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

Day Days per week 4 # T3 Lifts 3

1 Training Max Squat 105 1RM Wk 6 Squat 0
2 Bench 91 Bench 0
3 Dead 147 Dead 0
4 OHP 70 OHP 0
5 Front Squat 72 Front Squat 0
6 0 0
7 0 0

T2A Progression T2B T2C T3A T3B

1 RLDL Deficit Dead Chest Supp Row Cable Tri PushdCable Row
2 Press CG Bench DB Shoulder Shrug Pec Fly
3 Front Squat Front Squat Lat Pull Leg Ext WG Lat Pulldow
4 Incline Bench Legs Up Bench Push Press Cable Tri PushdShrug
6
7

Progression Table T1 T2A

Week Squat Bench Dead OHP Deficit Dead
1 0.7 0.65 0.7 0.6 0.5
2 0.75 0.7 0.75 0.65 0.6
3 0.8 0.75 0.8 0.7 0.7
4 0.825 0.775 0.825 0.775 0.75
5 0.85 0.8 0.85 0.8 0.8
6
7 0.7
8 0.75
9 progression is based on RM for each week 0.8
10 0.825
11 0.85
12
T1 - weeks 1-5, work up to RM (blue), then perform working sets (based on TM and progression table), last is AMRAP.
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
Find 4RM
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
0
0
0

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

Cable Row DB Hammer Cur Source link https://docs.google.com/spreadsheets/d/1I6p5zqrIIop8qFz2Qi
Pec Fly Rear Delt Fly Want more customization? Unhide rows 21-34 to tweak your lifts and prog
WG Lat PulldowEZ Bar Curl Questions & comments: deweycooter@gmail.com or reddit.com/u/steve_
Shrug Incline DB Curl

T2A
Deficit Dead CG Bench Front Squat Incline bench / Press progresija Custom 1 Custom 2 Custom 3
0.5 0.5 0.7 0.5
0.6 0.55 0.75 0.6
0.7 0.6 0.8 0.7
0.75 0.625 0.825 0.75
0.8 0.65 0.85 0.8
rest
0.7 0.7 0.7 0.65
0.75 0.75 0.75 0.7
0.8 0.8 0.8 0.75
0.825 0.825 0.825 0.775
0.85 0.85 0.85 0.8
rest
ession table), last is AMRAP. Week 6 is 1RM.

Create my J&T2.0 Schedule

Delete
Worko
Working Sets ut
Rep Wt Rep Wt Reps Rep Rep + Data
T2A %TM Rep
75 6 RLDL 75 10
60 6 Press 35 10
105 6 Front Squat 50 10
40 6 Incline Bench 45 10
80 5 RLDL 80 8
65 5 Press 40 8
110 5 Front Squat 55 8
45 5 Incline Bench 55 8
85 4 RLDL 95 6
70 4 Press 50 6
120 4 Front Squat 60 6
50 4 Incline Bench 65 6
85 3 RLDL 105 4
 70 3 Press 55 4
120 3 Front Squat 60 4
55 3 Incline Bench 70 4
90 2 RLDL 110 2
75 2 Press 55 2
125 2 Front Squat 60 2
55 2 Incline Bench 75 2
0 0 RLDL Rest
0 0 Press 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
on your own copy
weight increment
r of your lifting days

spot.com/2016/07/jacked-tan-20.html
ts/d/1I6p5zqrIIop8qFz2QibQd82IqocAeMLmLKNsKEAcNhU/edit#gid=0
o tweak your lifts and progression tables.
om or reddit.com/u/steve_dc

Custom<--
4 If you are using a T2A lift
that is not a T1 lift, you need to
specify which T1 Training Max it
should use for the progression
calculation. This value appears
in the note data (right click >
Insert Note). For example,
Deficit Dead says Dead in the
note - that means it uses the T1
training max for deadlift for its
progression. Front squat has
no note because it is a default
T1 lift, so it already has a
corresponding training max.

