Day
1 Training Max
2
3
4
1
2
3
4
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
T2A
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Start Date
Days per week
Squat
Bench
Dead
OHP
Progression
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
2/26/2018
4
285
195
300
145
T2B
Chest Supp Row
DB Shoulder
Lat Pull
Push Press
# T2 Lifts 2
# T3 Lifts 3
1RM Wk 6 Squat
Bench
Dead
OHP
T2C
T3A
Cable Tri Pus
Shrug
Leg Ext
Cable Tri Pus
Increment
0
0
0
0
T3B
Cable Row
Pec Fly
WG Lat Pulldo
Shrug
T1 - weeks 1-5, work up to RM (blue), then perform working sets (based on TM and progression table), last
T1 - weeks 7-12, work up to RM, then working sets are based on a % of that RM. Week 12 is 1RM.
T2a is % of TM (updated at week 7). T2b is work up to RM, then MRS (these will decrease!)
T3 is volume work
Blue fields are warm-ups toward your training weight, white fields are working sets
Work up...
T1 Target
Date
Meso/Wk/Day
T1
Wt Rep Wt Rep Wt
2/26/2018
1/1/1
Squat
2/27/2018
1/1/2
Bench
Find 10RM
3/1/2018
1/1/3
Dead
3/3/2018
1/1/4
OHP
3/5/2018
1/2/1
Squat
3/6/2018
1/2/2
Bench
Find 8RM
3/8/2018
1/2/3
Dead
3/10/2018
1/2/4
OHP
3/12/2018
1/3/1
Squat
3/13/2018
1/3/2
Bench
Find 6RM
3/15/2018
1/3/3
Dead
3/17/2018
1/3/4
OHP
3/19/2018
2/1/1
Squat
3/20/2018
2/1/2
Bench
Find 4RM
3/22/2018
2/1/3
Dead
3/24/2018
2/1/4
OHP
3/26/2018
2/2/1
Squat
3/27/2018
2/2/2
Bench
Find 2RM
3/29/2018
2/2/3
Dead
3/31/2018
2/2/4
OHP
21
22
23
Find 1RM
24
25
26
27
Find 6RM
28
29
30
31
Find 4RM
32
33
34
35
Find 2RM
36
37
38
39
Find 5RM
40
41
42
43
Find 3RM
44
45
46
47
48
Find 1RM
4/2/2018
4/3/2018
4/5/2018
4/7/2018
4/9/2018
4/10/2018
4/12/2018
4/14/2018
4/16/2018
4/17/2018
4/19/2018
4/21/2018
4/23/2018
4/24/2018
4/26/2018
4/28/2018
4/30/2018
5/1/2018
5/3/2018
5/5/2018
5/7/2018
5/8/2018
5/10/2018
5/12/2018
5/14/2018
5/15/2018
5/17/2018
5/19/2018
2/3/1
2/3/2
2/3/3
2/3/4
3/1/1
3/1/2
3/1/3
3/1/4
3/2/1
3/2/2
3/2/3
3/2/4
3/3/1
3/3/2
3/3/3
3/3/4
4/1/1
4/1/2
4/1/3
4/1/4
4/2/1
4/2/2
4/2/3
4/2/4
4/3/1
4/3/2
4/3/3
4/3/4
Squat
Bench
Dead
OHP
Squat
Bench
Dead
OHP
Squat
Bench
Dead
OHP
Squat
Bench
Dead
OHP
Squat
Bench
Dead
OHP
Squat
Bench
Dead
OHP
Squat
Bench
Dead
OHP
Increment 2.5
0
0
0
0
1. Make a copy of this in your local drive (File > Make a copy) to make changes on your own copy
2. Enter your start date, lifting days per week, # of T2 and T3 lifts, and your smallest weight increment
3. Choose your T1 lifts and 2-3 Rep Max starting in cell D4 and E4 - put these in order of your lifting days
4. Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow
5. Click the blue button to create your customized schedule
T3B
T3C
Cable Row
DB Hammer Cu
Pec Fly
Rear Delt Fly
WG Lat PulldoEZ Bar Curl
Shrug
Incline DB Curl
T3D
Jacked & Tan 2.0 http://swoleateveryheight.blogspot.com/2016/07/jacked-t
Source link https://docs.google.com/spreadsheets/d/1I6p5zqrIIop8qFz2Qib
Want more customization? Unhide rows 21-34 to tweak your lifts and progres
Questions & comments: deweycooter@gmail.com or reddit.com/u/steve_dc
nd progression table), last is AMRAP. Week 6 is 1RM.
Week 12 is 1RM.Create my J&T2.0 Schedule
decrease!)
Working Sets
Rep Wt Rep Wt Reps Rep Rep
200
6
125
6
210
6
85
6
215
5
135
5
225
5
95
5
230
4
145
4
240
4
100
4
235
3
150
3
250
3
110
3
240
2
155
2
255
2
115
2
+
Delete
Worko
ut
Data
T2A
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
%TM
150
100
105
90
180
105
115
100
210
115
120
105
225
120
125
110
240
125
130
115
Rep Rep Rep Rep Rep
10
10
10
10
8
8
8
8
6
6
6
6
4
4
4
4
2
2
2
2
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
3
3
3
3
2
2
2
2
1
1
1
1
2
2
2
2
1
1
1
1
0
0
0
0
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Deficit Dead
CG Bench
Front Squat
Legs Up Bench
Rest
Rest
Rest
Rest
0 6
0 6
0 6
0 6
0 5
0 5
0 5
0 5
0 4
0 4
0 4
0 4
0 3
0 3
0 3
0 3
0 2
0 2
0 2
0 2
Rest
Rest
Rest
Rest
nges on your own copy
allest weight increment
order of your lifting days
ft should follow
ot.com/2016/07/jacked-tan-20.html
d/1I6p5zqrIIop8qFz2QibQd82IqocAeMLmLKNsKEAcNhU/edit#gid=0
eak your lifts and progression tables.
reddit.com/u/steve_dc
Work up...
