This is a variation of the GZCL program framework that only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat.
Contents
Program Summary
- 12 week program
- You’ll need to reset the “Training Week” tab after each week, but should use the “Progression” tab to store your progress
- 3x weekly training (medium, light, heavy)
- Bench press 2x weekly
- Squat 3x weekly (front squats are written, but this can be substituted for back squats)
- T2 movements are bench press variations and row variations
- T3 movements are various pull ups/downs, curls, deadlift variations, etc.
- These should be programmed by the individual based on individual weak points
If you don’t know what T2 or T3 movements are, please read the beginning of the GZCL spreadsheet collection.
A detailed account of the creation and results of this program can be found via spreadsheet creator /u/whipfather:
Origin
“Hey guys, I did a thing by running Jacked & Tan 2.0 as a Bench-Only program and thought I’d tell you about how it worked out for me. The weekly layout was fairly similar to Bench Press Wave Forms in the end. Originally, I just wanted to run the first six weeks once or twice, but after realizing how well my Bench was responding to this type of training, I decided to go all the way and do both the first and second block consecutively.”
Progression
“I used the standard J&T 2.0 progression for everything except Squats, meaning that I worked up to a Rep Max each week, followed by a few back-off sets (T1 was 10-8-6-4-2-1 RM, for example). Most T2s and all T3s generally followed a similar pattern, except the weight stayed the same. For all the details, check out the original blog post or the spreadsheet I made.
In the future I might, move stuff like Face Pulls to a hypothetical T3b for prehab stuff, for 15-30 reps per set. Going for a 10RM on Lateral Raises doesn’t do much for me, so I always ended up doing 3×15-20 anyway.
I decided to put my Squats on the back-burner for a bit to focus on building my upper body. A few years ago, I realized that I needed a frequency of 2+/week to keep my Squats going well, so I settled on /u/TacticalBarbell’s ”Operator” template, squatting 3x/week for straight sets. I started running it earlier this year with good success, so I just changed a few bits here and there to better fit this setup. By the way, just to take this opportunity here to shill a bit, the eBooks are fantastic and contains a ton of useful stuff, even if you don’t run the programs as written. They’re worth every penny, especially if you care about other aspects like conditioning.”
Jacked and Tactical Spreadsheet (lb +kg)
Below are LB and KG versions of the spreadsheet.
Jacked and Tactical (3x/Week, Full-Body) | Imperial Units | LiftVault.com
Jacked and Tactical (3x/Week, Full-Body) | Metric Units | LiftVault.com