Training Maxes

Lets Begin:
Others:
Enter your 1RM's
Enter your 1RM's
Squat
100
Front Squat
Bench
100
Deadlift
100
Overhead
100

100

WTF is The Gauntlet? Cable Curls + OH Tri Ext with no rest

in-between.
This is an edited version of J&T2.0, if you have questions see the write up.
FAQ
What's an AMRAP? What's the "+" mean?
The "+" sign means the last set is an AMRAP which means As
Many Reps As Possible. This is also known as a rep out. You would
preform as many reps as possible while maintaining form for the
last set.
What should I aim for on the AMRAP?
Week 1-6 or Meso A+B: +3-5, Meso C: +1-3, Meso D: +1-2
Can I add more? I dont like X and Y exercise.
There's room for two more lifts in the T2 and the T3 section. All
the T3's can be swapped for whatever you want however avoid
touching the rep scheme for the T1 and the T2(a)(the first one in
T2). The rep scheme for the T3 can be changed to whatever but I
would recommend keeping the volume.
What do I put in the RM and AMRAP boxes?
In the RM box you put your Rep Max for the T1 lift, and in the
AMRAP you put how many reps you got on the AMRAP of the back
off set.
I changed the T1 / added another exercise and the formula
broke
The formulas are super easy to edit click on the "wt." cell and
"Maxes!" references the sheet and the number letter after is the
cell. Change that number letter to the new cell of the new lift #.
I'm still lost what am I looking at?
If you still have further questions I would recommend reading
GZCL's write up of Jacked and Tan 2.0 seen above.

History
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift

Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift

Cycle From
New 1RM's
Squat
Bench
Deadlift
Week1-6 vs Week 6-12
New 1RM's
Squat
Bench
Deadlift
Overall
New 1RM's
Squat
Bench
Deadlift
Cycle From
New 1RM's
Squat
Bench
Deadlift
Week1-6 vs Week 6-12
New 1RM's
Squat
Bench
Deadlift
Overall
New 1RM's
Squat
Bench
Deadlift

Old 1RM's

Old 1RM's

Old 1RM's

Old 1RM's

Old 1RM's

Old 1RM's

ory
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift

Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift

Cycle From
New 1RM's
Squat
Bench
Deadlift
Week1-6 vs Week 6-12
New 1RM's
Squat
Bench
Deadlift
Overall
New 1RM's
Squat
Bench
Deadlift
Cycle From
New 1RM's
Squat
Bench
Deadlift
Week1-6 vs Week 6-12
New 1RM's
Squat
Bench
Deadlift
Overall
New 1RM's
Squat
Bench
Deadlift

Cutting
Bulking

Lets Begin:
Enter your stats
Body Weight (lbs.)
162
Body Fat %
12.2%
Activity Level
1.6
Fat Loss Per Week
0.00
Muscle+ Per Month
1.5
Calculate your Body Fat % Here

What's my Activity Level?

Sedentary (Little to none)
Lightly Active (train 2-3 times a week)
Moderately Active (train 4-5 times a week)
Very Active (train 6-7 times a week)
Extremely Active (Training + Physical Job)

Diet Information
BMR
TDEE
TDEE on Goal Cut
TDEE on Goal Bulk

1764
2822
2822
3121

Enter your Macro Goals

Protein
0.9
Fat
0.25

1.2
1.375
1.55
1.725
1.9

Fat Loss Expectations Per Week (Lbs.)

BF% > 30%
2.5
20-30%
2
15-20%
1.25-1.5
12-15%
1-1.25
9-12%
0.75-1
7-9%
0.5-0.75
BF% < 7%
0.5

What's my Ma
Protein C
Protein B
Fat Cut
Fat Bulk
Carb
Note: Dont pick a ra

Muscle Gain Expe

Begin
Interme
Advan
How can

Macro Information
Protein
Fats on Bulk
Fats on Cut
Carbs on Bulk
Carbs on Cut

What am I looking at?

126
87
35
459
501

What's my Macro Goals? (g per lb.)

Protein Cutting:
1.1-1.4
Protein Bulking:
0.8-1.0
Fat Cutting:
0.4-0.6
Fat Bulking:
20-30%
Carbs:
The Rest
Note: Dont pick a range just a flat number or %
Muscle Gain Expectations Per Month (Lbs.)
Beginner
2-3
Intermediate
1-2
Advanced
0.5
How can I tell where I am?

