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

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

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.

More tools

Explore the other training tools

Training tool

E1RM calculator

Estimate a practical one-rep max from weight, reps, and RPE.

Training tool

RPE ↔ % converter

Convert target RPE into working percentages and back again.

Training tool

Warmup planner

Build a simple warmup ladder from your top working set.

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.

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.

Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or generate one from your training goals. You can also start from a built-in proven program.

IronFlow works on Android (Google Play), iOS (App Store), and any modern desktop browser.

Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.

IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.

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