Gymscore · Program guide
Jacked & Tan 2.0: A Guide to the Gymscore Template
Jacked & Tan combines a changing main-lift rep target with backoff sets and assistance work. Gymscore’s saved adaptation separates a base block from a later strength-focused block, making the phase label essential to interpreting a workout record.
Who this template suits
A lifter comfortable with heavy compounds who wants a four-day program with both rep-max work and substantial assistance.
When to choose another option
You prefer fixed reps throughout a block, or you cannot allocate time to the work that follows the main set.
Template length
12 weeks
The saved version runs four sessions per week for 12 weeks. Its first six weeks move through higher rep-max targets; the later six weeks use lower rep-max targets.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved version runs four sessions per week for 12 weeks. Its first six weeks move through higher rep-max targets; the later six weeks use lower rep-max targets.
| Program | Exercise |
|---|---|
| Squat Day | Barbell Back Squat, Barbell Back Squat (Backoff), Sumo Deadlift, Leg Extension, Lying Leg Curl, Standing Calf Raise |
| Bench Day | Bench Press, Bench Press (Backoff), Close-Grip Bench Press, Dumbbell Row, Dumbbell Lateral Raise, Barbell Curl, Cable Tricep Pushdown |
| Deadlift Day | Barbell Deadlift, Barbell Deadlift (Backoff), Front Squat, Barbell Hip Thrust, Leg Extension, Seated Calf Raise |
| OHP Day | Overhead Press, Overhead Press (Backoff), Incline Bench Press, Lat Pulldown, Face Pull, Hammer Curl, Overhead Tricep Extension |
How to track and progress
A rep-max label describes the target for that stage, not a reason to copy a heavier load from a lower-rep week. Save both the target and the result, then compare like-for-like performances.
Backoff and assistance sets remain separate tasks after the main set. The saved accessories use rep-range progression, so their load decisions should come from their own completed sets rather than the day’s headline lift.
Common mistakes
Skipping backoff work after a strong top set
The saved plan includes both. A main-set record does not stand in for the remaining workload.
Comparing a low-rep peak with a high-rep base session
They test different tasks. Keep the block and rep target attached to the result.
Expanding assistance without tracking completion
The template already includes considerable assistance. Use the log to assess the saved work before adding more.
Questions answered
How many blocks are included?
Two six-week blocks: a base block with higher rep-max targets and a later block with lower targets.
Is it a novice linear progression?
No. This saved adaptation changes rep-max targets across phases and includes backoff and assistance work.
What should count as a useful record?
A result at a clearly identified exercise and rep target, plus completion of the prescribed backoff and assistance sets.