This is a place to calculate your target calo

macro nutrient needs. First, decide if you are
bulking or maintaining. Then fill out the info
forONEof those fields. After that enter all
relevant information requested and it will g
your BMR and a TDEE or Total Daily Ene
Expenditure this is how many calories you ne
If you want to maintain eat at that amount
bulking or cutting the values are listed. After t
your macro goals using the chart below and
return how many grams of protein, fats and c
need. Note this is just an estimated value a
need adjustment from person to person. For
20% and .3 = 30% when you enter it for b

m I looking at?

ulate your target calorie and

First, decide if you are cutting,
g. Then fill out the information
ds. After that enter all other
requested and it will give you
DEE or Total Daily Energy
many calories you need a day.
in eat at that amount and for
alues are listed. After that enter
ng the chart below and it will
s of protein, fats and carbs you
t an estimated value and will
person to person. For fats .2 =
when you enter it for bulking

Meso A
Week 1
T1

T2

T3

Day 1
Bench Press
Work up to 10RM
3x6+

Day 2
Int.
Wt. Squat
Work up to 10RM
70.0% 70 3x6+

RM:
AMRAP:
Previous RM:
Close Grip Bench Press
4x10
50.0%
2H Machine Row
3x15
One Arm Cable Row
3x15
DB Standing OHP
3x20
V-Grip Lat Pull Down
3x20
1H The Gauntlet*
3x20

Int.
70.0%

RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
50 4x10
50.0%
Single Leg Press
3x15
Leg Curl
3x15
Abductor/Adductors
3x20
Cable Lat Raise
3x20
Face Pull
3x20

Wt.
70

50

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 10RM
3x6+

Day 5
Int.
Wt. Front Squat
Work up to 10RM
70.0% 70 3x6+

RM:
AMRAP:
Previous RM:
Incline Bench
4x10
50.0%
2H Machine Row
3x15
One Arm Cable Row
3x15
DB Bench Press
3x20
Pull Ups
3x20
2H The Gauntlet*
3x20

RM:
AMRAP:
Previous RM:
Squat
50 4x10
RDL
3x15
Leg Curl
3x15
Hypers
3x20
Cable Lat Raise
3x20
Face Pull
3x20

Day 6
Int.
70.0%

50.0%

Wt.
70

50

Day 7
Int.

Wt.

Int.

Wt.

Meso A
Week 2
T1

T2

T3

Day 1
Bench Press
Work up to 8RM
3x5+

Day 2
Int.
Wt. Squat
Work up to 8RM
75.0% 75 3x5+

RM:
AMRAP:
Previous RM:
Close Grip Bench Press
4x8
60.0%
2H Machine Row
3x12
One Arm Cable Row
3x12
DB Standing OHP
3x18
V-Grip Lat Pull Down
3x18
1H The Gauntlet*
3x18

Int.
75.0%

RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
60 4x8
60.0%
Single Leg Press
3x12
Leg Curl
3x12
Abductor/Adductors
3x18
Cable Lat Raise
3x18
Face Pull
3x18

Wt.
75

60

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 8RM
3x5+

Day 5
Int.
Wt. Front Squat
Work up to 8RM
75.0% 75 3x5+

RM:
AMRAP:
Previous RM:
Incline Bench
4x8
57.5%
2H Machine Row
3x12
One Arm Cable Row
3x12
DB Bench Press
3x18
Pull Ups
3x18
2H The Gauntlet*
3x18

RM:
AMRAP:
Previous RM:
Squat
60 4x8
RDL
3x12
Leg Curl
3x12
Hypers
3x18
Cable Lat Raise
3x18
Face Pull
3x18

Day 6
Int.
75.0%

60.0%

Wt.
75

60

Day 7
Int.

Wt.

Int.

Wt.

