Durata/Programs/GZCL: Jacked & Tan 2.0

Powerbuilding · Hypertrophy

GZCL: Jacked & Tan 2.0

By Cody Lefever · With Permission

Also known as: jacked and tan · j&t · jnt 2.0 · gzcl jacked and tan · jacked & tan

Cody Lefever's 12-week size and strength block, four days a week, upper and lower. Each T1 session you work up to the week's rep max, from a 10-rep max down to a 2-rep max, then do drop sets: a % of your training max in weeks 1-5, a % of the max you just hit in weeks 7-11. Weeks 6 and 12 find a new 1-rep max. A T2 lift climbs by percentages beside it, and the other T2 and T3 lifts are max-rep sets: find the day's rep max, then three more sets with that weight for as many reps as you can. Training maxes are a 2-rep max you could hit on any day.

Advanced 4 days/week 12-week plan ~45–60 min/session

Get the app → Open in web app

Free to use · auto progression, rest timers & PR tracking built in

The coach

Cody Lefever

Cody Lefever is the creator of the GZCL Method and General Gainz training frameworks: a World Championship caliber lifter and coach, and a Marine veteran. Owner of Alma's Gym, North America's highest gym, he works with clients in person in Alma, Colorado and online around the world.

Gainz Fever GZCL Applications & Adaptations All programs by Cody Lefever

Overview

What is GZCL: Jacked & Tan 2.0?

Jacked & Tan 2.0 is Cody Lefever's 12-week block for size and work capacity, written up on his blog in July 2016 with a preloaded sheet in his free GZCL Program Compendium. Durata runs the sheet as he loaded it: four days a week, lower and upper. Day 1 is back squat, Day 2 bench press, Day 3 front squat in weeks 1 to 6 and deadlift in weeks 7 to 12, and Day 4 military press with Sling Shot bench as a second T1.

Each T1 session you work up to the week's rep max, then do drop sets. Weeks 1 to 5 go 10, 8, 6, 4 and 2-rep maxes, with drop sets at a percentage of your training max; week 6 finds a 1-rep max. Weeks 7 to 11 go 6, 4, 2, 5 and 3-rep maxes, with Backoff sets at 85% and then 90% of the weight you just hit; week 12 finds a new 1-rep max. A T2a lift climbs by percentages beside it (deficit deadlifts, close-grip bench, back squats, legs-up bench), and two more T2 lifts and three or four T3 exercises are max-rep sets.

Who it's for

Is GZCL: Jacked & Tan 2.0 right for you?

Lifters past the beginner stage who want more muscle and more work capacity while their strength keeps climbing. Cody says it suits any lifter from novice to elite but intermediates most, because they need variety, volume and hard effort. You need four days a week and a Sling Shot for Day 4. Sessions take about 45–60 minutes.

Progression

How progression works

Training maxes are 'an estimated daily 2RM', as his sheet says, and Durata asks for a 2-rep max on each lift. The deficit deadlift works off your deadlift's, and the close-grip and legs-up bench off your bench's, as his sheet does. After the week 6 test, update your training maxes from your new 1-rep maxes before week 7. On the last drop set, go for as many reps as you can if you have it in you, leaving one or two in the tank.

Max-rep sets are his simple way to push effort in the T2 and T3: work up in a few sets to the heaviest weight you can lift for the day's reps, rest 30 to 60 seconds, then do three more sets with that weight for as many reps as you can, leaving one or two in the tank. The T2 reps go 15, 12, 10, 8 and 6, rest in week 6, then 12, 10, 8 and 6 and rest for weeks 11 and 12. The T3 reps go 20 down to 10 in weeks 1 to 6, rest in week 7, then 18 down to 12, with week 12 off. You find the weight each session, so the app sets no weight rule for these.

Fixed % of Training Max for the block — the TM holds; retest and re-run to move it% of the parent lift's Training Max — moves when it moves

Durata runs this progression for you — every session's weights are computed from your training maxes, and your logged AMRAP sets are what move those maxes.

See it in action GZCL: Jacked & Tan 2.0 in Durata: the chart does the maths Cody Lefever's 12-week tiered block, followed through both halves: drops off the training max, then drops off the weight you just hit. →

The program

GZCL: Jacked & Tan 2.0 — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the sets marked AMRAP.

