BEFORE STARTING ANY EXERCISE OR NUTRITION PROGRAM, PLEASE, CONSULT YOUR DOCTOR. BY TRAINING WITHIN THIS PROGRAM,
YOU REALIZE AND ASSUME ANY AND ALL RISKS INVOLVED WITH WEIGHT TRAINING AT THIS INTENSITY. PROCEED AT YOUR OWN RISK!
OUR OWN RISK!
SHOW ME THE MEANING OF BEING SWOLEY
Day: 1
Warmup: Measure and note your arm and chest dimensions.
Bench Press
Close Grip Bench (bands)
3x12
3x12
Super Set A:
Z-Press
Diamond Push Ups
Tricep Extension
3x12
3xmax#
3x12
Super Set B:
Tricep Kick Back
DB Flys
Planks
3x12
3x12
3x30 secs
60%, 62.5%, 65%
Cardio: You’re getting jacked, not cut. No cardio today.
Recovery: Frosted fudge cakes to go with your frosted tips.
HIT THE ROAD, JACKED
Day: 2
Warmup: Jog for 10 minutes.* *Or not.
Lat Pulls
Chest Supported Row
3x12
3x12
Super Set A:
Shrugs
DB Row
Barbell Bicep Curl
3x12
3x12
3x12
Super Set B:
Pull Up
Reverse Barbell Curl
Ab roll out
3x12
3x12
3x8
Cardio: Better hit the road; no time for cardio today.
Recovery: Road trips call for Iced Honey Buns and chocolate milk.
AS LONG AS YOU LIFT ME
Day: 3
Warmup: Travel to your favorite place to lift; tell folks there why it’s
your favorite.
Back Squat
Deadlift
3x12
3x12
Super Set A:
Step Ups
Lunges
Plate Twists
3x8 ea leg
3x8 ea leg
3x10 ea side
Super Set B:
Leg Extension
Leg Curl
Crunches
3x12
3x12
3x30
55%, 60%, 65%
50%, 55%, 60%
Cardio: If you have energy for cardio after today …
Recovery: Pork Chops, mashed potatoes, Fudge Rounds
JACKED PANTHER
Day: 4
Warmup: Slink around like a panther for three minutes.
Incline Press
Standing OH Press
3x12
3x12
Super Set A:
Side DB Raise
Wide Grip pushup
OH DB Tri Extension
3x12
3x12
3x12
Super Set B:
Band pull aparts
21 Gun Salute Tri Ext
Ab roll out
3x12
3x12
3x8
55% (of bench max)
Cardio: In Wakanda, they walk. You, too, should walk.
Recovery: Strawberry Shortcake Rolls and jacked eye peas.
JACKED TO THE FUTURE
Day: 5
Warmup: Convince a white haired man you’re from the future.
Bent Over Rows
Pullups - hold in top position
3x12
3x5 - 5 second hold each
Super Set A:
Shrugs
Seated Row
Band Curls
3x12* HEAVY
3x12
3x12
Super Set B:
Lat Pull
Crunches
21 Gun Salute
3x12
3x30
3 rounds
Cardio: Walk one block, looking like Marty McFly.
Recovery: Pork chops, instant potatoes (cheesy), milk, Star Crunch.
REST
Days: 6&7
To Do:
1. Restock the panty
2. Find an old mixtape
3. Play Jacks
4. Get Jacked
5. Be Jacked
6. Live Jacked
JACKED BE NIMBLE
Day: 8
Warmup: Five athletic (nimble) jumping jacks.
Bench Press
Floor Press
3x12
3x12
60% (of bench max)
Super Set A:
DB Incline Press
Front DB Hold
Skull Crushers
3x12
3x5 - Five second hold at shoulder level
3x12
Super Set B:
DB Kickback
Band Pullaparts
Ab roll out
3x12
3x15
3x8
Cardio: Jump over two thimbles. Full heart rate recovery after.
Recovery: Put some Nutty Buddys in the freezer, eat before they thaw.
JACKED BE QUICK
Day: 9
Warmup: Walk briskly into the weight room … then sit down and rest.
Lat Pulls
Chest Supported Row
3x12
3x12
Super Set A:
Shrugs
Inverted Row
DB Hammer Curl
3x12* HEAVY
3x12
3x12
Super Set B:
Pull Up
Concentrated DB Curl
V-up with Med Ball
3x12
3x12
3x8
Cardio: This was a quick workout - get out of the weight room fast.