Meso A
Week 3
T1

T2

T3

Day 1
Bench Press
Work up to 6RM
3x4+

Day 2
Int.
Wt. Squat
Work up to 6RM
80.0% 80 3x4+

RM:
AMRAP:
Previous RM:
Close Grip Bench Press
4x6
70.0%
2H Machine Row
3x10
One Arm Cable Row
3x10
DB Standing OHP
3x16
V-Grip Lat Pull Down
3x16
1H The Gauntlet*
3x16

Int.
80.0%

RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
70 4x6
65.0%
Single Leg Press
3x10
Leg Curl
3x10
Abductor/Adductors
3x16
Cable Lat Raise
3x16
Face Pull
3x16

Wt.
80

65

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 6RM
3x4+

Day 5
Int.
Wt. Front Squat
Work up to 6RM
80.0% 80 3x4+

RM:
AMRAP:
Previous RM:
Incline Bench
4x6
67.5%
2H Machine Row
3x10
One Arm Cable Row
3x10
DB Bench Press
3x16
Pull Ups
3x16
2H The Gauntlet*
3x16

RM:
AMRAP:
Previous RM:
Squat
70 4x6
RDL
3x10
Leg Curl
3x10
Hypers
3x16
Cable Lat Raise
3x16
Face Pull
3x16

Day 6
Int.
80.0%

70.0%

Wt.
80

70

Day 7
Int.

Wt.

Int.

Wt.

Meso B
Week 4
T1

T2

T3

Day 1
Bench Press
Work up to 4RM
3x3+

Day 2
Int.
Wt. Squat
Work up to 4RM
82.5% 85 3x3+

RM:
AMRAP:
Previous RM:
Close Grip Bench Press
5x4
72.5%
2H Machine Row
3x8
One Arm Cable Row
3x8
DB Standing OHP
3x14
V-Grip Lat Pull Down
3x14
1H The Gauntlet*
3x14

Int.
82.5%

RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
75 5x4
70.0%
Single Leg Press
3x8
Leg Curl
3x8
Abductor/Adductors
3x14
Cable Lat Raise
3x14
Face Pull
3x14

Wt.
85

70

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 4RM
3x3+

Day 5
Int.
Wt. Front Squat
Work up to 4RM
82.5% 85 3x3+

RM:
AMRAP:
Previous RM:
Incline Bench
5x4
70.0%
2H Machine Row
3x8
One Arm Cable Row
3x8
DB Bench Press
3x14
Pull Ups
3x14
2H The Gauntlet*
3x14

RM:
AMRAP:
Previous RM:
Squat
70 5x4
RDL
3x8
Leg Curl
3x8
Hypers
3x14
Cable Lat Raise
3x14
Face Pull
3x14

Day 6
Int.
82.5%

75.0%

Wt.
85

75

Day 7
Int.

Wt.

Int.

Wt.

Meso B
Week 5
T1

T2

T3

Day 1
Bench Press
Work up to 2RM
4x2+

Day 2
Int.
Wt. Squat
Work up to 2RM
85.0% 85 4x2+

RM:
AMRAP:
Previous RM:
Close Grip Bench Press
7x2
75.0%
2H Machine Row
3x6
One Arm Cable Row
3x6
DB Standing OHP
3x12
V-Grip Lat Pull Down
3x12
1H The Gauntlet*
3x12

Int.
85.0%

RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
75 7x2
75.0%
Single Leg Press
3x6
Leg Curl
3x6
Abductor/Adductors
3x12
Cable Lat Raise
3x12
Face Pull
3x12

Wt.
85

75

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 2RM
4x2+

Day 5
Int.
Wt. Front Squat
Work up to 2RM
85.0% 85 4x2+

RM:
AMRAP:
Previous RM:
Incline Bench
7x2
72.5%
2H Machine Row
3x6
One Arm Cable Row
3x6
DB Bench Press
3x12
Pull Ups
3x12
2H The Gauntlet*
3x12

RM:
AMRAP:
Previous RM:
Squat
75 7x2
RDL
3x6
Leg Curl
3x6
Hypers
3x12
Cable Lat Raise
3x12
Face Pull
3x12

Day 6
Int.
85.0%

80.0%

Wt.
85

80

Day 7
Int.

Wt.

Int.

Wt.

Meso B
Week 6
T1

Day 1
Bench Press
Int.
Wt.
Work up to 1RM
(confident double)
(be within 5% of max or +)
RM:
AMRAP:

Day 2
Squat
Int.
Wt.
Work up to 1RM
(confident double)
(be within 5% of max or +)
RM:
AMRAP:

T2

T2 Rest

T2 Rest

T3

DB Standing OHP
3x10
V-Grip Lat Pull Down
3x10
1H The Gauntlet*
3x10

Abductor/Adductors
3x10
Cable Lat Raise
3x10
Face Pull
3x10

Day 3
Int.