Week 14 sessions

Lower: Squat

Monday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×10 2×6 @ 70% 1×6+ @ 70%	3:00
Deficit Deadlift (Barbell)	4×10 @ 50%	2:00
Single Leg Press (Machine)	1×15 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×15 3×AMRAP	30s
Seated Cable Row - V Grip (Cable)	1×20 3×AMRAP	30s
Lying Leg Curl (Machine)	1×20 3×AMRAP	30s
Leg Extension (Machine)	1×20 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×20 3×AMRAP	30s

Upper: Bench

Tuesday~45–60 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×10 2×6 @ 65% 1×6+ @ 65%	3:00
Bench Press - Close Grip (Barbell)	4×10 @ 50%	2:00
Incline Bench Press (Barbell)	1×15 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×15 3×AMRAP	30s
Lateral Raise (Machine)	1×20 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×20 3×AMRAP	30s
Chest Fly (Dumbbell)	1×20 3×AMRAP	30s
Triceps Pushdown	1×20 3×AMRAP	30s

Lower: Front Squat

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Front Squat	1×10 2×6 @ 70% 1×6+ @ 70%	3:00
Squat (Barbell)	4×10 @ 50%	2:00
Reverse Lunge (Dumbbell)	1×15 3×AMRAP	30s
Lat Pulldown - V Grip (Cable)	1×15 3×AMRAP	30s
Leg Extension (Machine)	1×20 3×AMRAP	30s
Lying Leg Curl (Machine)	1×20 3×AMRAP	30s
Lat Pulldown - Wide Grip (Cable)	1×20 3×AMRAP	30s
EZ Bar Biceps Curl	1×20 3×AMRAP	30s

Upper: Military Press

Friday~45–60 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×10 2×6 @ 60% 1×6+ @ 60%	3:00
Sling Shot Bench Press (Barbell)	1×10 4×AMRAP	30s
Bench Press - Legs Up (Barbell)	4×10 @ 45%	2:00
Push Press	1×15 3×AMRAP	30s
Overhead Triceps Extension (Cable)	1×20 3×AMRAP	30s
Lateral Raise (Machine)	1×20 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×20 3×AMRAP	30s
Chest Fly (Dumbbell)	1×20 3×AMRAP	30s

Week 24 sessions

Lower: Squat

Monday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×8 2×5 @ 75% 1×5+ @ 75%	3:30
Deficit Deadlift (Barbell)	4×8 @ 60%	2:30
Single Leg Press (Machine)	1×12 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×12 3×AMRAP	30s
Seated Cable Row - V Grip (Cable)	1×18 3×AMRAP	30s
Lying Leg Curl (Machine)	1×18 3×AMRAP	30s
Leg Extension (Machine)	1×18 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×18 3×AMRAP	30s

Upper: Bench

Tuesday~45–60 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×8 2×5 @ 70% 1×5+ @ 70%	3:30
Bench Press - Close Grip (Barbell)	4×8 @ 55%	2:30
Incline Bench Press (Barbell)	1×12 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×12 3×AMRAP	30s
Lateral Raise (Machine)	1×18 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×18 3×AMRAP	30s
Chest Fly (Dumbbell)	1×18 3×AMRAP	30s
Triceps Pushdown	1×18 3×AMRAP	30s

Lower: Front Squat

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Front Squat	1×8 2×5 @ 75% 1×5+ @ 75%	3:30
Squat (Barbell)	4×8 @ 60%	2:30
Reverse Lunge (Dumbbell)	1×12 3×AMRAP	30s
Lat Pulldown - V Grip (Cable)	1×12 3×AMRAP	30s
Leg Extension (Machine)	1×18 3×AMRAP	30s
Lying Leg Curl (Machine)	1×18 3×AMRAP	30s
Lat Pulldown - Wide Grip (Cable)	1×18 3×AMRAP	30s
EZ Bar Biceps Curl	1×18 3×AMRAP	30s

Upper: Military Press

Friday~45–60 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×8 2×5 @ 65% 1×5+ @ 65%	3:30
Sling Shot Bench Press (Barbell)	1×8 4×AMRAP	30s
Bench Press - Legs Up (Barbell)	4×8 @ 50%	2:30
Push Press	1×12 3×AMRAP	30s
Overhead Triceps Extension (Cable)	1×18 3×AMRAP	30s
Lateral Raise (Machine)	1×18 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×18 3×AMRAP	30s
Chest Fly (Dumbbell)	1×18 3×AMRAP	30s

