See the T1, T2, and T3 tiers
Keep the main lift, supplemental work, and accessories together in each session.
Intermediate strength and size
Track GZCL Jacked & Tan 2.0 in IronFlow
Preview the 12-week, four-day upper/lower template, then log its T1, T2, and T3 work in IronFlow.
- Days / week
- 4
- Weeks
- 12
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is GZCL Jacked & Tan 2.0 right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight
[Plan at a glance]
Plan at a glance
A free 12-week template based on the community spreadsheet structure. How to use: 1. Train four days per week on an upper/lower split. 2. T1 work starts with a rep-max exposure and back-off work, followed by three T2 and three T3 movements. 3. The six-week wave moves from 10RM work toward a 1RM test, then repeats for the second block. 4. Keep T2 and T3 work around RPE 8 and stop accessory sets before technique breaks down. Progression: - Update T1 training maxes after each six-week block and repeat the wave with the new maxes. - Progress T2 lifts through 6-8 reps and T3 lifts through 12-20 reps. - The original spreadsheet is flexible about exercise selection; this import uses a balanced default menu.
Max lifts
SquatBench PressDeadliftOverhead PressClose-Grip Bench Press
Equipment
BarbellDumbbellCableMachineBodyweight
[What you are committing to]
- Days / week
- Training days each week: 4
- Weeks
- Planned weeks: 12
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
[What is GZCL Jacked & Tan 2.0?]
GZCL Jacked & Tan 2.0 is a 12-week intermediate program with four upper/lower sessions per week. Its two six-week blocks combine T1 main lifts, T2 supplemental work, and T3 accessories.
[Why IronFlow for Jacked & Tan 2.0?]
Why IronFlow for Jacked & Tan 2.0?
Two six-week blocks
Follow the stored wave from 10RM work toward a test, then repeat the block after updating T1 training maxes manually.
A documented template variant
The original spreadsheet allows exercise choices; this IronFlow template uses a balanced default menu.
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Comparison guide]
GZCL Jacked & Tan 2.0 vs Darkhorse
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[Comparison guide]
GZCL Jacked & Tan 2.0 vs nSuns
Compare GZCL Jacked & Tan 2.0 and nSuns on training frequency, volume, progression style, and the intermediate strength lifter each template suits.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Lower A
7 exercises
Squat
10RM @ RPE 9 / 2 x 70% x 6 / 70% x 6+
Quads
T1 main lift: work up to a technically strong 10RM, then complete 3 back-off sets at 70% of the training max.
Romanian Deadlift
3 x 6-8 @ RPE 8
Hamstrings
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Leg Press
3 x 6-8 @ RPE 8
Quads
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Hamstring Curl
3 x 6-8 @ RPE 8
Hamstrings
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Lat Pulldown
3 x 12-20 @ RPE 8
Back
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Calf Raises
3 x 12-20 @ RPE 8
Calves
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Cable Crunches
3 x 12-20 @ RPE 8
Abs
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Day 2
Upper A
7 exercises
Bench Press
10RM @ RPE 9 / 2 x 70% x 6 / 70% x 6+
Chest
T1 main lift: work up to a technically strong 10RM, then complete 3 back-off sets at 70% of the training max.
Overhead Press
3 x 6-8 @ RPE 8
Shoulders
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Barbell Row
3 x 6-8 @ RPE 8
Back
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Close-Grip Bench Press
3 x 6-8 @ RPE 8
Triceps
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Lateral Raises
3 x 12-20 @ RPE 8
Shoulders
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Tricep Pushdown
3 x 12-20 @ RPE 8
Triceps
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Dumbbell Curl
3 x 12-20 @ RPE 8
Biceps
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Day 3
Lower B
7 exercises
Deadlift
10RM @ RPE 9 / 2 x 70% x 6 / 70% x 6+
Hamstrings
T1 main lift: work up to a technically strong 10RM, then complete 3 back-off sets at 70% of the training max.
Front Squat
3 x 6-8 @ RPE 8
Quads
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Barbell Row
3 x 6-8 @ RPE 8
Back
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Bulgarian Split Squat
3 x 6-8 @ RPE 8
Quads
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Lat Pulldown
3 x 12-20 @ RPE 8
Back
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Hamstring Curl
3 x 12-20 @ RPE 8
Hamstrings
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Cable Crunches
3 x 12-20 @ RPE 8
Abs
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Day 4
Upper B
7 exercises
Overhead Press
10RM @ RPE 9 / 2 x 70% x 6 / 70% x 6+
Shoulders
T1 main lift: work up to a technically strong 10RM, then complete 3 back-off sets at 70% of the training max.
Close-Grip Bench Press
3 x 6-8 @ RPE 8
Triceps
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Seated Cable Row
3 x 6-8 @ RPE 8
Back
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Incline Bench Press
3 x 6-8 @ RPE 8
Chest
T2 supplemental lift: 3x6-8 at about RPE 8. Add load after reaching the top of the rep range.
Pull-ups
3 x 12-20 @ RPE 8
Back
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Lateral Raises
3 x 12-20 @ RPE 8
Shoulders
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
Dumbbell Curl
3 x 12-20 @ RPE 8
Biceps
T3 accessory lift: 3x12-20 at about RPE 8. Keep reps controlled and add load after reaching the top of the range.
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Jacked & Tan 2.0 program questions
The IronFlow template has four sessions per week on an upper/lower split, across a 12-week plan.
The template organizes main lifts as T1, supplemental lifts as T2, and accessory work as T3. Its default exercise menu is one implementation of a spreadsheet that allows exercise selection.
No. The six-week block and its manual T1 training-max update are represented in the program details. T2 and T3 rep ranges are recorded in the template; check your source version for its full progression instructions.
[Use this plan]