Tiered Programming
Keep T1, T2, and T3 work visible in the same session instead of juggling separate notes.
Intermediate Strength & Size
Run Jacked & Tan 2.0 with Confidence.
Keep heavy work, volume work, and accessories moving together. IronFlow puts the four-day GZCL structure at your fingertips.
Days / week
4
Weeks
12
Level
Intermediate
Focus
Strength
Fit check
Is GZCL Jacked & Tan 2.0 right for you?
A Intermediate Strength plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 4 days per week.
Choose another program if
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight.
Program at a glance
A free 12-week, 4-day upper/lower GZCL template combining rep-max T1 work with T2 and T3 volume.
Max lifts
SquatBench PressDeadliftOverhead PressClose-Grip Bench Press
Equipment
BarbellDumbbellCableMachineBodyweight
What you are committing to
Days / week
4 training days each week
Weeks
12 programmed weeks
Sample week
Week 1
Program 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 template
Program length
Each block represents one programmed 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 4-day intermediate template that combines heavy T1 lifts, higher-volume T2 work, and targeted T3 accessories for strength and muscle.
Why IronFlow for Jacked & Tan 2.0?
Strength Meets Hypertrophy
Track the heavy compounds and the supporting volume that make this template more than a basic strength split.
Four-Day Structure
See the full weekly rhythm and log dense sessions quickly when the accessory list grows.
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Comparison guide
GZCL Jacked & Tan 2.0 vs Darkhorse
Compare GZCL Jacked & Tan 2.0 and Darkhorse on weekly structure, strength work, accessory volume, and the intermediate lifter each program suits.
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.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Lower A
7 exercises
Squat
10RM @ RPE 9 / 2 x 70% x 6 / 70% x 6+
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
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
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
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
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
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
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+
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
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
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
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
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
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
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+
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
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
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
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
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
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
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+
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
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
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
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
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
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
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 program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
Questions about GZCL Jacked & Tan 2.0
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 12 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.