Week 34 sessions

Lower: Squat

Monday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×6 2×4 @ 80% 1×4+ @ 80%	4:00
Deficit Deadlift (Barbell)	4×6 @ 70%	2:30
Single Leg Press (Machine)	1×10 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×10 3×AMRAP	30s
Seated Cable Row - V Grip (Cable)	1×16 3×AMRAP	30s
Lying Leg Curl (Machine)	1×16 3×AMRAP	30s
Leg Extension (Machine)	1×16 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×16 3×AMRAP	30s

Upper: Bench

Tuesday~45–60 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×6 2×4 @ 75% 1×4+ @ 75%	4:00
Bench Press - Close Grip (Barbell)	4×6 @ 60%	2:30
Incline Bench Press (Barbell)	1×10 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×10 3×AMRAP	30s
Lateral Raise (Machine)	1×16 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×16 3×AMRAP	30s
Chest Fly (Dumbbell)	1×16 3×AMRAP	30s
Triceps Pushdown	1×16 3×AMRAP	30s

Lower: Front Squat

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Front Squat	1×6 2×4 @ 80% 1×4+ @ 80%	4:00
Squat (Barbell)	4×6 @ 70%	2:30
Reverse Lunge (Dumbbell)	1×10 3×AMRAP	30s
Lat Pulldown - V Grip (Cable)	1×10 3×AMRAP	30s
Leg Extension (Machine)	1×16 3×AMRAP	30s
Lying Leg Curl (Machine)	1×16 3×AMRAP	30s
Lat Pulldown - Wide Grip (Cable)	1×16 3×AMRAP	30s
EZ Bar Biceps Curl	1×16 3×AMRAP	30s

Upper: Military Press

Friday~45–65 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×6 2×4 @ 70% 1×4+ @ 70%	4:00
Sling Shot Bench Press (Barbell)	1×6 4×AMRAP	30s
Bench Press - Legs Up (Barbell)	4×6 @ 55%	2:30
Push Press	1×10 3×AMRAP	30s
Overhead Triceps Extension (Cable)	1×16 3×AMRAP	30s
Lateral Raise (Machine)	1×16 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×16 3×AMRAP	30s
Chest Fly (Dumbbell)	1×16 3×AMRAP	30s

Week 44 sessions

Lower: Squat

Monday~50–70 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×4 2×3 @ 82.5% 1×3+ @ 82.5%	4:30
Deficit Deadlift (Barbell)	5×4 @ 75%	3:00
Single Leg Press (Machine)	1×8 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×8 3×AMRAP	30s
Seated Cable Row - V Grip (Cable)	1×14 3×AMRAP	30s
Lying Leg Curl (Machine)	1×14 3×AMRAP	30s
Leg Extension (Machine)	1×14 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×14 3×AMRAP	30s

Upper: Bench

Tuesday~50–70 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×4 2×3 @ 77.5% 1×3+ @ 77.5%	4:30
Bench Press - Close Grip (Barbell)	5×4 @ 62.5%	3:00
Incline Bench Press (Barbell)	1×8 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×8 3×AMRAP	30s
Lateral Raise (Machine)	1×14 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×14 3×AMRAP	30s
Chest Fly (Dumbbell)	1×14 3×AMRAP	30s
Triceps Pushdown	1×14 3×AMRAP	30s

Lower: Front Squat

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Front Squat	1×4 2×3 @ 82.5% 1×3+ @ 82.5%	4:30
Squat (Barbell)	5×4 @ 75%	3:00
Reverse Lunge (Dumbbell)	1×8 3×AMRAP	30s
Lat Pulldown - V Grip (Cable)	1×8 3×AMRAP	30s
Leg Extension (Machine)	1×14 3×AMRAP	30s
Lying Leg Curl (Machine)	1×14 3×AMRAP	30s
Lat Pulldown - Wide Grip (Cable)	1×14 3×AMRAP	30s
EZ Bar Biceps Curl	1×14 3×AMRAP	30s