Working Sets
T2B
Rep Max Wt Rep Wt Rep Wt Rep Wt MRS MRS MRS
T3A
Chest Supp Row
15
Cable Tri Pushd
DB Shoulder
15
Shrug
Lat Pull
15
Leg Ext
Push Press
15
Cable Tri Pushd
Chest Supp Row
12
Cable Tri Pushd
DB Shoulder
12
Shrug
Lat Pull
12
Leg Ext
Push Press
12
Cable Tri Pushd
Chest Supp Row
10
Cable Tri Pushd
DB Shoulder
10
Shrug
Lat Pull
10
Leg Ext
Push Press
10
Cable Tri Pushd
Chest Supp Row
8
Cable Tri Pushd
DB Shoulder
8
Shrug
Lat Pull
8
Leg Ext
Push Press
8
Cable Tri Pushd
Chest Supp Row
6
Cable Tri Pushd
DB Shoulder
6
Shrug
Lat Pull
6
Leg Ext
Push Press
6
Cable Tri Pushd
Rest
Rest
Rest
Rest
Chest Supp Row
DB Shoulder
Lat Pull
Push Press
Chest Supp Row
DB Shoulder
Lat Pull
Push Press
Chest Supp Row
DB Shoulder
Lat Pull
Push Press
Chest Supp Row
DB Shoulder
Lat Pull
Push Press
Chest Supp Row
DB Shoulder
Lat Pull
Push Press
Rest
Rest
Rest
Rest
12
12
12
12
10
10
10
10
8
8
8
8
6
6
6
6
0
0
0
0
Cable Tri Pushd
Shrug
Leg Ext
Cable Tri Pushd
Cable Tri Pushd
Shrug
Leg Ext
Cable Tri Pushd
Cable Tri Pushd
Shrug
Leg Ext
Cable Tri Pushd
Cable Tri Pushd
Shrug
Leg Ext
Cable Tri Pushd
Cable Tri Pushd
Shrug
Leg Ext
Cable Tri Pushd
Cable Tri Pushd
Shrug
Leg Ext
Cable Tri Pushd
Cable Tri Pushd
Shrug
Leg Ext
Cable Tri Pushd
Rep Wt MRS MRS MRS
T3B
Rep Wt MRS MRS MRS
T3C
Rep Wt MRS
20
Cable Row
20
DB Hammer Curl 20
20
Pec Fly
20
Rear Delt Fly
20
20
WG Lat Pulldown 20
EZ Bar Curl
20
20
Shrug
20
Incline DB Curl
20
18
Cable Row
18
DB Hammer Curl 18
18
Pec Fly
18
Rear Delt Fly
18
18
WG Lat Pulldown 18
EZ Bar Curl
18
18
Shrug
18
Incline DB Curl
18
16
Cable Row
16
DB Hammer Curl 16
16
Pec Fly
16
Rear Delt Fly
16
16
WG Lat Pulldown 16
EZ Bar Curl
16
16
Shrug
16
Incline DB Curl
16
14
Cable Row
14
DB Hammer Curl 14
14
Pec Fly
14
Rear Delt Fly
14
14
WG Lat Pulldown 14
EZ Bar Curl
14
14
Shrug
14
Incline DB Curl
14
12
Cable Row
12
DB Hammer Curl 12
12
Pec Fly
12
Rear Delt Fly
12
12
WG Lat Pulldown 12
EZ Bar Curl
12
12
Shrug
12
Incline DB Curl
12
10
10
10
10
0
0
0
0
18
18
18
18
16
16
16
16
14
14
14
14
12
12
12
12
0
0
0
0
Cable Row
Pec Fly
WG Lat Pulldown
Shrug
Cable Row
Pec Fly
WG Lat Pulldown
Shrug
Cable Row
Pec Fly
WG Lat Pulldown
Shrug
Cable Row
Pec Fly
WG Lat Pulldown
Shrug
Cable Row
Pec Fly
WG Lat Pulldown
Shrug
Cable Row
Pec Fly
WG Lat Pulldown
Shrug
Cable Row
Pec Fly
WG Lat Pulldown
Shrug
10
10
10
10
0
0
0
0
18
18
18
18
16
16
16
16
14
14
14
14
12
12
12
12
0
0
0
0
DB Hammer Curl
Rear Delt Fly
EZ Bar Curl
Incline DB Curl
DB Hammer Curl
Rear Delt Fly
EZ Bar Curl
Incline DB Curl
DB Hammer Curl
Rear Delt Fly
EZ Bar Curl
Incline DB Curl
DB Hammer Curl
Rear Delt Fly
EZ Bar Curl
Incline DB Curl
DB Hammer Curl
Rear Delt Fly
EZ Bar Curl
Incline DB Curl
DB Hammer Curl
Rear Delt Fly
EZ Bar Curl
Incline DB Curl
DB Hammer Curl
Rear Delt Fly
EZ Bar Curl
Incline DB Curl
10
10
10
10
0
0
0
0
18
18
18
18
16
16
16
16
14
14
14
14
12
12
12
12
0
0
0
0
MRS MRS
Volume
Reps