GZCL Jacked & Tan 2.0, on your phone

Twelve weeks of rep maxes, back-off sets and plenty of accessory work.

How it works

• Two six-week blocks, each ending with a one-rep max attempt. Four days a week, upper and lower, with an optional fifth day.
• Tier 1 (T1) is a main lift. Each session you work up to a rep max: a 10RM in week 1, down to a 1RM in week 6.
• After the rep max come back-off sets. Block 1 uses 70–85% of your training max; block 2 uses 85–90% of that day's rep max.
• Tier 2 (T2a) is a related lift on fixed percentages. Other T2 and all T3 lifts use max-rep sets: find a rep max, then do three more sets with that weight.
• Leave 1–2 reps in reserve on rep-max work.

What SpreadLift does for you

• Today's sets with exact kg or lb, worked out from your numbers.
• Plates per side for your bar and collars, with warm-ups if you want them.
• One-thumb logging, so your sessions stay quick.

Is it for you?

The author aims it mostly at intermediate lifters who want size and work capacity more than a peak for a meet.

Questions

When do my numbers update?

The program sets a new training max from the one-rep max you find in week 6, before block 2.

What if I miss a rep max?

Trim that day's back-off sets or T2 work a little, as the author suggests.

Is this the official Jacked & Tan 2.0?

No. Jacked & Tan 2.0 was written by Cody LeFever (GZCL) and published on his blog, Swole at Every Height, in July 2016. SpreadLift isn't affiliated with him.