Wt.

Day 4
Overhead Press
Int.
Wt.
Work up to 1RM
(confident double)
(be within 5% of max or +)
RM:
AMRAP:

Day 5
Front Squat
Work up to 1RM
(confident double)
(be within 5% of max or +)
RM:
AMRAP:

T2 Rest

T2 Rest

DB Bench Press
3x10
Pull Ups
3x10
2H The Gauntlet*
3x10

Hypers
3x10
Cable Lat Raise
3x10
Face Pull
3x10

Day 6
Int.

5% of max or +)

Wt.

Day 7
Int.

Wt.

Int.

Wt.

Meso C
Week 7
T1

T2

T3

REMEMBE
Day 1
Bench Press
Work up to 6RM
5x3+

Int.
85.0%

RM:
0
AMRAP:
Previous RM:
0
Close Grip Bench Press
5x6
70.0%
Kroc Row
3x12
V-Grip Cable Row
3x12
Rest

Wt.
0

Day 2
Squat
Work up to 6RM
5x3+

Int.
85.0%

RM:
0
AMRAP:
Previous RM:
0
Snatch Grip Deadlift
70 5x6
65.0%
Single Leg Press
3x12
Leg Curl
3x12
Rest

Wt.
0

65

Day 3

REMEMBER TO UPDATE YOUR 1RM's ON 'MAXES' IF NEEDED

Day 4
Day 5
Int.
Wt. Overhead Press
Int.
Wt. Deadlift
Work up to 6RM
Work up to 6RM
5x3+
85.0% 0 5x3+
RM:
AMRAP:
Previous RM:
Incline Bench
5x6
Kroc Row
3x12
V-Grip Cable Row
3x12
Rest

0
0
67.5%

RM:
AMRAP:
Previous RM:
Front Squat
70 5x6
RDL
3x12
Leg Curl
3x12
Rest

Day 6
Int.

Wt.

85.0%

70.0%

70

Day 7
Int.

Wt.

Int.

Wt.

Meso C
Week 8
T1

T2

T3

Day 1
Bench Press
Work up to 4RM
5x2+

Int.
85.0%

RM:
0
AMRAP:
Previous RM:
0
Close Grip Bench Press
5x5
75.0%
Kroc Row
3x10
V-Grip Cable Row
3x10
DB Seated OHP
3x18
Wide Grip Lat Pull Down
3x18
1H The Gauntlet*
3x18

Wt.
0

Day 2
Squat
Work up to 4RM
5x2+

Int.
85.0%

RM:
0
AMRAP:
Previous RM:
0
Snatch Grip Deadlift
75 5x5
70.0%
Single Leg Press
3x10
Leg Curl
3x10
Abductor/Adductors
3x18
DB Lat Raise
3x18
Rear Delt Fly
3x18

Wt.
0

70

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 4RM
5x2+
RM:
AMRAP:
Previous RM:
Incline Bench
5x5
Kroc Row
3x10
V-Grip Cable Row
3x10
DB Bench Press
3x18
Pull Ups
3x18
2H The Gauntlet*
3x18

Int.

Wt.

85.0%
0
0
72.5%

Day 5
Deadlift
Work up to 4RM
5x2+

RM:
AMRAP:
Previous RM:
Front Squat
75 5x5
RDL
3x10
Leg Curl
3x10
Hypers
3x18
DB Lat Raise
3x18
Rear Delt Fly
3x18

Day 6
Int.

Wt.

85.0%

75.0%

75

Day 7
Int.

Wt.

Int.

Wt.

Meso C
Week 9
T1

T2

T3

Day 1
Bench Press
Work up to 2RM
5x1+

Int.
85.0%

RM:
0
AMRAP:
Previous RM:
0
Close Grip Bench Press
5x4
80.0%
Kroc Row
3x8
V-Grip Cable Row
3x8
DB Seated OHP
3x16
Wide Grip Lat Pull Down
3x16
1H The Gauntlet*
3x16

Wt.
0

Day 2
Squat
Work up to 2RM
5x1+

Int.
85.0%

RM:
0
AMRAP:
Previous RM:
0
Snatch Grip Deadlift
80 5x4
75.0%
Single Leg Press
3x8
Leg Curl
3x8
Abductor/Adductors
3x16
DB Lat Raise
3x16
Rear Delt Fly
3x16

Wt.
0

75

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 2RM
5x1+
RM:
AMRAP:
Previous RM:
Incline Bench
5x4
Kroc Row
3x8
V-Grip Cable Row
3x8
DB Bench Press
3x16
Pull Ups
3x16
2H The Gauntlet*
3x16

Int.

