Start Date 2/26/2018 # T2 Lifts 2 Increment

Day Days per week 4 # T3 Lifts 3

1 Training Max Squat 285 1RM Wk 6 Squat 0
2 Bench 195 Bench 0
3 Dead 300 Dead 0
4 OHP 145 OHP 0

T2A Progression T2B T2C T3A T3B

1 Deficit Dead Deficit Dead Chest Supp Row Cable Tri Pus Cable Row
2 CG Bench CG Bench DB Shoulder Shrug Pec Fly
3 Front Squat Front Squat Lat Pull Leg Ext WG Lat Pulldo
4 Legs Up Bench Legs Up Bench Push Press Cable Tri Pus 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
1 2/26/2018 1/1/1 Squat
2 2/27/2018 1/1/2 Bench
Find 10RM
3 3/1/2018 1/1/3 Dead
4 3/3/2018 1/1/4 OHP
5 3/5/2018 1/2/1 Squat
6 3/6/2018 1/2/2 Bench
Find 8RM
7 3/8/2018 1/2/3 Dead
8 3/10/2018 1/2/4 OHP
9 3/12/2018 1/3/1 Squat
10 3/13/2018 1/3/2 Bench
Find 6RM
11 3/15/2018 1/3/3 Dead
12 3/17/2018 1/3/4 OHP
13 3/19/2018 2/1/1 Squat
14 3/20/2018 2/1/2 Bench
Find 4RM
15 3/22/2018 2/1/3 Dead
16 3/24/2018 2/1/4 OHP
17 3/26/2018 2/2/1 Squat
18 3/27/2018 2/2/2 Bench
Find 2RM
19 3/29/2018 2/2/3 Dead
20 3/31/2018 2/2/4 OHP
21 4/2/2018 2/3/1 Squat
22 4/3/2018 2/3/2 Bench
Find 1RM
23 4/5/2018 2/3/3 Dead
24 4/7/2018 2/3/4 OHP
25 4/9/2018 3/1/1 Squat
26 4/10/2018 3/1/2 Bench
Find 6RM
27 4/12/2018 3/1/3 Dead
28 4/14/2018 3/1/4 OHP
29 4/16/2018 3/2/1 Squat
30 4/17/2018 3/2/2 Bench
Find 4RM
31 4/19/2018 3/2/3 Dead
32 4/21/2018 3/2/4 OHP
33 4/23/2018 3/3/1 Squat
34 4/24/2018 3/3/2 Bench
Find 2RM
35 4/26/2018 3/3/3 Dead
36 4/28/2018 3/3/4 OHP
37 4/30/2018 4/1/1 Squat
38 5/1/2018 4/1/2 Bench
Find 5RM
39 5/3/2018 4/1/3 Dead
40 5/5/2018 4/1/4 OHP
41 5/7/2018 4/2/1 Squat
42 5/8/2018 4/2/2 Bench
Find 3RM
43 5/10/2018 4/2/3 Dead
44 5/12/2018 4/2/4 OHP
45 5/14/2018 4/3/1 Squat
46 5/15/2018 4/3/2 Bench
Find 1RM
47 5/17/2018 4/3/3 Dead
48 5/19/2018 4/3/4 OHP
 Increment 2.5 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
0 3. Choose your T1 lifts and 2-3 Rep Max starting in cell D4 and E4 - put these in order of your lifting days
0 4. Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow
0 5. Click the blue button to create your customized schedule
0

T3B T3C T3D Jacked & Tan 2.0 http://swoleateveryheight.blogspot.com/2016/07/jacked-t

Cable Row DB Hammer Cu Source link https://docs.google.com/spreadsheets/d/1I6p5zqrIIop8qFz2Qib
Pec Fly Rear Delt Fly Want more customization? Unhide rows 21-34 to tweak your lifts and progres
WG Lat PulldoEZ Bar Curl Questions & comments: deweycooter@gmail.com or reddit.com/u/steve_dc
Shrug Incline DB Curl

nd progression table), last is AMRAP. Week 6 is 1RM.

Week 12 is 1RM.Create my J&T2.0 Schedule
decrease!) Delete
Worko
ut
Working Sets Data
Rep Wt Rep Wt Reps Rep Rep + T2A %TM Rep Rep Rep Rep Rep
200 6 Deficit Dead 150 10
125 6 CG Bench 100 10
210 6 Front Squat 105 10
85 6 Legs Up Bench 90 10
215 5 Deficit Dead 180 8
135 5 CG Bench 105 8
225 5 Front Squat 115 8
95 5 Legs Up Bench 100 8
230 4 Deficit Dead 210 6
145 4 CG Bench 115 6
240 4 Front Squat 120 6
100 4 Legs Up Bench 105 6
235 3 Deficit Dead 225 4
150 3 CG Bench 120 4
250 3 Front Squat 125 4
110 3 Legs Up Bench 110 4
240 2 Deficit Dead 240 2
155 2 CG Bench 125 2
255 2 Front Squat 130 2
115 2 Legs Up Bench 115 2
0 0 Deficit Dead Rest
0 0 CG Bench Rest
0 0 Front Squat Rest
0 0 Legs Up Bench Rest
0 3 Deficit Dead 0 6
0 3 CG Bench 0 6
0 3 Front Squat 0 6
0 3 Legs Up Bench 0 6
0 2 Deficit Dead 0 5
0 2 CG Bench 0 5
0 2 Front Squat 0 5
0 2 Legs Up Bench 0 5
0 1 Deficit Dead 0 4
0 1 CG Bench 0 4
0 1 Front Squat 0 4
0 1 Legs Up Bench 0 4
0 2 Deficit Dead 0 3
0 2 CG Bench 0 3
0 2 Front Squat 0 3
0 2 Legs Up Bench 0 3
0 1 Deficit Dead 0 2
0 1 CG Bench 0 2
0 1 Front Squat 0 2
0 1 Legs Up Bench 0 2
0 0 Deficit Dead Rest
0 0 CG Bench Rest
0 0 Front Squat Rest
0 0 Legs Up Bench 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 Cable Tri Pushd
Rest Shrug
Rest Leg Ext
Rest 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
Chest Supp Row 0 Cable Tri Pushd
DB Shoulder 0 Shrug
Lat Pull 0 Leg Ext
Push Press 0 Cable Tri Pushd
Rest Cable Tri Pushd
Rest Shrug
Rest Leg Ext
Rest 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 Cable Row 10 DB Hammer Curl 10
10 Pec Fly 10 Rear Delt Fly 10
10 WG Lat Pulldown 10 EZ Bar Curl 10
10 Shrug 10 Incline DB Curl 10
0 Cable Row 0 DB Hammer Curl 0
0 Pec Fly 0 Rear Delt Fly 0
0 WG Lat Pulldown 0 EZ Bar Curl 0
0 Shrug 0 Incline DB Curl 0
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
0 Cable Row 0 DB Hammer Curl 0
0 Pec Fly 0 Rear Delt Fly 0
0 WG Lat Pulldown 0 EZ Bar Curl 0
0 Shrug 0 Incline DB Curl 0
MRS MRS Volume Reps