Jacked and Juicy 2.0 .1

Jacked and
Juicy 2.0
By Derek
Thistlethwaite
1
Thank you for purchasing the 12 week Jacked and Juicy 2.0
program!
This program is designed to have you adding plates to your lifts

and busting out the sleeves of your favorite Tee.
This is the perfect program for either beginner,
or seasoned lifters. If you need specific exercises purchase
my personalized coaching and your program cost will be

deducted from the coaching.
Most of the lifts are mapped out for you to follow based off
your maxes.
You will also see some numbers have a set RPE to gauge
off. RPE is how hard something feels to you at the time. It
is a subjective measure of your strength at a given time. We
rate this on a scale from one to ten. The higher the number,
the harder the set felt. By using an RPE, you can regulate
training more effectively and do so in a way that
automatically accounts for your individual differences.
If you’re curious as to what RPE is by a definition here is a
scale to guide.
10: Maximal, no reps left in the tank
9: Last rep is tough but still one rep left in the tank
8: Weight is too heavy to maintain fast bar speed but isn’t a
struggle; 2–4 reps left
7: Weight moves quickly when maximal force is applied to
the weight; “speed weight”
6: Light speed work; moves quickly with moderate force
5: Most warm-up weights
4: Recovery; usually 20 plus rep sets; not hard but intended
to flush the muscle
An RPE below four isn’t important.
You will have to work hard. To get the most out of the program,
INCREASE THE LOAD ON ACCESSORIES. If you are doing the
same weight for rpe 7,8, or 9 on week 10 as you are week 2,
YOU ARE WRONG!! Don’t cheat yourself! Push you accessories as

hard as you would your main lifts.
When “tempo” is prescribed, the first number is the count on the

essentric, the second is the count on the pause, and the third is
the count on the contraction. If “5-2-0 Tempo bench” is prescribed
do 5 second negative 2 secound pause, and an explosive press.
When “Myo Reps” is prescribed, chose a weight that you could do

15-20 reps with, do 1 set of 20, rest for 10 seconds and then do 5
rep sets with 10 second rest in between until you only hit 4 reps,
stop there.
Lastly, you can substitute an accessory if that specific lift or
machine is not available to you. Not everyone will have the
luxury of every machine and we tried to keep it as basic and

full as possible. So, if you don’t have a specific machine or
bar, substitute for what you do have. We look forward to
seeing your progress! Tag me on IG documenting your
training using the program.
Please read introduction before starting the program,

explanation for some Set x Rep schemes are described there.
Week 1
Day 1-
Comp. Bench Press- 2x8 @ 65%, rest as needed
5-2-0 tempo Bench Press 2x3 @ 60% 90 sec rest
Supinated grip lat pull down- set a timer for 3 minutes and do as many reps
as possible. When you hit failure, rest for 15 seconds and continue. Pick a
weight you can initially do for 20.
Smith machine shoulder press or hammer strength (pick one and use that
every week)- 3x8 rpe 7,8,9 2m rest
Cable Y Raise (lying on floor) 2 sec negative – 3x8 @ rpe 8, 60 sec rest
Cable flies- 6x10 @ rpe 7 60 sec rest
Thumbless incline bench DB curls myo rep (SEE INSTRUCTIONS)
Day 2-
Squat- 2x6 @ 72%, REST AS NEEDED
Stiff leg deadlift- 3x5 @ rpe 8 180 sec rest
Calve Raises- Myo rep x2, 90 sec rest

Leg Extensions- 1ea at 40,30,20,15 reps start at rpe 8 and increase weight
ea set.
Hamstring Curls- set a timer for 4m and do as many reps as possible. When
you hit failure, rest for 15 seconds and continue. Pick a weight you can
initially do for 20.
Day 3-
Incline Bench- 3x1 from failure @ 53% of comp bench 2m rest
Head supported rear delt flies 2 sec squeeze and 2 sec neg - 3x6 @ rpe 8 90
sec rest
Bicep curl gauntlet, start at weight you can do for 6 reps ea arm, and drop
set every db until failure.
DB paused tricep ext- 1 ea x15,12,10,max @ rpe 7 (same weight), 60 sec

rest
Smith machine bench press or hammer strength (pick one and use that
Tempo Preacher Curls 5-2-0- 4x10 @ rpe 8 1m rest
Rope tricep ext 2 sec squeeze- 4x 1 from failure @ rpe 8 90 sec rest
Day 4-
Conventional Deadlift controlled eccentric- 2x7 @ 72%
Bent Over Row- 3x5 @ rpe 8 180 sec rest
Leg press machine of choice (hack squat, belt squat,etc.)- set a timer for 2
minutes and do as many reps as possible. (pick a weight you could do for
12-15)
Kickstand DB RDL 3 sec negative- 3x8 @rpe 7 90 sec rest
Leg ext- 1x100 weight you used for 30 reps set on day 2 (take 10 sec rest
at failure and continue until 100 reps is achieved)
Week 2
Day 1-
Comp. Bench Press- 2x8 @ 67.5%, rest as needed
every week)- 3x8 rpe 7,8,9 1m 45sec rest
Cable flies- 6x10 @rpe 7.5 60 sec rest
Day 2-
ea set.
Day 3-
sec rest

