ourselves. 

Like realizing you forgot your shirt once you get to the gym.

Poor lifter habit.

Individual Differences

Like all things training, the things that make us individuals demand that our training plans be individualized. The deadlift may perhaps being the one most affected by this. Without an eccentric phase the deadlift starts with more acute joint angles. It’s initial strength progression is often faster than the technical mastery curve and removal of the stretch reflex to a large extent means bar control is a less imminent factor as well. Worse yet the bar is a standard height from the floor that all lifters – big and small – must start with. 

For those reasons and many more an

effective deadlift program should be individualized!

Training History Considerations

Your training history considerations should be focused on your work capacity specific to the deadlift, your technical limit (the intensity your form begins to fail) and how much volume you can handle at upper tier intensities, think high T2 and all T1 lifts. Without a firm grasp of where you’re coming from a future training plan is destined to fail. This could be caused by planning too much volume, making it too hard to recover for the next session to be trained effectively, or at all. Failure to address the nuances of individual differences will hinder the progression of strength and limit the success while using Extended Formulas. 

Remember these are always intended to be templates – guides for a personal design.

Tailoring it to ensure your success is encouraged,

“doing the program” means you’re doing my program – Not yours.

Injury History and Aggravation Issues

Other considerations would be your injury history and any aggravation issues you’ve had. This could mean not choosing one movement over another because it is known to limit your training. Again, changing the plan to remove these thorns is necessary. When addressing these injury history and aggravation problems caused by movements, ranges of motion, loads, volume, etc., be sure to not just identify the problem that arises but speculate and investigate potential causes. Often times a remedy to an injury aggravation issue can be properly implemented in an existing training plan. An example of this is choosing rehabilitative directed accessories versus strength or hypertrophy focused ones. This was the case when I chose things like single leg glute bridges, ab planks, TRX work, and the like for my T3. By doing so I wasn’t “missing gains” in the lower tier, just buying insurance for those I want most in the T1 and T2. 

Plan to Succeed by Identifying and Avoiding Past and Potential Training Failures

When planning your Deadlift Wave Forms training program avoid these three specific pitfalls: Ineffective Principles, Loads, or Movements.  This style of training lends itself to variety in a number of forms. As a result, some variations are not going to work as great as others per the individual. Do not go against your own training history without warranted cause – if blocks didn’t work for that last six-month cycle then it likely won’t do much this time around. (That is unless you find out after reading this you programmed them like a doofus.) While not an absolute certainty it is best to avoid working against your best interest. If the training plan calls for bands and you don’t have access, or deficits lead to injury, then change the plan to a movement you know works and you can consistently perform. Change the plan to ensure the volume ranges you’re working with aren’t too overzealous at the start and your deloads aren’t an unexpected necessity brought by injury. 

Progress requires change, but not all change brings progress. If you know something doesn’t work, then don’t do it – use the model and theory to identify workable and effective solutions to fit your personal need. While DLWF implements variety via blocks, deficits, bands, pauses, there is potential for more – chains, suits, etc. The key is training effective variables; the change must consistently string those effective variables to bring about progress.  

Keep training journal. Don’t repeat the same mistakes.

All Martha wanted to do was PR her deadlift.

She "tried everything" but just ended up insane.

Don't be like Martha.

Do Deadlift Wave Forms

Wave Formulas – The Basics

Stress Adaptation Cycle

Without properly addressing General Adaptation Syndrome, the factors it regulates and those it is governed by, a training plan cannot be properly structured in a per-session approach; especially across days, weeks, and months. The GAS principles apply throughout the training and as such should be properly applied when developing your individual training plan on a daily basis. In the general sense, most of this is taken care of through assigning work into the tiers with prescribed volume and intensity ranges per-session. Stay within those and training will go reasonably well, but to improve it remember the above call to individualization. 

Another factor is the structure works with 3-week designed waves that rotate in a means to feed into the next wave. This 3-week timeline is by no means fixed, and longer waves with more gradual slopes may be necessary in some cases. I would warn against going shorter than three weeks though as the adaptation response cycle for things from muscular recovery, motor learning, skills transfer, and more, all require time. Thus, building short choppy waves will lead to training turbulence and lack of progress. 

Don’t be too excited to start the next wave, master and crush the one you’re in.

Otherwise Wave Forms crushes you.

Movement Selection

Both sumo and conventional stances can be used. One can be favored over another and they can be programmed together in the same Extended Formula to help feed into each other. In such a case the sumo deadlifter would want to plan conventional deadlifts at the start of the plan, vice versa for conventional pullers.

Common Deadlift varieties to be considered:

Opposite Stance – Great for novice and intermediates. Being stronger in different stances means a slight positioning error is less likely to led to failure.  For many years I trained both sumo and conventional and each is usually within 100-150 pounds of the other. By doing so I was able to develop muscles that one style favors over the other and my attention to technical mastery ensured my movement patterns weren’t polluted across the two. When properly applied combining these two in a training plan can lead to great gains. In fact it was this practice that caused my flow of peak deadlift performance to shift from conventional, to sumo, then back to conventional again.

Remember the “competition” stance will come later in the cycle when the weights are heaviest and the specificity principle is most important. Only under longer Wave Formulas would the off-stance be “peaked” because the plan would then logically shift to carry that newfound strength towards the stronger stance via the principle of carry-over.