Work up... Working Sets

Rep Rep Rep Rep T2B Rep Max Wt Rep Wt Rep Wt Rep Wt MRS
Chest Supp Row 15
DB Shoulder 15
Lat Pull 15
Push Press 15
Chest Supp Row 12
DB Shoulder 12
Lat Pull 12
Push Press 12
Chest Supp Row 10
DB Shoulder 10
Lat Pull 10
Push Press 10
Chest Supp Row 8
DB Shoulder 8
Lat Pull 8
Push Press 8
Chest Supp Row 6
DB Shoulder 6
Lat Pull 6
Push Press 6
Rest
Rest
Rest
Rest
Chest Supp Row 12
DB Shoulder 12
Lat Pull 12
Push Press 12
Chest Supp Row 10
DB Shoulder 10
Lat Pull 10
Push Press 10
Chest Supp Row 8
DB Shoulder 8
Lat Pull 8
Push Press 8
Chest Supp Row 6
DB Shoulder 6
Lat Pull 6
Push Press 6
Chest Supp Row 0
DB Shoulder 0
Lat Pull 0
Push Press 0
Rest
Rest
Rest
Rest
Working Sets
MRS MRS T3A Rep Wt MRS MRS MRS T3B Rep Wt MRS MRS MRS
Cable Tri Pushdo 20 Cable Row 20
Shrug 20 Pec Fly 20
Leg Ext 20 WG Lat Pulldown 20
Cable Tri Pushdo 20 Shrug 20
Cable Tri Pushdo 18 Cable Row 18
Shrug 18 Pec Fly 18
Leg Ext 18 WG Lat Pulldown 18
Cable Tri Pushdo 18 Shrug 18
Cable Tri Pushdo 16 Cable Row 16
Shrug 16 Pec Fly 16
Leg Ext 16 WG Lat Pulldown 16
Cable Tri Pushdo 16 Shrug 16
Cable Tri Pushdo 14 Cable Row 14
Shrug 14 Pec Fly 14
Leg Ext 14 WG Lat Pulldown 14
Cable Tri Pushdo 14 Shrug 14
Cable Tri Pushdo 12 Cable Row 12
Shrug 12 Pec Fly 12
Leg Ext 12 WG Lat Pulldown 12
Cable Tri Pushdo 12 Shrug 12
Cable Tri Pushdo 10 Cable Row 10
Shrug 10 Pec Fly 10
Leg Ext 10 WG Lat Pulldown 10
Cable Tri Pushdo 10 Shrug 10
Cable Tri Pushdo 0 Cable Row 0
Shrug 0 Pec Fly 0
Leg Ext 0 WG Lat Pulldown 0
Cable Tri Pushdo 0 Shrug 0
Cable Tri Pushdo 18 Cable Row 18
Shrug 18 Pec Fly 18
Leg Ext 18 WG Lat Pulldown 18
Cable Tri Pushdo 18 Shrug 18
Cable Tri Pushdo 16 Cable Row 16
Shrug 16 Pec Fly 16
Leg Ext 16 WG Lat Pulldown 16
Cable Tri Pushdo 16 Shrug 16
Cable Tri Pushdo 14 Cable Row 14
Shrug 14 Pec Fly 14
Leg Ext 14 WG Lat Pulldown 14
Cable Tri Pushdo 14 Shrug 14
Cable Tri Pushdo 12 Cable Row 12
Shrug 12 Pec Fly 12
Leg Ext 12 WG Lat Pulldown 12
Cable Tri Pushdo 12 Shrug 12
Cable Tri Pushdo 0 Cable Row 0
Shrug 0 Pec Fly 0
Leg Ext 0 WG Lat Pulldown 0
Cable Tri Pushdo 0 Shrug 0
 T3C Rep Wt MRS MRS MRS Volume Reps
DB Hammer Curl 20
Rear Delt Fly 20
EZ Bar Curl 20
Incline DB Curl 20
DB Hammer Curl 18
Rear Delt Fly 18
EZ Bar Curl 18
Incline DB Curl 18
DB Hammer Curl 16
Rear Delt Fly 16
EZ Bar Curl 16
Incline DB Curl 16
DB Hammer Curl 14
Rear Delt Fly 14
EZ Bar Curl 14
Incline DB Curl 14
DB Hammer Curl 12
Rear Delt Fly 12
EZ Bar Curl 12
Incline DB Curl 12
DB Hammer Curl 10
Rear Delt Fly 10
EZ Bar Curl 10
Incline DB Curl 10
DB Hammer Curl 0
Rear Delt Fly 0
EZ Bar Curl 0
Incline DB Curl 0
DB Hammer Curl 18
Rear Delt Fly 18
EZ Bar Curl 18
Incline DB Curl 18
DB Hammer Curl 16
Rear Delt Fly 16
EZ Bar Curl 16
Incline DB Curl 16
DB Hammer Curl 14
Rear Delt Fly 14
EZ Bar Curl 14
Incline DB Curl 14
DB Hammer Curl 12
Rear Delt Fly 12
EZ Bar Curl 12
Incline DB Curl 12
DB Hammer Curl 0
Rear Delt Fly 0
EZ Bar Curl 0
Incline DB Curl 0