JACKED
Dylan Shannon
This plan is a strength & hypertrophy focused plan that focuses on building size & strength. The plan includes 5 training days split up into upper and lower body focused days to ensure that each body part is trained 2x a week. The plan emphasizes Back Squat, Bench Press, RDLs, Pull-ups & OHP as the main strength exercises that will be progressed throughout the 8 weeks. This plan is perfect if you're looking to get bigger and stronger.
5 DAYS A WEEK (avg session duration: 90 minutes)
Full Week of Training
Day 1: Lower Body
Day 2: Upper Body
Day 3: Rest
Day 4: Lower Body
Day 5: Chest & Back
Day 6: Shoulders & Arms
Day 7: Rest
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
Back Squats
5 x 8
C
Barbell Reverse Lunge
3 x 8
D
Glute Ham Raises
3 x 6
E
Leg Extension
3 x 12
F1
Single Leg Calf Raises
3 x 15
F2
Hanging Knee Raises
3 x 12
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Bench Press
5 x 8
C
Barbell Row
5 x 8
D1
Seated DB Press
8, 8, 8, 12
D2
DB Chest-Supported Rows
8, 8, 8, 12
E1
Dips
3 x 15
E2
Lat Pulldowns
3 x 15
F
DB Lateral Raises
3 x 15
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
RDL
5 x 8
C
Squat Variation
3 x 10
D
DB Walking Lunge
3 x 10
E
Hamstring Curl Variation
3 x 12
F1
Incline Reverse Crunches
3 x 12
F2
Seated Calf Raises
3 x 12
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Chin-up/Pull-up
5 x 8
C
Barbell Incline Bench
5 x 8
D1
DB bench press
8, 8, 8, 12
D2
Chest Supported Row
8, 8, 8, 12
E1
Cable Flys
3 x 15
E2
Seated Cable Rows
3 x 15
A1
Incline Y-raises
2 x 10
A2
Cable Facepulls
2 x 20
B
BB OHP
4 x 8
C
Single Arm Cable Raises
4 x 12
D
Seated DB Reverse Fly
4 x 12
E1
EZ Bar Skull Crushers
4 x 10
E2
EZ Bar Curls
4 x 10
F1
Tricep Pushdowns
3 x 12
F2
DB Incline Curls
3 x 12