Deficit and block work of variable height – This should stay within -1 to -3 inches for deficit work and +2 to +4 inches for block work (in most cases.) Remember that due to the limited ROM with higher blocks intensity can be made possible by masking technical errors. Don’t limit ROM to move heavy weight with blocks, limit ROM so it has a positive effect on your deadlifts without blocks. While ROM adjustment is a major, and easily applied means of adding variety to Deadlift Wave Forms, going extreme into the deficits or high blocks isn’t sensible.

Another note to keep in mind is that when using blocks slightly greater volume can be used due to the reduced ROM. This is a big reason why block use fails many lifters- they don’t work hard enough with them. A few heavy singles here or there isn’t nearly as effective as building your ability with slightly lighter weights and many more reps. Use upper T2 to low level T1 weights when using blocks, additional reps should be tested per the individual but in most cases a 3” block will yield a +2-3 rep ability in the 90% range.

Bands and reverse bands – These are great for two reasons, speed development and ROM overloading. One downside is not knowing actual band tension so I suggest buying a hanging scale. The application of this variation has great benefit for both type of deadlifters – those weak off the floor and at lockout. All it takes is adjustment to the loading perimeters. By shifting this variety throughout your waves you can emphasize what element is being trained, speed or overload.

Reverse bands can be easier to manage in a power rack and their assistance more easily measurable. The benefit of reverse bands is the effect of feeling “actual weight” in the hands. This is not only an enormous confidence booster but also a means to limit band assistance by making them deload very near the lockout. Reverse bands are my preferred option over normal band work, but both have benefits. In my opinion reverse bands do lend to overload emphasis better than regular band work, which seems to do better with speed directed training.

Chains – Much like using bands but easier to weigh and measure. One downside is the cumbersome nature of chains and how they affect the line of pull should they lay awkwardly on the platform. Like bands, chains are great for overload and speed directed work.

Paused – Paused deadlifting is the most superior means of ingraining a movement pattern in a lifter. Generally load will have to be reduced, as well as volumes, to account for the increased Time Under Tension (TUT). This is often overlooked and lifters as a result burn out too quickly with paused work. Drop the weight a little and just a few reps, ensure the pauses are tight, in the desired position, and actually paused, for the desired training effect. Cheating pauses doesn’t make them work better. Paused work should always be built into the plan early in the waves as you should avoid timing or pattern issues with near max weights and the compounded interest from improved form early in the cycle will have a great effect once maximal strength is realized at the end of the plan.

Repetition (Specificity) – This is simply using the competition movement for volume work. Think of this as an opportunity to practice the set-up, timing, and performance cues. This is nearly required at the end of a training cycle to ensure skills transfer from the variable movements that came before it. While all just a few degrees separated a majority of the work in the final wave should be done via repetition. Overload is certainly warranted, but hitting weights too heavy too early cuts a peak short. Use limited variety in the final wave and focus on most of the work to be middle range T2 (~75%) to middle range T1 (~90%).

Potential Options:

Suits/Briefs – Another means to overload the movement. If competing in single or multiply powerlifting this should certainly be the last wave.

Different Bars – This could be anything from using a trap bar, to a fat bar, to a deadlift bar. These all bring different elements to the table and use them according to the GAS principles and the principles of specificity. A hobbyist lifter could see great success using a trap bar for a majority of the waves, especially if they suffer from hip or back pain. Likewise an individual with grip problems could opt to use a fatter bar early in the cycle to put more demand on their grip.

Definitely avoid this shit if you don't have 100+lb. dumbbells...

Death by dumbbell sling shot isn't worth it bro.

Do Not Forget the Principle of Specificity!

Emphasize specificity over variety or ROM focus in final wave as the principle of specificity is paramount to strength expression. Without honed technique in regards the standard deadlift (either sumo or conventional) the lifter will miss their true potential. Maximize this by building the final wave to be specific to your form of deadlift to be tested for a new 1RM. The principle of specificity will always be paramount. 

Relative Intensity Progression

Do not base everything off an all-time max! The free spreadsheet in the Compendium links to REP MAXES not preset training maxes for a reason. Your deficit deadlifts shouldn’t be based off your block pulls and your paused work shouldn’t be based off your band pulls. Remember the strength curve changes slightly and use this to make accurate estimations in your abilities to hit high quality and recoverable Rep Maxes in training, so the additional sessions have realistic figures to be based off of (percentage-wise). Don’t be lazy and guesstimate your way through DLWF because the principles of individuality and specificity are then thrown out the window.

Regulating Intensity and Volume to Maintain High Effort

The structure of your training day, weeks, and waves all depend on how well your efforts feed into the next. Like mentioned previous doing paused work in the final wave would be a mistake, this same concept should be applied when you structure the waves to target the weaknesses in your deadlift. Heavier work done early in the week means it’s more likely to be an accurate reflection of ability, especially if after 1-2 days full rest. The lighter workouts coming later in the week should be adjusted based upon how that first session goes. Up or down in intensity will further dial in the effort used in training. Keep that in mind in each training session, should a weight feel “off” then don’t be afraid to reduce it because that will mean your effort is more effectively applied. Same goes for follow on T2 and T3 movements in the workout. Learning when to back off is a trait the most successful lifters all share.

Playing it a bit safe early on can have a faster on-target time for effort sustainability.

Cliff Notes on Holding a Better Effort Average

1. Be honest with your current abilities and work capacity.

2. Adjust volume based on recovery need. (This is partially combated via 3^rd week volume reductions. Other reductions may be needed.)

3. Some may require higher volumes, at especially light intensities, simply to build a deadlift work capacity. 

 4. As Many Reps As Possible (AMRAP) sets are always optional. AMRAP wisely! If an AMRAP goes out of control adjust remaining training to accommodate any increased recovery demand. 