Wt.

85.0%
0
0
77.5%

Day 5
Deadlift
Work up to 2RM
5x1+

RM:
AMRAP:
Previous RM:
Front Squat
80 5x4
RDL
3x8
Leg Curl
3x8
Hypers
3x16
DB Lat Raise
3x16
Rear Delt Fly
3x16

Day 6
Int.

Wt.

85.0%

80.0%

80

Day 7
Int.

Wt.

Int.

Wt.

Meso D
Week 10 Day 1
T1
Bench Press
Work up to 5RM
3x2+

T2

T3

Int.
90.0%

RM:
0
AMRAP:
Previous RM:
Close Grip Bench Press
6x3
82.5%
Kroc Row
3x6
V-Grip Cable Row
3x6
DB Seated OHP
3x14
Wide Grip Lat Pull Down
3x14
1H The Gauntlet*
3x14

Wt.
0

Day 2
Squat
Work up to 5RM
3x2+

Int.
90.0%

RM:
0
AMRAP:
Previous RM:
Deadlift
85 6x3
82.5%
Single Leg Press
3x6
Leg Curl
3x6
Abductor/Adductors
3x14
DB Lat Raise
3x14
Rear Delt Fly
3x14

Wt.
0

85

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 5RM
3x2+
RM:
AMRAP:
Previous RM:
Incline Bench
6x3
Kroc Row
3x6
V-Grip Cable Row
3x6
DB Bench Press
3x14
Pull Ups
3x14
2H The Gauntlet*
3x14

Int.

Wt.

90.0%
0

80.0%

Day 5
Deadlift
Work up to 5RM
3x2+

RM:
AMRAP:
Previous RM:
Front Squat
80 6x3
RDL
3x6
Leg Curl
3x6
Hypers
3x14
DB Lat Raise
3x14
Rear Delt Fly
3x14

Day 6
Int.

Wt.

90.0%

82.5%

85

Day 7
Int.

Wt.

Int.

Wt.

Meso D T2b & T2C rest this week if you have them.
Week 11 Day 1
Day 2
T1
Bench Press
Int.
Wt. Squat
Work up to 3RM
Work up to 3RM
3x1+
90.0% 0 3x1+
RM:
AMRAP:
T2

T3

RM:
AMRAP:

Close Grip Bench Press

7x2
85.0%
Rest

Deadlift
85 7x2
Rest

DB Seated OHP
3x12
Wide Grip Lat Pull Down
3x12
1H The Gauntlet*
3x12

Int.

Wt.

90.0%

85.0%

Abductor/Adductors
3x12
DB Lat Raise
3x12
Rear Delt Fly
3x12

85

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 3RM
3x1+
RM:
AMRAP:
Incline Bench
7x2
Rest

DB Bench Press
3x12
Pull Ups
3x12
2H The Gauntlet*
3x12

Int.

Wt.

90.0%
0

82.5%

Day 5
Deadlift
Work up to 3RM
3x1+
RM:
AMRAP:

Front Squat
85 7x2
Rest

Hypers
3x12
DB Lat Raise
3x12
Rear Delt Fly
3x12

Day 6
Int.

Wt.

90.0%

85.0%

85

Day 7
Int.

Wt.

Int.

Wt.

Meso D
Week 12 Day 1
T1
Bench Press
Work up to 1RM

RM:
AMRAP:

Int.

Wt.

Day 2
Squat
Work up to 1RM

RM:
AMRAP:

T2

Rest

Rest

T3

Rest

Rest

Int.

Wt.

Day 3
Int.

Wt.

Day 4
Overhead Press
Work up to 1RM

RM:
AMRAP:

Int.

Wt.

Day 5
Deadlift
Work up to 1RM

RM:
AMRAP:

Rest

Rest

Rest

Rest

Day 6
Int.

Wt.

Day 7
Int.

Rest

Rest

Wt.

Int.

Wt.