Upper: Military Press

Friday~50–70 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×4 2×3 @ 77.5% 1×3+ @ 77.5%	4:30
Sling Shot Bench Press (Barbell)	1×4 4×AMRAP	30s
Bench Press - Legs Up (Barbell)	5×4 @ 57.5%	3:00
Push Press	1×8 3×AMRAP	30s
Overhead Triceps Extension (Cable)	1×14 3×AMRAP	30s
Lateral Raise (Machine)	1×14 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×14 3×AMRAP	30s
Chest Fly (Dumbbell)	1×14 3×AMRAP	30s

Week 54 sessions

Lower: Squat

Monday~60–80 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×2 3×2 @ 85% 1×2+ @ 85%	5:00
Deficit Deadlift (Barbell)	7×2 @ 80%	3:00
Single Leg Press (Machine)	1×6 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×6 3×AMRAP	30s
Seated Cable Row - V Grip (Cable)	1×12 3×AMRAP	30s
Lying Leg Curl (Machine)	1×12 3×AMRAP	30s
Leg Extension (Machine)	1×12 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×12 3×AMRAP	30s

Upper: Bench

Tuesday~60–80 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×2 3×2 @ 80% 1×2+ @ 80%	5:00
Bench Press - Close Grip (Barbell)	7×2 @ 65%	3:00
Incline Bench Press (Barbell)	1×6 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×6 3×AMRAP	30s
Lateral Raise (Machine)	1×12 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×12 3×AMRAP	30s
Chest Fly (Dumbbell)	1×12 3×AMRAP	30s
Triceps Pushdown	1×12 3×AMRAP	30s

Lower: Front Squat

Thursday~60–80 min

Exercise	Sets × Reps	Rest
Front Squat	1×2 3×2 @ 85% 1×2+ @ 85%	5:00
Squat (Barbell)	7×2 @ 80%	3:00
Reverse Lunge (Dumbbell)	1×6 3×AMRAP	30s
Lat Pulldown - V Grip (Cable)	1×6 3×AMRAP	30s
Leg Extension (Machine)	1×12 3×AMRAP	30s
Lying Leg Curl (Machine)	1×12 3×AMRAP	30s
Lat Pulldown - Wide Grip (Cable)	1×12 3×AMRAP	30s
EZ Bar Biceps Curl	1×12 3×AMRAP	30s

Upper: Military Press

Friday~55–75 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×2 3×2 @ 80% 1×2+ @ 80%	5:00
Sling Shot Bench Press (Barbell)	1×2 4×AMRAP	30s
Bench Press - Legs Up (Barbell)	7×2 @ 60%	3:00
Push Press	1×6 3×AMRAP	30s
Overhead Triceps Extension (Cable)	1×12 3×AMRAP	30s
Lateral Raise (Machine)	1×12 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×12 3×AMRAP	30s
Chest Fly (Dumbbell)	1×12 3×AMRAP	30s

Week 64 sessions

Lower: Squat · 1RM Test

Monday~20–25 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×1	5:00
Seated Cable Row - V Grip (Cable)	1×10 3×AMRAP	30s
Lying Leg Curl (Machine)	1×10 3×AMRAP	30s
Leg Extension (Machine)	1×10 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×10 3×AMRAP	30s

Upper: Bench · 1RM Test

Tuesday~20–25 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×1	5:00
Lateral Raise (Machine)	1×10 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×10 3×AMRAP	30s
Chest Fly (Dumbbell)	1×10 3×AMRAP	30s
Triceps Pushdown	1×10 3×AMRAP	30s

Lower: Front Squat · 1RM Test

Thursday~20–25 min

Exercise	Sets × Reps	Rest
Front Squat	1×1	5:00
Leg Extension (Machine)	1×10 3×AMRAP	30s
Lying Leg Curl (Machine)	1×10 3×AMRAP	30s
Lat Pulldown - Wide Grip (Cable)	1×10 3×AMRAP	30s
EZ Bar Biceps Curl	1×10 3×AMRAP	30s

Upper: Military Press · 1RM Test

Friday~25–30 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×1	5:00
Sling Shot Bench Press (Barbell)	1×1	5:00
Overhead Triceps Extension (Cable)	1×10 3×AMRAP	30s
Lateral Raise (Machine)	1×10 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×10 3×AMRAP	30s
Chest Fly (Dumbbell)	1×10 3×AMRAP	30s