(I know sometimes you just want that next rep and the only rationale is you’re a fucking animal.)

5. Most of all take an active role in your own recovery and training preparation! 

Example Wave Forms

 Example - 12 Weeks, Off The Floor Weakness

Example - 12 Weeks, Lockout Weakness

Example - Nine Weeks, Off The Floor Weakness

Example - Nine Weeks, Lock Out Weakness

Example - Six Weeks, Off The Floor Weakness

Example - Six Weeks, Lock Out Weakness

Enjoy Riding the Waves to Muscle Beach

In conclusion, this is a theory of training the deadlift and the framework based upon this theory is easily adjusted by the individual to suit their training needs; so long as they understand the demands of the work, and the predicted adaptations from the effort. The successive waves of variations, and the emphasis each place upon specific points of ROM and skills for a lifter, allow for sustainable, effective, and enjoyable approach to deadlift training that has continued to push my deadlift year after year. Keep in mind the examples put forward here and in the GZCL Compendium are intended for personal adjustment. It is hoped that the concept and intent of Extended Deadlift Wave Formulas has been thoroughly explained so that near any lifter can take this theory of deadlifting and apply it effectively to their training plan. 

Coming this weekend: The Volume Dependent Intensity Progression write up and GZCL Compendium addition. 

A short personal thanks to everyone for your continued support and trust in the training method. After four years of continued training, coaching, and research it is amazing to have data coming back to me each day from lifters around the world who have trained themselves with the method and earned Great Gains.

- Cody

Jacked & Tan 2.0

The first thing you need to know is Stallone invented 

Jacked & Tan back in the 'Stan during Rambo III.
All I did back then was my best impersonation.

Write Up: About 6k words at the reading level of a Marine, so...

Program Length: 12 Weeks

Found for free here!

That and all this info is as always, free!

Donate what you like.

PayPal address to the right.

Thank you.

Structure: Linear block periodization (mostly)

Weekly Schedule: 4x Weekly training sessions. An upper/lower split with T2 and T3 back work done on either type of day, up to lifter preference. A fifth day is optional.

Description and Comparison to Jacked & Tan 1.0: The program will have you progress through two six week blocks each ending with a 1RM attempt. The means of progression though these two blocks is simple linear progression for both the T1 and first T2 movements. Follow on T2 and T3 movements are performed as Max Rep Sets (MRS), which allows for effort to be pushed and sustained after the work requiring the most focus, energy, and effort is done beforehand.  

Beyond a block periodized approach and a linear progress though the T1 and T2a movements the similarities are few. Exercise selection is the GZCL norm for the associated tier, so that’s the same. Somewhat similar would be the additional T2 and all T3 movements that use a Max Rep Set (MRS) approach, which are like the myo-reps that were used in the original program, but simpler to use and progress. It is however different enough that it will be described in detail later in the write up. 

Additionally, you will never reach beyond a T1 or T2 10 Rep Max (RM), unless it is for a drop set rep out, in that case it would be a decision you would make during the session.  But perhaps best of all is you are never going to be further than three weeks away from hitting a heavy 5RM or less. This is because the first J&T was a truer approach to block periodized training (working down from high reps to low and up from low intensity to high.) This is essentially a “condensed” version where the progression week to week is faster and because of this it resets halfway through where you then get another run at the heavies in the T1. For this reason, program length and progression speed, advanced lifters may not benefit as much as newer lifters, mostly in regards to max strength improvement (especially so that first six weeks.) 

So why the hell should you try to get Jacked & Tan? 

First and foremost, if you’re like me it is a fun break from usual powerlifting training. This means all the common programs like Smolov, Shieko, anything starting with an S, those that sound vaguely Russian, or using reduced range of motion, high lift frequency, low workout volume, always heavy, bands, chains, or any other of the hundreds of “specialized” programs for strength training that might actually be a ruse to get you to buy discreet bondage gear.

Looking at you EliteFTS powerlifting-accessories page…  

Is EliteFTS a gym or a sex dungeon?

As long as it's 2/3rds chains and latex bands we'll never know.

For those who are familiar with the original Jacked & Tan program it was not without its faults. The tan guidance portion was severely lacking and the program itself was a tad too long and kind of intimidating to those lifters who needed it most- intermediates. I feel the latter portion has been resolved with this updated version and intermediates everywhere will push aside (at least temporarily!) their specialized programs and seek to become ridiculously jacked and allegedly tan.

Unfortunately I’ve yet to get that little piece figured out, sorry :\ 

With all this talk of intermediates utilizing this program I think it should be stated that this is not specifically intended for any type or caliber of lifter. I am confident that all lifters from novice to elite could benefit from this kind of training because at the very least it is a fun and challenging break from the norm. It is from my experience however that the intermediate powerlifter needs exposure to variety, volume, and frequent hard effort more than any other type of lifter. 

The truth is this program isn’t really an updated version of that now 2-year-old program. Instead it is a completely new one, loosely modeled after similar concepts while also utilizing some GZCL protocols. J&T2.0 is a means to achieve the original goals of placing a big focus on hypertrophy and work capacity over peak strength development. While that will certainly go up it is not the stated goal of the program. If it were then it would be better built for accomplishing that task. So your 1RM may improve but what we are really looking for here is a transformation from gym rat to freak beast. 

I have built and will train with Jacked & Tan 2.0 to commemorate the two-year anniversary of the original program because it helped solidify my understanding of my own training, improved my understanding of training others, and dramatically improved my strength and size. You’re also receiving this because like always, if I’m going to get big and strong I’ll try my best to make sure I bring along as many of you as possible! Huge thanks to all of you for making my goal a reality- to make the world a stronger place. 