Recovery: Warm Fudge Rounds (from fast microwave) and ice cream.
I LIFT IT THAT WAY
Day: 10
Warmup: Boy Bands are now Man Bands. Dance accordingly.
Back Squat
Deadlift
3x12
3x12
Super Set A:
1 Leg Squat
Glute Ham Raise
AB Leg Lifts
3x8 ea leg
3x12
3x12
Super Set B:
Squat Jumps
Wall Sit
Crunches
3x12
3x30 seconds
3x30
55%, 60%, 65%
50%, 55%, 60%
Cardio: Dance is done - get home before you have to cleanup.
Recovery: Pecan Pinwheels with two scoop protein shake.
JACKED FROST
Day: 11
Warmup: Frost your tips … or walk into the gym looking Jacked.
Incline Press
Close Grip Bench
3x12
3x12
Super Set A:
Z Press
Pushup on Med Ball
Band Tricep Extension
3x12
3x12
3x12
Super Set B:
DB Overhead Press
OH Tricep Extension
Ab roll out
3x12
3x12
3x8
55% (of bench max)
55% (of bench max)
Cardio: Karaoke (the singing thing, not the running thing)
Recovery: Ham, green beans, hot rolls … and Frost Fudge Cakes.
JACKED TO THE FUTURE II
Day: 12
Warmup: Say, “We’ve got to go back” five times.
Bent Over Rows
Lat Pulls
3x12
3x12
Super Set A:
Shrugs
Seated Row
Band Curls
3x20* HEAVY
3x12
3x20
Super Set B:
Pullup
Crunches
21 Gun Salute
3x5 - 5 second negative/eccentric
3x30
3 rounds
Cardio: Pretend you are riding a hoverboard … for a block.
Recovery: The future is here - top half Oatmeal Creme Pie, bottom half
Fudge Round.
REST
Days: 13&14
To Do:
1. Watch Back to the Future
2. Take votes on all-time favorite boy band
3. Restock Little Debbies
4. Cut a Jacked-o-Lantern in a watermelon
5. Buy a new Jackedet (jacket)
6. Sharpen your Jacked Knife
A FEW KIDS ON THE BLOCK
Day: 15
Warmup: Find some holey jeans, preferably stone washed.
Bench Press
Close Grip Bench
10, 10, 8, 8
10, 10, 8, 8
70%, 70%, 75%, 77%
Super Set A:
DB Mil Press
Side DB Hold
Diamond Pushups
3x10
3x5 - Five second hold at shoulder level
3xmax#
Super Set B:
Tricep Pushdown
DB Fly
Ab roll out
3x10
3x10
3x8
Cardio: Hang Tough on a mile run (or, substitute a walk to the car).
Recovery: You’ve got the white stuff (eat two sleeves of Oreos).
JACKED BLACK
Day: 16
Warmup: Study the wrestling moves of Nacho Libre
Lat Pulls
Chest Supported Row
10, 10, 8, 8
10, 10, 8, 8
Super Set A:
Shrugs
Landmine Single Arm Row
Preacher Curl
3x10* HEAVY
3x10
3x10
Super Set B:
Pull Up
Barbell Curl
Windshield Wipers
3xmax#
3x10
3x8
Cardio: Three reps of the Nacho Libre jump (those who know, know).
Recovery: Toast, crushed tortilla chips, corn on the cob.
LARGER THAN LIFE
Day: 17
Warmup: Large Than Life Song. On Repeat. Let the music take over.
Back Squat
Deadlift
3x8
3x8
Super Set A:
Step Ups
Glute Ham Raise
DB Side Bends
3x7 each leg
3x12
3x12 each side
Super Set B:
Lunges
TKEs
Crunches
3x8 each leg
3x20 each leg
3x30
65%, 70%, 72%
60%, 65%, 68%
Cardio: Take large steps back to the car.
Recovery: Two scoops protein shake, Zebra Cakes (at your discretion).
JACKED & JILL
Day: 18
Warmup: Go up a hill to fetch a pail of water … don’t forget your bucket.