rest
Day 4-
Leg press machine of choice (hack squat, belt squat,etc.)- set a timer for 2
12-15)
Kickstand DB RDL 3 sec negative- 4x8 @ rpe 7 90 sec rest
Week 3
Day 1-
Day 2-
ea set.
Day 3-
sec rest

rest
Day 4-
Leg press machine of choice (hack squat, belt squat,etc)- set a timer for 2
12-15)
Week 4
Day 1-
Cable Y Raise (lying on floor) 2 sec negative – 4x8 @ rpe 8.5, 60 sec rest
Day 2-
ea set.
Day 3-
Head supported rear delt flies 2 sec squeeze and 2 sec neg - 3x10 @ rpe 8
70 sec rest

rest
Day 4-
Bent Over Row- 3x6 @ rpe 8.5 180 sec rest
Leg press machine of choice (hack squat, belt squat,etc.)- set a timer for
2.5 minutes and do as many reps as possible. (pick a weight you could do
for 12-15)
Week 5
Day 1-
Cable flies- 6x10 @rpe 8 60 sec rest
Thumbless incline bench DB curls myo rep x2(SEE INSTRUCTIONS)
Day 2-
ea set.
Day 3-
Incline Bench- 2x5 @ 65% of comp bench 2m rest
70 sec rest
DB paused tricep ext- 1 ea x10,10,8,max @ rpe 8.5 (same weight), 60 sec

rest
Day 4-
Bent Over Row- 3x6 @ rpe 8.5 180 sec rest
Leg press machine of choice (hack squat, belt squat,etc)- set a timer for
for 12-15)
Kickstand DB RDL 3 sec negative- 4x8 @ rpe 8.5 90 sec rest
Week 6
Day 1-
Day 2-
ea set.
Day 3-
Incline Bench- 2x5 @ 67.5% of comp bench 2m rest
60 sec rest
DB paused tricep ext- 1 ea x10,10,8,max @ rpe 8.5 (same weight), 60 sec

rest
Rope tricep ext 2 sec squeeze- 4x failure @ rpe 9 90 sec rest
Day 4-
Leg press machine of choice (hack squat, belt squat,etc.)- set a timer for
for 12-15)
At this point in the program, the workouts will flip, where
previously you hit triceps first, you will now hit biceps first, or
hamstrings before quads etc..
Using the tricep/bicep example, try to use the same weight for
triceps now, as you did when they were before biceps.
You should now increase the weight on the bicep movement,

since you are hitting it first.
Week 7
Day 1-
Comp. Bench Press- 2x3 @83%, rest as needed
Close Grip Bench Press 2x7 @ 60% 90 sec rest
every week)- 3x8 rpe 7 1m 105sec rest
Chest supported machine or db row- set a timer for 3 minutes and do as

many reps as possible. When you hit failure, rest for 15 seconds and
continue. Pick a weight you can initially do for 15.
Day 2-
Hamstring Curls- 7x10 @ rpe 8 60 rest rest
Leg extsions- set a timer for 3m and do as many reps as possible. When

Day 3-
Incline Bench- 3x6 @ 62.5% of comp bench 2m rest
DB paused tricep ext- 1 ea x10,10,8, max @ rpe 8.5 (same weight), 60 sec
rest
60 sec rest
every week)- 3x8 rpe 7 2m rest
Day 4-
Neutral grip lat pulldown - 4x6 @ rpe 9 90 sec rest
Leg ext- 4x20 @ rpe 8 90 sec rest
Leg press machine of choice (hack squat, belt squat,etc)- 3x8 @ rpe 7
Bulgarian split squat- 4x8 @ rpe 7 90 sec rest

Week 8
Day 1-
Comp. Bench Press- 2x3 @85.5%, rest as needed
every week)- 3x8 rpe 7.5 1m 120sec rest

Day 2-
Day 3-
rest
60 sec rest
Tempo Preacher Curls 5-2-0- 4x10 @ rpe 7.5 1m rest
Day 4-
Leg ext- 4x20 @ rpe 8 90 sec rest
Leg press machine of choice (hack squat, belt squat,etc)- 3x8 @ rpe 7.5
Bulgarian split squat- 4x8 @ rpe 7 90 sec rest