Even greater thanks is due for your views, reads, subs, comments, and donations! The least I could do is continue providing quality free content that isn’t quite guaranteed to get you bigger and stronger but is damn near so. I hope you enjoy the following write up and find it helpful to your understanding and executing a massively successful run through Jacked & Tan 2.0. Also be sure to check out the updated compendium full of free programs and associated challenges. 

I’mma let you finish, but… a rant on training and programming

There is nothing special required for getting stronger, just strong effort.

It is important to understand the truth about training. We know an awful lot about the minutia but most experts will agree, when it comes to getting more jacked and extra strong there are hundreds of ways to open that protein tub. Sure there are best practices that myself and many others write about, but what happens in the real world is typically a bit different. People miss workouts, go harder longer than they should or might not even know how to gauge effort at all! And at the end of the day they’re only eating hotdogs and pizza anyways. 

If the data could be realistically collected and analyzed my hypotheses is that it would more likely defend the argument of “everything works if you try hard enough” rather than “these specific things work 100% of the time.” 

You need exactly seven more reps to 

accidentally Ronnie Coleman.

Effective training requires a few things:

1.       A general direction with a progressive and flexible plan.

a.       This means you know where you’re headed, the route, and means (more or less.)

A few mistakes here or there can be mitigated by:

2.       Good training habits!

a.       Like knowing when to push harder or go easy (regulating effort), monitoring rest, in-session fatigue, and recovery.

                                                                           i.      These are learned by experience as each session is an opportunity for refinement of the process and personalization to the program.

                                                                         ii.      Exposure to good coaches, training partners, and materials. 

But none of those actually matter without…

3.       Hard effort and honest training decisions!!!

a.       Do you really believe you can make that 4RM? Or might it accidentally end up being a 1RM or 2RM because you’ve been after that weight for a while and you’re more impatient than strong at the moment, unfortunately. Are you taking the T2 easy because your elbow actually hurts or are you just not feeling it? 

Be honest with yourself and your abilities and you’ll improve faster than you think.

Lastly this is simply a training program, not a holy grail and definitely not the only way to get jacked or tan. Hell this literally might be the worst place for tanning advice, because there is none. As you progress through J&T2.0 be sure to make it yours! This means customization to the exercise selection, pushing a rep out extra hard when you can, and choosing to skip some movements here or there because you truly are run down.  

I still got one more! 

(no you don't.)

T1 Structure & Progression

Movement options: These should either be competition lifts like the squat, bench press, or deadlift. Or they can be any type of multi-joint movement that can be loaded heavily with a high degree of relative safety (so weird shit you’re out) and ideally utilizes a barbell, but not required to do so.

Confused yet? Yeah me too. 

It makes more sense when put like this: 

Upper body lifts: Bench Press and OHP with other good options being Sling Shot bench, close grip, incline bench, push press, and jerk.

Lower body lifts: Squat and deadlift but also including the front squat, stiff legged or opposite stance deadlifts, and deficit deadlifts. (Sorry weightlifters the snatch and clean aren’t really suited for these kind of rep schemes.)

Seriously Important!!!

Workouts listed as Weight x Reps x Sets and 
+ means the last set has an optional AMRAP, 

(As Many Reps As Possible aka Rep Out.) 

Keep in mind that when performing max rep work

always keep 1-2 reps left in your tank. (regardless of the tier) 

Weekly structure: Alternating lower/upper or vice versa. 

            Day 1: Squat or deadlift variety

            Day 2: Bench or overhead press variety

            Day 3: Deadlift or squat variety (Must be different than Day 1.)

            Day 4: Overhead press or bench variety (Must be different than Day 2.)

Day 5: [OPTION, Not Programmed] Choose a movement type that needs more special attention. This can be for improving the capability of the lift itself or for the benefits of performing that lift, like getting a bigger back because your 5^th day is built around an uncommon but completely fine T1 row movement. Had I time enough to train 5x a week my J&T2.0 would have a Day 5 Sling Shot bench T1.

Note: Yes, you can swap the days around to where you can bench on day one.

T1: Block 1 - Weeks 1 through 6

Every training session you work up to a Rep Max (RM) then reduce the weight to a percentage based off a Training Max (TM) for additional T1 drop sets. An optional rep out is attached to the last drop set and can be used as a means to gauge progress and determine whether or not the intensity of the drop sets matches the desired outcome. These last set rep outs are the primary means of pushing effort when there’s gas in the tank to do so. Prioritize them in the T1. 

Mesocycle A: Weeks one through three are the portion of the program that calls for the highest rep maxes performed in the T1. These first three weeks are the highest volume across all tiers and will be the most brutal for lifters not accustomed to this style of training. (Good news is after three weeks you’ll be loving it.) 

Week 1: Work up to a 10RM then perform 70% of (TM) x 6 reps x 3+ sets
Week 2: Work up to an 8RM then perform 75% of  (TM) x 5 reps x 3+ sets
Week 3: Work up to a 6RM then perform 80% of (TM) x 4 reps x 3+ sets

Mesocycle B: Weeks four through six continue with RM attempts and follow-on T1 drop sets. However, the major difference is the T1 drop sets now progress with smaller weekly percentage increases. For most lifters this means going from 5% to 2.5% week-to-week, but for those with temporarily weaker lifts slightly larger percentages might be needed to reflect real-world allowable jumps (without needing ridiculous micro-loading, I’ll avoid the rant until later.) 

