Duration: 14 weeks – 4 mandatory workouts each week plus 1 optional conditioning day.
The Jacked 3.0 Program is the result of years of being in the trenches in the gym, trying out different volume landmarks, intensities, frequencies and rep ranges.
What developed from this is a phenomenal program that gives you the exact road map you need to get you to your goal as efficiently as possible.
By utilising an approach which incorporates multiple body parts per workout; The Jacked 3.0 Program means you get the best possible results without having to spend unnecessary hours in the gym day after day.
The program is split into 3 mesocycles:
Mesocycle 1: Chest & Back
Mesocycle 2: Legs
Mesocycle 3: Arms & Shoulders
Each mesocycle focuses the majority of volume on the targeted muscle group. The volume progresses from week to week, while keeping other muscle groups at a maintenance volume. This ensures that we make gains and progress with the target muscle group and allowing us sufficient recovery, while also making sure that our other muscle groups are not neglected and the muscle and strength levels are maintained.
Each mesocycle consists of 4 weeks of workouts plus 1 planned deload week.
Each week has 4 mandatory workouts plus 1 optional conditioning workout.
Each workout has a very detailed breakdown which tells you exactly what you need to do.
Each week also gives you the nutritional guidelines you need for your own specific goal.
The nutritional guidelines give you 3 options:
- Fat Loss
- Weight Gain
If you are sick of hearing lots of broscience and you’re confused as to what you actually need to do to get results, then this is the program for you.Features
Wide Grip Pullups
Barbell Incline Bench Press
Supine Barbell Tricep Extension
Paused Back Squat
Standing EZ Bar Curls
Dumbbell Side Lateral Raise
Bent Over Row
Close Grip Bench Press
Lying Leg Curl
Calf Raises on Leg Press
Single Arm Trap 3 Raise
Deadlift from blocks/pins
Paused Dumbbell Bench Press
Dead Stop 1 Arm DB Row To Waist
Dumbbell Hammer Curl on Preacher Bench
TM WOD: Squats Sit Ups Push Ups
TM WOD: Row Ski Bike