Gymscore · Program schedule
Jacked & Tan 2.0: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
- leg press machine
- leg curl machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Base Block — Rep Max Phase · weeks 1–6
Weeks 1-2 (10RM Focus)
Squat Day · T1 Squat / T2 Sumo DL / T3 Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 1 | 10RM | 3 min |
| Barbell Back Squat (Backoff) | 3 | 10 | 2 min |
| Sumo Deadlift | 4 | 10 | 2 min |
| Leg Extension | 4 | 12-15 | 60s |
| Lying Leg Curl | 4 | 12-15 | 60s |
| Standing Calf Raise | 3 | 15-20 | 60s |
Bench Day · T1 Bench / T2 CG Bench / T3 Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 1 | 10RM | 3 min |
| Bench Press (Backoff) | 3 | 10 | 2 min |
| Close-Grip Bench Press | 4 | 10 | 2 min |
| Dumbbell Row | 4 | 10-15 | 60s |
| Dumbbell Lateral Raise | 4 | 15-20 | 60s |
| Barbell Curl | 3 | 12-15 | 60s |
| Cable Tricep Pushdown | 3 | 12-15 | 60s |
Deadlift Day · T1 Deadlift / T2 Front Squat / T3 Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 1 | 10RM | 3 min |
| Barbell Deadlift (Backoff) | 3 | 10 | 2 min |
| Front Squat | 4 | 10 | 2 min |
| Barbell Hip Thrust | 3 | 12-15 | 60s |
| Leg Extension | 3 | 12-15 | 60s |
| Seated Calf Raise | 3 | 15-20 | 60s |
OHP Day · T1 OHP / T2 Incline Bench / T3 Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 1 | 10RM | 3 min |
| Overhead Press (Backoff) | 3 | 10 | 90s |
| Incline Bench Press | 4 | 10 | 2 min |
| Lat Pulldown | 4 | 10-15 | 60s |
| Face Pull | 4 | 15-20 | 60s |
| Hammer Curl | 3 | 12-15 | 60s |
| Overhead Tricep Extension | 3 | 12-15 | 60s |
2. Peak Block — Strength Realization · weeks 7–12
Peak Weeks (4RM to 1RM)
Squat Day · T1 Squat / T2 / T3 (reduced)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 1 | 2-4RM | 3 min |
| Barbell Back Squat (Backoff) | 2 | 3-5 | 2 min |
| Sumo Deadlift | 3 | 4-6 | 2 min |
| Leg Extension | 3 | 10-12 | 60s |
| Lying Leg Curl | 3 | 10-12 | 60s |
Bench Day · T1 Bench / T2 / T3 (reduced)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 1 | 2-4RM | 3 min |
| Bench Press (Backoff) | 2 | 3-5 | 2 min |
| Close-Grip Bench Press | 3 | 4-6 | 2 min |
| Dumbbell Row | 3 | 10-12 | 60s |
| Dumbbell Lateral Raise | 3 | 15-20 | 60s |
| Barbell Curl | 2 | 10-12 | 60s |
Deadlift Day · T1 Deadlift / T2 / T3 (reduced)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 1 | 2-4RM | 3 min |
| Barbell Deadlift (Backoff) | 2 | 3-5 | 2 min |
| Front Squat | 3 | 4-6 | 2 min |
| Barbell Hip Thrust | 3 | 10-12 | 60s |
| Seated Calf Raise | 3 | 15-20 | 60s |
OHP Day · T1 OHP / T2 / T3 (reduced)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 1 | 2-4RM | 3 min |
| Overhead Press (Backoff) | 2 | 3-5 | 2 min |
| Incline Bench Press | 3 | 4-6 | 2 min |
| Lat Pulldown | 3 | 10-12 | 60s |
| Face Pull | 3 | 15-20 | 60s |
| Hammer Curl | 2 | 10-12 | 60s |
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.