Week 4: Work up to a 4RM then perform 82.5% of (TM) x 3 reps x 3+ sets
Week 5: Work up to an 2RM then perform 85% of (TM) x 2 reps x 4+ sets
Week 6: Work up to a 1RM that you can confidently double if you wanted.

This Week 6 1RM should be within 5% of your actual max, if not already a new 1RM. There are no additional T1 drop sets following this attempt.

AMRAP Expectations: It is hard to say what you should expect on your last set rep outs. There are a lot of factors at play with this, like how hard you pushed the RM attempt beforehand, your work capacity at T1 intensities, and recovery habits. But as a frame of reference myself and my lifters running the 2.0 beta versions are seeing a typical +3 to +5 on the last set rep-outs of our T1 drop sets in the first three weeks. I would say that for Mesocycle A if that last set is greater than 12 reps than the weight is definitely too light and Mesocycle B should be adjusted. On the flip side of the coin if no additional reps are earned for more than three weeks in a row then it is suggested that a lighter intensity be used for the future T1 drop sets. Extended effort is a fundamental part of the program so while last set rep outs are optional it is suggested you do them as much as possible with these T1 drop sets in particular.

"So as many as possible, but not?"

T1: Block 2 - Weeks 7 through 12

Much like the first block the second continues with daily RM testing. The biggest difference is that   Block 2 itself is split in two mesocycles each working through three weeks of low-end rep maxes. This means the second half of Jacked & Tan 2.0 is significantly heavier than the first. Additionally, the T1 drop sets are no longer programmed off a training max, instead they are based on a percentage of the weight that was hit for the day’s RM attempt. This means that an increasingly outdated training max is no longer used and thus the T1 drop sets more accurately reflect the abilities of the lifter on that day, resulting in the effort tending to be higher in the T1 (before even considering rep outs.) 

Mesocycle C: Here is an opportunity to beat recent personal records for 6, 4, and 2RM’s from Block 1. This third mesocycle’s T1 drop sets are based at 85% of the day’s Rep Max (RM) attempt done for half the reps per set. Meaning this is seriously heavy and demanding work. 

Week 7: Work up to a 6RM then perform 85% of the RM x 3 reps x 5+ sets
Week 8: Work up to an 4RM then perform 85% of the RM x 2 reps x 5+ sets
Week 9: Work up to a 2RM then perform 85% of the the RM x 1 reps x 5+ sets

Mesocycle D: Very similar to the prior mesocycle this one culminates with finding new 5, 3, and 1RM’s. These are standard rep maxes utilized for most training programs and are the most commonly used when determining ability. (Really great for transitioning into one of those fancy specialized programs!) The drop sets here though are now pushed up to 90% which means that this fourth and final mesocycle is damn heavy and significantly heavier than the three that preceded it. But fortunately for you there was nine weeks of serious preparation leading up to it so this will be difficult, but not impossible. 

Week 10: Work up to a 5RM then perform 90% of the (RM) x 2 reps x 3+ sets
Week 11: Work up to an 3RM then perform 90% of the (RM) x 1 reps x 3+ sets
Week 12: Work up to a 1RM then rest ‘cause you earned that shit homie.

AMRAP Expectations: Since Block 2’s T1 drop sets are based off the rep max of that day versus an old training max it is harder to say. This second block is overall heavier and as a result fatigue will be higher, expect to see only +1 to +3 on these drop sets for Mesocycle C and +1 to +2 on Mesocycle D (if any at all, as they will be soul crushingly difficult.) If the drop sets yield greater than +5 on the last set rep outs for weeks seven and eight, then it is suggested that intensity be increased moderately for the remainder of the block. Then pat yourself on the back because apparently your work capacity at intensity is stellar.

The Illuminatty = Gains Train?

Maybe.

Before we get to T2 & T3 specifics...

T2 & T3 Max Rep Sets (MRS) Guidance

These are very simple to understand and very effective in use, especially so in the T2 and T3. And much like the Myo-Reps used in the original program they bring the pump to life. Better than before though these are easy to understand and progress.

        

Step One: With the appropriate movement identify which RM is called for that day.

Block One Rep Maxes

Weeks: 1/2/3/4/5/6 

T2a/b: 15/12/10/8/6/Rest

T3: 20/18/16/14/12/10  

Block Two Rep Maxes

Weeks: 7/8/9/10/11/12

T2a/b: 12/10/8/6/Rest/Rest

T3: Rest/18/16/14/12/Rest

Step Two: Perform three additional max rep sets with that weight, be sure to leave 1-2 reps in the tank on each MRS.

Step three: feel the pump and enjoy being jacked. MRS is that easy. 

Example: Wide Grip Lat Pull Down x “?” weight x 20 Reps + 3MRS

This means you would work up in a few sets to the heaviest 20 reps you could manage with the wide grip lat pull down, rest 30 to 60 seconds, then perform another set for max reps with that same weight. In total four sets will be done with the same weight. The first is identifying the RM desired, the following three are your MRS. Rest 30 to 60 seconds between all sets.

Rep drops across each MRS are very personal and subjected to a variety of factors, primarily work capacity and how damn hard you killed it in the T1 and T2. As a frame of reference when performing bodyweight pull ups for 4MRS I typically manage 12/6/4/4 (or in thereabouts range) and for lat pull downs it is much closer from set to set, so maybe 12/10/10/8. Rep drops are normal and expected. Only push as hard as you can recover from. 