Incline Press
OH Press
10, 10, 8
10, 8, 8
Super Set A:
Z Press
DB Fly
Band Tricep Extension
3x10
3x10
3x12
Super Set B:
DB Bench Press
DB Kickback
Ab roll out
3x20
3x10
3x8
55%, 60%, 63% (of bench)
40%, 42%, 46% (of bench)
Cardio: Don’t take the chance of falling down and breaking your crown.
Recovery: Steak, salad (just kidding), corn, baked beans, Swiss Rolls.
JACKED FRIDAY
Day: 19
Warmup: Wait in line for a killer deal on caffeine.
Single Arm Seated Row
Lat Pulls
3x10
3x10 (2 second hold at bottom)
Super Set A:
Shrugs
Inverted Row
Reverse Bar Curls
3x15* HEAVY
3x10 (add weight to waist)
3x10
Super Set B:
Pullup
Crunches
21 Gun Salute
3x5 - 5 second hold at top
3x30
3 rounds
Cardio: Too tired - you got up early to get that deal. Head home.
Recovery: Eat one, get one free deal today. Nutter Butter sleeve x 2.
REST
Days: 20&21
To Do:
1. Watch Nacho Libre
2. Scour the paper for some coupons on Little Debbies
3. Admire gains
4. Ask friends/family if they gains (they are lying if they say no)
5. Do five Jumping Jackeds
6. Eat Apple Jackeds. (Jacks)
DON’T GO BREAKING MY CHALK
Day: 22
Warmup: Two toe touches, supersetted with sweeping arm swings.
Bench Press
Close Grip Bench
10, 8, 6, max# 65%, 70%, 75%, 60%
10, 10, 10
Super Set A:
Behind Neck Press
3-Way DB Raise
DB Fly
3x10
3x8 each way
3x8
Super Set B:
Tricep Pushdown
Dips
Ab roll out
3x10
3xmax#
3x8
Cardio: Chalk it up as a good day - that warmup was intense.
Recovery: Enjoy the chalky taste of delicious Donut Sticks with
chocolate milk.
JACKED RABBIT
Day: 23
Warmup: Jump to conclusions - you’re jacked.
Bent Over Rows
Chest Supported Row
3x8
3x8
Super Set A:
Shrugs
DB Row
Alt DB Curl
3x10* HEAVY
3x10
3x10
Super Set B:
Pull Up
Reverse Grip Curl
Barbell Twists
3xmax#
3x10
3x10
Cardio: Hop on home - you’ve earned the day off.
Recovery: Cadbury eggs (at least three), whole milk.
CALL OF DUTY: JACKED OPS
Day: 24
Warmup: Duck five headshots and respawn in the gym.
Back Squat
Deadlift
3x8
8, 8, max#
65%, 70%, 72%
60%, 65%, 60%
Super Set A:
1 Leg Squat
Glute Ham Raise
V-Ups
3x8 each leg
3x10
3x8
Super Set B:
Squat Jumps
Wall Sit
Crunches
3x8
30 sec, 30 sec, Max time
3x30
Cardio: Find a high spot and wait. Campers always win.
Recovery: Iced Honey Buns. Dual wield.
JACKED OF ALL TRADES
Day: 25
Warmup: Speed ladder. Set it up, but don’t run in it.
OH Press
Close Grip Bench
8,8, max# 40%, 40%, 35% (of bench)
3xmax# 50% (of bench max)
Super Set A:
Barbell Front Raise
DB Bench
Skull Crushers
3x8
3x12
3x8
Super Set B:
DB Overhead Press
Diamond Pushups
Ab roll out
3x12
3xmax#
3x8
Cardio: Trade in your speed ladder for a step ladder.
Recovery: Meatloaf, mashed potatoes and gravy, rolls, Peanut Clusters.
JACKED IN THE BOX
Day: 26
Warmup: Jump out and scare at least three people today.
Chest Supported Rows
Lat Pulls
3x8
3x8
Super Set A:
Shrugs
Bent Over Row
Preacher Curls
3x20* HEAVY
3x8
3x12
Super Set B:
Pullup
Crunches
21 Gun Salute
3xmax#
3x30
3 rounds
Cardio: Drive to Jack in The Box. Take a break if needed.
Recovery: Jack in The Box, washed down with whole milk and Chocolate
Creme Pies.