Week 9
Day 1-
Comp. Bench Press- 1x3 @88%, rest as needed

Day 2-
Squat-2x3 @ 60% 180s rest
Day 3-
rest
Head supported rear delt flies 2 sec squeeze and 2 sec neg - 4x10 @ rpe 8.5
60 sec rest
Tempo Preacher Curls 5-2-0- 4x10 @ rpe 7.5 1m rest
Day 4-
Leg ext- 4x20 @ rpe 8.5 90 sec rest
Bulgarian split squat- 4x8 @ rpe 7.5 90 sec rest

Week 10
Day 1-

Day 2-
Day 3-
rest
60 sec rest
Day 4-

Week 11
Day 1-

Day 2-
Squat- 3x6 @ 78.5%, REST AS NEEDED
Day 3-
rest
60 sec rest
Day 4-

Week 12
Day 1-

Day 2-
Day 3-
Incline Bench- 3x1 from failure @ 61.5% of comp bench 2m rest
rest
60 sec rest
Day 4-
Congatulations!
You have now completed Jacked and Juicy 2.0, remember this
was not a programmed designed to “increase” your skill with
singles on SBD. This program was designed to make ou
generally Stronger and build your work capacity in the 70-80%
range. The next program you run should be a peaking program,
which will use the strength you built here. To increase your 1
rep max. if you are interested in personalized coaching after
running the program you will receive a reduced rate for the first
3 months! If you are interested DM me on Instagram.

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Jacked and

This program is designed to have you adding plates to your lifts

This is the perfect program for either beginner,

or seasoned lifters. If you need specific exercises purchase

my personalized coaching and your program cost will be

off. RPE is how hard something feels to you at the time. It

is a subjective measure of your strength at a given time. We

training more effectively and do so in a way that

automatically accounts for your individual differences.

If you’re curious as to what RPE is by a definition here is a

10: Maximal, no reps left in the tank

struggle; 2–4 reps left

7: Weight moves quickly when maximal force is applied to

the weight; “speed weight”

6: Light speed work; moves quickly with moderate force

5: Most warm-up weights

4: Recovery; usually 20 plus rep sets; not hard but intended

to flush the muscle

An RPE below four isn’t important.

YOU ARE WRONG!! Don’t cheat yourself! Push you accessories as

When “tempo” is prescribed, the first number is the count on the

When “Myo Reps” is prescribed, chose a weight that you could do

Lastly, you can substitute an accessory if that specific lift or

machine is not available to you. Not everyone will have the

luxury of every machine and we tried to keep it as basic and

bar, substitute for what you do have. We look forward to

seeing your progress! Tag me on IG documenting your

training using the program.

Please read introduction before starting the program,

Comp. Bench Press- 2x8 @ 65%, rest as needed

5-2-0 tempo Bench Press 2x3 @ 60% 90 sec rest

Cable flies- 6x10 @ rpe 7 60 sec rest

Thumbless incline bench DB curls myo rep (SEE INSTRUCTIONS)

Squat- 2x6 @ 72%, REST AS NEEDED

Stiff leg deadlift- 3x5 @ rpe 8 180 sec rest

Calve Raises- Myo rep x2, 90 sec rest

Incline Bench- 3x1 from failure @ 53% of comp bench 2m rest

DB paused tricep ext- 1 ea x15,12,10,max @ rpe 7 (same weight), 60 sec

Tempo Preacher Curls 5-2-0- 4x10 @ rpe 8 1m rest

Conventional Deadlift controlled eccentric- 2x7 @ 72%

Bent Over Row- 3x5 @ rpe 8 180 sec rest

Kickstand DB RDL 3 sec negative- 3x8 @rpe 7 90 sec rest

Comp. Bench Press- 2x8 @ 67.5%, rest as needed

5-2-0 tempo Bench Press 2x3 @ 63% 90 sec rest

Cable flies- 6x10 @rpe 7.5 60 sec rest

Thumbless incline bench DB curls myo rep (SEE INSTRUCTIONS)

Squat- 2x6 @ 75%, REST AS NEEDED

Stiff leg deadlift- 3x6 @ rpe 8 180 sec rest

Calve Raises- Myo rep x2, 90 sec rest

Incline Bench- 3x1 from failure @ 56% of comp bench 2m rest

DB paused tricep ext- 1 ea x15,12,12,max @ rpe 7 (same weight), 60 sec

Tempo Preacher Curls 5-2-0- 4x10 @ rpe 8 1m rest

Conventional Deadlift controlled eccentric- 2x5 @ 75%

Bent Over Row- 3x5 @ rpe 8 180 sec rest

Kickstand DB RDL 3 sec negative- 4x8 @ rpe 7 90 sec rest

Comp. Bench Press- 3x8 @ 62.5%, rest as needed

5-2-0 tempo Bench Press 4x3 @ 63% 90 sec rest

Cable flies- 6x10 @rpe 7.5 60 sec rest

Thumbless incline bench DB curls myo rep (SEE INSTRUCTIONS)

Squat- 3x6 @ 70%, REST AS NEEDED