T2 Structure & Progression

This is where some of you may get mixed up. There can be two to three T2 movements (T2a, T2b, T2c.) The first one (T2a) will always be programmed off of a training max across the 12 weeks. In Week-7 it will be calculated off the 1RM that was found the week prior; so be sure to update your spreadsheet! The T2a is where you gain additional volume in movement variations that should be close to your competition or T1 lifts. For this reason it is best that most lifters start their T2a with a normalized training style, like using percentages, reps, and sets because it makes tracking progress and planning it much, much easier, as linear progression is very straight forward.

Not like this newfangled bullshit… 

Additional T2 movements (T2b & T2c) are not programmed off of a training max! Instead like the T3 they use a Max Rep Set (MRS) progression. This is a means to introduce lifters to utilizing this effort-driving concept for heavier compound movements.

By the time you get to the T2b & T2c movements the fatigue is so real that finding a first set RM is going to be extremely offset from your fresh abilities. Perhaps it calls for finding a 12RM and following that with 3 additional Max Rep Sets (MRS) of the same weight… that 12RM won’t be anything close to what you could do normally with that movement and those additional MRS will drop in reps as they carry on. This is expected and serves as a means of auto-regulation. Only push your MRS as hard as you can recover from. So if you’re feeling good leave just 1-2 reps in the tank. If you’re feeling run down that would be leaving even more in the tank on MRS. 

And always be mindful of your recovery day-to-day and week-to-week.

A learning curve is expected here so dedicate the first 2-3 weeks for dialing in your effort and recovery. It is best to take it a bit easy at first then to go full savage, kill your arms with curls, then walk around like a coat rack for the next three days.

Remember, making progress is about consistently and sustainably producing effort. So long as you’re doing that the MRS concept works in all tiers. It just so happens that it is quite difficult to maintain sustainability in the T1. But the skill and usefulness of MRS can be developed in the T3 and honed in the T2. By then fearlessly driven lifters can attempt MRS in the T1. 

Failure to stay away from actual failure during a movement 

will result in failure at the end of the program.

Movement options: These can include all the movements from the T1, including machine and cable multi-joint movements. (Meaning these should also be compound lifts!) And although dumbbells weren’t explicitly allowed in the T1 they definitely are in the T2. The T2 movement for the workout should not be the same one as the T1. Closest they should be is one variety followed by another. For example, T1 front squat followed by T2 back squats, or bench with OHP. 

I tend to keep it fairly vanilla here: 

Lower body movements: Squat or deadlift varieties of front, high bar, hack squat machine, and single leg work like lunges and leg press. 

Upper body pressing movements: Bench, OHP, close grip bench, Spoto bench, incline, and legs up bench. However dumbbell varieties and dips are completely legitimate options. 

Additionally, back work is considered mostly a T2.  This means all types of rows, pull ups, and lat pull downs. Cables, machines, barbells are all available. (T1 option exists for barbell or kroc rows.) I recommend back work be either plugged into lower body or upper body workouts, whichever you prefer. I enjoy the struggle of doing back after squats and deadlifts personally… 

Weekly structure: Be sure your T1 and T2 do not match! If your T1 is a squat choose a DL, front squat, safety squat bar, or machine-type leg movement. Exposure to lift variety is a requirement of the program. A “Boring But Big” model will likely be too taxing as familiar lifts tend to be heavier lifts and heavier means more recovery debt!

Example T2 movements in a workout:

T1: Back Squat

T2a: Stiff Leg Deadlift

T2b: Single Leg Press

T2c: Chest Supported Row (Two are standard three are optional in the T2.) 

One more time for good measure: All workouts as Weight x Reps x Sets

T2: Block One - Weeks 1 through 6

Mesocycle A – Weeks 1 though 3

Week 1

T2a: 50% x 10 reps x 4 sets

            T2b: Find 15RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 15RM then do 3 more Max Rep Sets (MRS) at the same weight.

Week 2

T2a: 60% x 8 reps x 4 sets

            T2b: Find 12RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 12RM then do 3 more Max Rep Sets (MRS) at the same weight.

Week 3

T2a: 70% x 6 reps x 4 sets

            T2b: Find 10RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 10RM then do 3 more Max Rep Sets (MRS) at the same weight.

After week three the T2a intensity progression cuts in half. A thing to remember here is that some movements may be able to sustain 10% increases week to week while others can only do 5%. This is normal and is a function of work capacity, skill, and fatigue levels. So while your lower body lifts may progress these first three weeks by 10% weekly your upper body lifts might only go up by 5% week-to-week. This is fine and is in fact the situation I find myself in. 

The key is to adjust your T2a progression to fit reasonable expectations of performance that can be estimated off of recent training performances. The final set of the T2a movements should always be able to be completed. If failure to achieve that volume occurs then reduce the intensity of that specific movement. 

Mesocycle B – Weeks 4 though 6

Week 4

T2a: 75% x 4 reps x 5 sets (Note that it’s just 5% higher than the week prior.)

            T2b: Find 8RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 8RM then do 3 more Max Rep Sets (MRS) at the same weight.

Week 5

T2a: 80% x 2 reps x 7 sets

            T2b: Find 6RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 6RM then do 3 more Max Rep Sets (MRS) at the same weight.

Week 6

No T2! You’ve earned a rest. 

T2: Block Two Weeks 7 through 12

In this 2^nd Block the T2 progresses much like the means of the first six weeks. The difference here is a heavier trend and likely fewer reps in the MRS due to higher fatigue levels from the more demanding T1 and T2 work of the second half of Jacked & Tan 2.0. The weekly progression continues with the amount from Mesocycle B (So likely 5% or 2.5%). 

