GZCL Jacked & Tan 2.0
GZCL Jacked & Tan 2.0 is a 4-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training.
What is the GZCL Jacked & Tan 2.0?
GZCL Jacked & Tan 2.0 is a 4-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — T1 rep-max work
- Front Squat — T2 volume
- Barbell Row — T3 high-rep work
- Leg Extension — T3
- Leg Curl — T3
T1 uses a descending rep-max progression; T2 and T3 add volume at higher rep ranges.
- Bench Press — T1 rep-max work
- Overhead Press — T2 volume
- Lat Pulldown — T2/T3 volume
- Lateral Raise — T3
- Triceps Pressdown — T3
Keep the final high-rep sets controlled; the program is intentionally high volume.
- Deadlift — T1 rep-max work
- Squat or Front Squat — T2 volume
- Row — T2/T3 volume
- Leg Curl — T3
- Calf Raise — T3
Rep-max targets descend across the block while supplemental work builds volume.
- Overhead Press — T1 rep-max work
- Bench Press — T2 volume
- Pull-Up or Pulldown — T2/T3
- Curl — T3
- Rear Delt Work — T3
Use the exact spreadsheet for weekly percentages, rep targets and exercise substitutions.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle and strength
Progression
Jacked & Tan 2.0 uses T1 rep-max work, T2 supplemental work and T3 high-rep work. T1 target reps descend through the block while loads are adjusted from training maxes; AMRAP-style work helps drive progression.
Accuracy note
The tier structure and progression model are represented here, but the complete Jacked & Tan spreadsheet contains many week-by-week percentage details that are better followed from the original template.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about GZCL Jacked & Tan 2.0
How many days per week is the GZCL Jacked & Tan 2.0?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the GZCL Jacked & Tan 2.0 for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the GZCL Jacked & Tan 2.0 in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.