Week 74 sessions

Lower: Squat

Monday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×6 4×3, 15% off the top set 1×3+, 15% off the top set	4:00
Deficit Deadlift (Barbell)	5×6 @ 70%	2:30
Single Leg Press (Machine)	1×12 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×12 3×AMRAP	30s

Upper: Bench

Tuesday~45–60 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×6 4×3, 15% off the top set 1×3+, 15% off the top set	4:00
Bench Press - Close Grip (Barbell)	5×6 @ 70%	2:30
Incline Bench Press (Barbell)	1×12 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×12 3×AMRAP	30s

Lower: Deadlift

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×6 4×3, 15% off the top set 1×3+, 15% off the top set	4:00
Front Squat	5×6 @ 70%	2:30
Straight Leg Deadlift	1×12 3×AMRAP	30s
Lat Pulldown (Cable)	1×12 3×AMRAP	30s

Upper: Military Press

Friday~40–55 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×6 4×3, 15% off the top set 1×3+, 15% off the top set	4:00
Sling Shot Bench Press (Barbell)	1×7 4×AMRAP	30s
Bench Press - Legs Up (Barbell)	5×6 @ 65%	2:30

Week 84 sessions

Lower: Squat

Monday~55–75 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×4 4×2, 15% off the top set 1×2+, 15% off the top set	4:30
Deficit Deadlift (Barbell)	5×5 @ 75%	3:00
Single Leg Press (Machine)	1×10 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×10 3×AMRAP	30s
Seated Cable Row - V Grip (Cable)	1×18 3×AMRAP	30s
Lying Leg Curl (Machine)	1×18 3×AMRAP	30s
Leg Extension (Machine)	1×18 3×AMRAP	30s

Upper: Bench

Tuesday~55–75 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×4 4×2, 15% off the top set 1×2+, 15% off the top set	4:30
Bench Press - Close Grip (Barbell)	5×5 @ 75%	3:00
Incline Bench Press (Barbell)	1×10 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×10 3×AMRAP	30s
Lateral Raise (Machine)	1×18 3×AMRAP	30s
Chest Fly (Dumbbell)	1×18 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×18 3×AMRAP	30s

Lower: Deadlift

Thursday~55–75 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×4 4×2, 15% off the top set 1×2+, 15% off the top set	4:30
Front Squat	5×5 @ 75%	3:00
Straight Leg Deadlift	1×10 3×AMRAP	30s
Lat Pulldown (Cable)	1×10 3×AMRAP	30s
Seated Cable Row - Bar Wide Grip	1×18 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×18 3×AMRAP	30s
EZ Bar Biceps Curl	1×18 3×AMRAP	30s

Upper: Military Press

Friday~55–75 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×4 4×2, 15% off the top set 1×2+, 15% off the top set	4:30
Sling Shot Bench Press (Barbell)	1×4 4×AMRAP	30s
Bench Press - Legs Up (Barbell)	5×5 @ 70%	3:00
Bench Press (Dumbbell)	1×18 3×AMRAP	30s
Overhead Triceps Extension (Cable)	1×18 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×18 3×AMRAP	30s
Chest Fly (Dumbbell)	1×18 3×AMRAP	30s

Week 94 sessions

Lower: Squat

Monday~55–75 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×2 4×1, 15% off the top set 1×1+, 15% off the top set	5:00
Deficit Deadlift (Barbell)	5×4 @ 80%	3:00
Single Leg Press (Machine)	1×8 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×8 3×AMRAP	30s
Seated Cable Row - V Grip (Cable)	1×16 3×AMRAP	30s
Lying Leg Curl (Machine)	1×16 3×AMRAP	30s
Leg Extension (Machine)	1×16 3×AMRAP	30s

Upper: Bench

Tuesday~55–75 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×2 4×1, 15% off the top set 1×1+, 15% off the top set	5:00
Bench Press - Close Grip (Barbell)	5×4 @ 80%	3:00
Incline Bench Press (Barbell)	1×8 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×8 3×AMRAP	30s
Lateral Raise (Machine)	1×16 3×AMRAP	30s
Chest Fly (Dumbbell)	1×16 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×16 3×AMRAP	30s