Mesocycle C – Weeks 7 though 9

Week 7

T2a: 70% x 6 reps x 5 sets

            T2b: Find 15RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 15RM then do 3 more Max Rep Sets (MRS) at the same weight.

Week 8

T2a: 75% x 5 reps x 5 sets

            T2b: Find 12RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 12RM then do 3 more Max Rep Sets (MRS) at the same weight.

Week 9

T2a: 80% x 4 reps x 5 sets

            T2b: Find 10RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 10RM then do 3 more Max Rep Sets (MRS) at the same weight.

Like Block 1 there’s a split between the progression of the T2 across the mesocycles C & D. Here the progression will cut in half again. For most this will mean a reduction of 5% to 2.5%.  Other decreases are allowed, so long as performance in the T1 is not hindered as a result. 

Mesocycle D – Weeks 10 though 12

Week 10

T2a: 82.5% x 3 reps x 6 sets (Note it’s just 2.5% higher than the week prior.)

            T2b: Find 6RM then do 3 more Max Rep Sets (MRS) at the same weight.

            T2c: Find 6RM then do 3 more Max Rep Sets (MRS) at the same weight.

Week 11

T2a: 85% x 2 reps x 7 sets

            T2b & T2c: Rest

Week 12

You just hit a lifetime best so crack open a beer or eleven and celebrate.

Me celebrating the Jackedening.

T3 Structure & Progression

Movement options: This one can be quite broad. The T3 is where your bodybuilding, rehabilitative, and rehabilitative movements play. This means that damn near everything under the sun is an option, which is great because that increases personalization of the program that in turn bumps up the fun meter. 

My top T3 pics by body part: (By no means an exhaustive list of options...)

Pecs: Flyes, Push Ups, DB spoon press.

Shoulders: Lateral raises, single arm overhead DB or KB press, rear delt flyes,
front plate raise and behind the neck press. 

Triceps: Cable triceps push downs and overhead extensions. Body weight dips,
diamond pushups, and skull crushers. 

Biceps: Ez bar curl, DB hammer curl, Incline DB curl, Machine preacher curl,
and cable rope curl.

Back: Body weight pull ups, v-grip lat pull down, rope lat pull down, wide grip lat pull down, v-grip cable row, chest supported row, and hyper extensions.

Abs: Planks, ab wheels, and Pallof presses. Hanging knee raise and leg raises. 

Quads: Leg extension (seated and laying), sissy squats, and box step ups. 

Hamstrings: Leg curls (all types), GHR, lunges, and RDL. 

Glutes/Hips general: Lunges, abduction/adduction machine, hip thrust,
and kick back machine.

Calves: I don’t do calves but I heard from Arnold donkey calve raises are good. 

#TeamCalves

Weekly structure: There should be a minimum of three to four movements in the T3. These are structured in a way to be accessories to the T1 and T2a movements. As stated previously, additional back work is a T2 for the most part and I prefer to put it on my squat or deadlift T1 days. You can instead opt to place it on your bench days. 

Example T3 movements in a workout:

T1: Back Squat

T2a: Stiff Leg Deadlift

T2b: Single Leg Press

T2c: Chest Supported Row

T3a: V Grip Cable Row

T3b: Leg Curl

T3c: Leg Extension

T3d: Dumbbell Hammer Curl (3-4 are standard optional 4-5 in the T3.)

T3: All Blocks Weeks 1 - 12

Like the tiers that came before it this one progresses linearly by reducing in rep values each week and ideally (but not required to do so) increasing in weight, at least modestly. These are performed by finding a rep max with that movement then using that weight and performing the additional max rep sets (MRS). This is a great means of autoregulation as it inherently requires you to do the work within your means. Push close to failure, but don’t reach it. If you’re new to isolation movements and lots of accessories go lightly and modestly at first. (The specifics of this progression are laid out in the MRS section.)

Where dreams are made!

Additional Guidance

What should you do if you miss estimated Rep Max (RM) ability? Don’t sweat it too hard, successful training requires flexibility and when you miss a rep target most of the time it won’t be by too much and as such its impact can be mitigated if later in the session that effort is accounted and adjusted for.

Perhaps the day calls for you to find a 5RM but what actually happened you were a bit overzealous and only got four reps, what should be done? Is progress ruined and the program now obsolete? No of course not.  What occurred here was a slight intensity overshot that requires adjustment later in the workout to limit effort somewhere else, since it was over extended here. Because of this the T1 drop sets or T2a should be reduced by either weight or volume, depending on whichever you feel would benefit you most in that workout. 

Accidentally too heavy on a Rep Max:

          To reduce T1 drop sets by 2.5% to 5% or one set less. Or they can opt to reduce the T2 work. Whichever the lifter feels would result in the highest quality repetitions. But if the lifter is having a great training session the entirety of the T1 and T2 can be attempted as programmed but they must take efforts to ensure post workout recovery is enhanced whether by food, rest, or both.

          When finding rep maxes in the T3 and estimations are too optimistic then it would be best to lower the weight enough to match the RM goal on the next set and then continue with the called for Max Rep Sets (MRS) with that lowered weight. So if you were supposed to hit a 12RM for curls and do 3MRS but instead you only hit a 10RM at 85 pounds, your follow on T3 MRS should be slightly lighter, like 75 or 80 pounds. 

Accidentally too light on a Rep Max:

          In this case you would determine how much weight to add based upon how many more reps you felt were possible that first RM attempt weight. 

Example: Lifter-A finds their 6RM. They work up to 435/197,3 (lb/kg) and stop when they reach six reps. After the set is over they determine they could have done three more reps with that weight and they’re stoked that they’ve gotten stronger.

