Jacked and Tan 2.0
General
Intermediate
Machine strength
Plan Details
The Jacked and Tan 2.0 routine by Keryann is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine based on Jacked and Tan No Squat or Deadlift for back pain. For first lift of the day, last set is a top set. For the other, try to add 1 rep by set.
Routine detail
Mon
Workout Day #2
Est. 62 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Decline Weighted Push Ups
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Band Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Band Cross-Over
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Thu
Workout Day #3
Est. 62 min
8 exercises
Barbell Hang Clean
3 Sets x 6 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Fri
Workout Day #4
Est. 62 min
8 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Barbell Snatch Shrug
4 Sets x 15 Reps
Band Cross-Over
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Band Reverse Fly
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Any
Workout Day #1
Est. 60 min
8 exercises
Barbell Hack Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