Lower: Deadlift

Thursday~55–75 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×2 4×1, 15% off the top set 1×1+, 15% off the top set	5:00
Front Squat	5×4 @ 80%	3:00
Straight Leg Deadlift	1×8 3×AMRAP	30s
Lat Pulldown (Cable)	1×8 3×AMRAP	30s
Seated Cable Row - Bar Wide Grip	1×16 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×16 3×AMRAP	30s
EZ Bar Biceps Curl	1×16 3×AMRAP	30s

Upper: Military Press

Friday~60–80 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×2 4×1, 15% off the top set 1×1+, 15% off the top set	5:00
Sling Shot Bench Press (Barbell)	1×2 1×AMRAP	5:00
Bench Press - Legs Up (Barbell)	5×4 @ 75%	3:00
Bench Press (Dumbbell)	1×16 3×AMRAP	30s
Overhead Triceps Extension (Cable)	1×16 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×16 3×AMRAP	30s
Chest Fly (Dumbbell)	1×16 3×AMRAP	30s

Week 104 sessions

Lower: Squat

Monday~45–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 2×2, 10% off the top set 1×2+, 10% off the top set	4:30
Deadlift (Barbell)	6×3 @ 82.5%	2:30
Single Leg Press (Machine)	1×6 3×AMRAP	30s
Chest Supported Incline Row (Dumbbell)	1×6 3×AMRAP	30s
Seated Cable Row - V Grip (Cable)	1×14 3×AMRAP	30s
Lying Leg Curl (Machine)	1×14 3×AMRAP	30s
Leg Extension (Machine)	1×14 3×AMRAP	30s

Upper: Bench

Tuesday~45–65 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 2×2, 10% off the top set 1×2+, 10% off the top set	4:30
Bench Press - Close Grip (Barbell)	6×3 @ 82.5%	2:30
Incline Bench Press (Barbell)	1×6 3×AMRAP	30s
Shoulder Press (Dumbbell)	1×6 3×AMRAP	30s
Lateral Raise (Machine)	1×14 3×AMRAP	30s
Chest Fly (Dumbbell)	1×14 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×14 3×AMRAP	30s

Lower: Deadlift

Thursday~45–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 2×2, 10% off the top set 1×2+, 10% off the top set	4:30
Front Squat	6×3 @ 82.5%	2:30
Straight Leg Deadlift	1×6 3×AMRAP	30s
Lat Pulldown (Cable)	1×6 3×AMRAP	30s
Seated Cable Row - Bar Wide Grip	1×14 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×14 3×AMRAP	30s
EZ Bar Biceps Curl	1×14 3×AMRAP	30s

Upper: Military Press

Friday~50–65 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×5 2×2, 10% off the top set 1×2+, 10% off the top set	4:30
Sling Shot Bench Press (Barbell)	1×5 3×AMRAP	30s
Bench Press - Legs Up (Barbell)	6×3 @ 77.5%	2:30
Bench Press (Dumbbell)	1×14 3×AMRAP	30s
Overhead Triceps Extension (Cable)	1×14 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×14 3×AMRAP	30s
Chest Fly (Dumbbell)	1×14 3×AMRAP	30s

Week 114 sessions

Lower: Squat

Monday~50–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×3 2×1, 10% off the top set 1×1+, 10% off the top set	5:00
Deadlift (Barbell)	7×2 @ 85%	3:00
Seated Cable Row - V Grip (Cable)	1×12 3×AMRAP	30s
Lying Leg Curl (Machine)	1×12 3×AMRAP	30s
Leg Extension (Machine)	1×12 3×AMRAP	30s

Upper: Bench

Tuesday~50–65 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×3 2×1, 10% off the top set 1×1+, 10% off the top set	5:00
Bench Press - Close Grip (Barbell)	7×2 @ 85%	3:00
Lateral Raise (Machine)	1×12 3×AMRAP	30s
Chest Fly (Dumbbell)	1×12 3×AMRAP	30s
Rear Delt Reverse Fly (Dumbbell)	1×12 3×AMRAP	30s

Lower: Deadlift

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×3 2×1, 10% off the top set 1×1+, 10% off the top set	5:00
Front Squat	7×2 @ 85%	3:00
Seated Cable Row - Bar Wide Grip	1×12 3×AMRAP	30s
Hammer Curl (Dumbbell)	1×12 3×AMRAP	30s
EZ Bar Biceps Curl	1×12 3×AMRAP	30s