Lifter-A then uses the below chart to add the appropriate amount of weight for one additional attempt. 

Potential Extra Reps	Add this much for final T1 RM attempt (Lb/Kg)
1-3	Stop. Work harder in T2&T3.
4 or more	Add 10/5 *Still gonna be a harrrrd set...

Author’s Note: This table can be helpful across all tiers and merely serves as an initial means of guidance for lifters who are new to understanding their capabilities with RM attempts and matching that up to sustainable effort with Jacked & Tan 2.0. This skill becomes more intuitive and as a result this table will likely not match up with experienced lifters and those who continue through the program.

Take home here is that if you can only manage one to two more reps with that weight then you’ve reached the actual goal: To approach failure closely enough that similar efforts can be sustained across 12 Weeks. 

In such a case it would be best to simply work harder later in the workout, whether that be a T1 drop sets, follow on T2 movements, or the T3. This can be done simply and effectively by adding a small amount of weight to what’s programmed or adding a rep out to the final set of a movement. Ultimately the means of increasing effort is up to the lifter. 

Successful training requires an inherent amount of flexibility.

Training flexibility requires intelligent decision making and there is no way around that. It is best to start learning personal performance indicators early because they are more valuable as strength and skill improve. Pushing for rep maxes is a great means of identifying technical faults, work capacity issues, and many other training concerns. This is why programs like Texas Method and other popular intermediate programs call for such practices. But they fall short when it comes to utilizing rep maxes in accessory movements- that’s where J&T2.0 fills the training gap and allows the lifter to determine their capabilities and limitations for main movements and accessories across broad rep maxes. (From concepts laid out in Applications & Adaptations.) 

Didn't mean that kind of flexibility but if
you get down like that cool.

Adding a 5^th Day

Use a similar workout structure as first four days but with a new T1 that should be selected based on what you want or need. (Meaning focus it on squat by adding an additional type-of-squat day, or vice versa for bench press, OHP, or deadlift.) Your 5^th day T2 and T3 movements should also be different in some way, but it is not required. An example of using the same lift but making its use different enough would be having Incline Bench be a T2a movement on Day 2 but later on an optional 5^th day you make it a T3a movement; thus using MRS versus linear percentage based progression. 

Exposure to lift variety is a major component of this program. When being strong in a variety of lifts you are generally strong, which makes this program great for training general strength. (Plus it’s fun to put up plates on a bunch of stuff!) 

An alternative to adding a 5^th day to Jacked & Tan 2.0 is to instead make it focused on accessories in order to build out a more complete package. Some lifts or body parts might need more attention and a 5^th “accessories” day is a great means to put that kind of work in without going too heavy, too often, which may result in reduced performance due to excess fatigue. 

Example 5^th day of Accessories option:

T2a – Barbell Row

T2b – T Bar Row

T2c – Dragon Flag

T3a – Ab Plank

T3b – Ez Bar Curl

T3c – Cable Rope Curl

Notice a lack of a T1. This means reduced intensity on this day but that will allow you to put more effort into your back work because unlike days one and three, this isn’t done after squatting or deadlifting. 

If I could add a 5^th day to my training schedule I would do either of these things:

1.       Opt to make it a back, abs, and biceps focused accessories day as those are generally what I feel this program lacks most (at least in its off-the-shelf release version.) 

2.       Focus it on Sling Shot work for the T1 with an overhead option for the T2a because I personally want to bring up my squat and bench most, in that order. 

Fortunately, I’ve devised a plan that I feel provides a reasonable inclusion of Sling Shot work as a T1. Because I really enjoy using it and didn’t have time in my weekly schedule for another day, I’ve opted to replace my T2a movement on the Day 4 Overhead Press workout with T1 Sling Shot work. The remainder of the workout has normal T2 and T3 MRS progression. So far this has been working well. Admittedly I’ll likely not be hitting any Slanger PR’s because it follows other T1 overhead work but that’s less of my concern than training my historically weak lockout with modestly overloaded intensities.

Conclusion

Clocking in at about 6,000 words this is nearly twice as long of a write up compared to the original. Fitting I guess. Hopefully the added length improves your understanding of its structure and progression because that was the largest complaint regarding 15 Weeks of Jacked & Tan: The Results. (The confusion is admittedly my fault.) When I had released that program never had I considered that so many people would use and benefit from it. I am amazed that even today lifters contact me singing the praises of the original Jacked & Tan. 

So far my experiences on Jacked & Tan 2.0 are limited to the first three weeks, which have been brutal, but the most fun I’ve had in the gym in many months. The clients helping me develop this are seeing excellent progress, especially in size and work capacity.  Luckily there’s a strong correlation between those two and strength improvement. Feedback from them is good and a summary of their accounts can be stated as “PR’d again in the T1, T2 might be a volume PR (not sure never really tracked it), and T3 continues to be a murderer, but it’s fun.” 

At the very least Jacked & Tan 2.0 is going to be a break from the usual monotony associated with common strength programs. It has always been my priority that training remain fun and challenging. If this program is anything it is definitely those two. It is not specialized for powerlifting or bodybuilding but instead represents my approach to a hybridized goal that will yield positive results for both strength and size should you have the required effort.

Lastly, remember nothing special is needed in getting bigger and stronger. No special programs, methods, movements, or spells to cast. There are a variety of means to getting jacked. From some Bulgarian madness to Dorian Yate’s “Blood and Guts,” lifters around the world have seen strength and size increases by countless means. 

You’re on your own when it comes to the tan. I've got no idea about that but I can make a mean burrito.