Upper: Military Press

Friday~50–65 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×3 2×1, 10% off the top set 1×1+, 10% off the top set	5:00
Sling Shot Bench Press (Barbell)	1×3 1×AMRAP	5:00
Bench Press - Legs Up (Barbell)	7×2 @ 80%	3:00
Rear Delt Reverse Fly (Dumbbell)	1×12 3×AMRAP	30s
Chest Fly (Dumbbell)	1×12 3×AMRAP	30s

Week 124 sessions

Lower: Squat · New 1RM

Monday~15–25 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×1	5:00

Upper: Bench · New 1RM

Tuesday~15–25 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×1	5:00
Bench Press - Close Grip (Barbell)	1×1	5:00

Lower: Deadlift · New 1RM

Thursday~15–25 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×1	5:00
Front Squat	1×1	5:00

Upper: Military Press · New 1RM

Friday~15–25 min

Exercise	Sets × Reps	Rest
Standing Military Press (Barbell)	1×1	5:00
Sling Shot Bench Press (Barbell)	1×1	5:00

FAQ

GZCL: Jacked & Tan 2.0 — common questions

Why a 2-rep max instead of a 1-rep max?

Cody's sheet defines the training max as an estimated daily 2RM, a weight you could lift twice on an ordinary day. In weeks 1 to 5 the drop sets are a percentage of it, and as the weeks go on it becomes easier to beat, which is the point: his sheet says the older training max makes the last-set rep-outs more likely as the weeks pass.

What if I miss a rep max?

Cody says not to sweat it. If you got fewer reps than the target, take a little off the drop sets or the T2a, by weight or by a set. If the rep max was too easy and you had four or more reps left, add 10 lb (5 kg) for one more attempt; with only one to three left, stop and work harder in the T2 and T3.

What is the Sling Shot bench on Day 4?

A second T1 on the press day, done with a Sling Shot, an elastic sleeve that helps you out of the bottom of the bench press. Find the week's rep max with it, then do max-rep sets with that weight: four in weeks 1 to 8, then one, three and one. His sheet lists a 7-rep max for week 7, and Durata keeps it as written.

Can I add a fifth day?

Cody gives two options: a fifth day built like the others around a new T1 that needs attention, or an accessories day with no T1, such as rows, T-bar rows, dragon flags, planks and curls. Durata builds the four days of his sheet; you can add a fifth session to the plan.

How long should I rest?

His sheet gives 3 to 5 minutes between T1 sets and 2 to 3 minutes for the T2a; max-rep sets rest 30 to 60 seconds. Durata starts each timer at the low end.

Is there an app that runs GZCL: Jacked & Tan 2.0 for you?

Yes. Durata runs GZCL: Jacked & Tan 2.0 as written, free: the 4-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.

Source: Jacked & Tan 2.0 by Cody Lefever, from his write-up and his GZCL Program Compendium sheet (swoleateveryheight, 2016)

With permission from Cody Lefever, who gave Durata permission to carry this program.

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What is GZCL: Jacked & Tan 2.0?

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How progression works

GZCL: Jacked & Tan 2.0 — every set, every session

Lower: Squat

Upper: Bench

Lower: Front Squat

Upper: Military Press

Lower: Squat

Upper: Bench

Lower: Front Squat

Upper: Military Press

Lower: Squat

Upper: Bench

Lower: Front Squat

Upper: Military Press

Lower: Squat

Upper: Bench

Lower: Front Squat

Upper: Military Press

Lower: Squat

Upper: Bench

Lower: Front Squat

Upper: Military Press

Lower: Squat · 1RM Test

Upper: Bench · 1RM Test

Lower: Front Squat · 1RM Test

Upper: Military Press · 1RM Test

Lower: Squat

Upper: Bench

Lower: Deadlift

Upper: Military Press

Lower: Squat

Upper: Bench

Lower: Deadlift

Upper: Military Press

Lower: Squat

Upper: Bench

Lower: Deadlift

Upper: Military Press

Lower: Squat

Upper: Bench

Lower: Deadlift

Upper: Military Press

Lower: Squat

Upper: Bench

Lower: Deadlift

Upper: Military Press

Lower: Squat · New 1RM

Upper: Bench · New 1RM

Lower: Deadlift · New 1RM

Upper: Military Press · New 1RM

GZCL: Jacked & Tan 2.0 — common questions

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