Start Date 2/26/2018 # T2 Lifts 2 Increment 2.

5
Day Days per week 4 # T3 Lifts 3
1 Training Max Squat 285 1RM Wk 6 Squat 0
2 Bench 195 Bench 0
3 Dead 300 Dead 0
4 OHP 145 OHP 0
5 Front Squat 150 Front Squat 0
6 0 0
7 0 0

T2A Progression T2B T2C T3A T3B T3C

1 Deficit Dead Deficit Dead Chest Supp Row Cable Tri Pu Cable Row DB Hammer C
2 CG Bench CG Bench DB Shoulder Shrug Pec Fly Rear Delt Fly
3 Front Squat Front Squat Lat Pull Leg Ext WG Lat PulldEZ Bar Curl
4 Legs Up Bench Legs Up Bench Push Press Cable Tri Pu Shrug Incline DB Cu

T1 - weeks 1-5, work up to RM (blue), then perform working sets (based on TM and progression table), last
T1 - weeks 7-12, work up to RM, then working sets are based on a % of that RM. Week Create
12 is 1RM.
my J&T2.
T2a is % of TM (updated at week 7). T2b is work up to RM, then MRS (these will decrease!)
T3 is volume work
Blue fields are warm-ups toward your training weight, white fields are working sets
Work up...
T1 Target Date Meso/Wk/Day T1 Wt Rep Wt Rep Wt Rep Wt Rep
1 2/26/2018 1/1/1 Squat
2 2/27/2018 1/1/2 Bench
Find 10RM
3 3/1/2018 1/1/3 Dead
4 3/3/2018 1/1/4 OHP
5 3/5/2018 1/2/1 Squat
6 3/6/2018 1/2/2 Bench
Find 8RM
7 3/8/2018 1/2/3 Dead
8 3/10/2018 1/2/4 OHP
9 3/12/2018 1/3/1 Squat
10 3/13/2018 1/3/2 Bench
Find 6RM
11 3/15/2018 1/3/3 Dead
12 3/17/2018 1/3/4 OHP
13 3/19/2018 2/1/1 Squat
14 3/20/2018 2/1/2 Bench
Find 4RM
15 3/22/2018 2/1/3 Dead
16 3/24/2018 2/1/4 OHP
17 3/26/2018 2/2/1 Squat

Find 2RM
18 3/27/2018 2/2/2 Bench
Find 2RM
19 3/29/2018 2/2/3 Dead
20 3/31/2018 2/2/4 OHP
21 4/2/2018 2/3/1 Squat
22 4/3/2018 2/3/2 Bench
Find 1RM
23 4/5/2018 2/3/3 Dead
24 4/7/2018 2/3/4 OHP
25 4/9/2018 3/1/1 Squat 220 10 240 8 225 6
26 4/10/2018 3/1/2 Bench
Find 6RM
27 4/12/2018 3/1/3 Dead
28 4/14/2018 3/1/4 OHP
29 4/16/2018 3/2/1 Squat
30 4/17/2018 3/2/2 Bench
Find 4RM
31 4/19/2018 3/2/3 Dead
32 4/21/2018 3/2/4 OHP
33 4/23/2018 3/3/1 Squat
34 4/24/2018 3/3/2 Bench
Find 2RM
35 4/26/2018 3/3/3 Dead
36 4/28/2018 3/3/4 OHP
37 4/30/2018 4/1/1 Squat
38 5/1/2018 4/1/2 Bench
Find 5RM
39 5/3/2018 4/1/3 Dead
40 5/5/2018 4/1/4 OHP
41 5/7/2018 4/2/1 Squat
42 5/8/2018 4/2/2 Bench
Find 3RM
43 5/10/2018 4/2/3 Dead
44 5/12/2018 4/2/4 OHP
45 5/14/2018 4/3/1 Squat
46 5/15/2018 4/3/2 Bench
Find 1RM
47 5/17/2018 4/3/3 Dead
48 5/19/2018 4/3/4 OHP
 1. Make a copy of this in your local drive (File > Make a copy) to make changes on your own copy
2. Enter your start date, lifting days per week, # of T2 and T3 lifts, and your smallest weight increment
3. Choose your T1 lifts and 2-3 Rep Max starting in cell D4 and E4 - put these in order of your lifting days
4. Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow
5. Click the blue button to create your customized schedule

T3C T3D Jacked & Tan 2.0 http://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html

DB Hammer C Source link https://docs.google.com/spreadsheets/d/1I6p5zqrIIop8qFz2QibQd82IqocAeMLm
Rear Delt Fly Want more customization? Unhide rows 21-34 to tweak your lifts and progression tables.
EZ Bar Curl Questions & comments: [email protected] or reddit.com/u/steve_dc
Incline DB Cu

progression table), last is AMRAP. Week 6 is 1RM.

eek Create
12 is 1RM.
my J&T2.0 Schedule
Delete
Worko
ut
Working Sets Data
Wt Reps Rep Rep + T2A %TM Rep Rep Rep Rep Rep T2B
200 6 Deficit Dead 150 10 Chest Supp Ro
125 6 CG Bench 100 10 DB Shoulder
210 6 Front Squat 105 10 Lat Pull
85 6 Legs Up Bench 90 10 Push Press
215 5 Deficit Dead 180 8 Chest Supp Ro
135 5 CG Bench 105 8 DB Shoulder
225 5 Front Squat 115 8 Lat Pull
95 5 Legs Up Bench 100 8 Push Press
230 4 Deficit Dead 210 6 Chest Supp Ro
145 4 CG Bench 115 6 DB Shoulder
240 4 Front Squat 120 6 Lat Pull
100 4 Legs Up Bench 105 6 Push Press
235 3 Deficit Dead 225 4 Chest Supp Ro
150 3 CG Bench 120 4 DB Shoulder
250 3 Front Squat 125 4 Lat Pull
110 3 Legs Up Bench 110 4 Push Press
240 2 Deficit Dead 240 2 Chest Supp Ro
155 2 CG Bench 125 2 DB Shoulder
255 2 Front Squat 130 2 Lat Pull
115 2 Legs Up Bench 115 2 Push Press
0 0 Deficit Dead Rest Rest
0 0 CG Bench Rest Rest
0 0 Front Squat Rest Rest
0 0 Legs Up Bench Rest Rest
190 3 Deficit Dead 0 6 Chest Supp Ro
0 3 CG Bench 0 6 DB Shoulder
0 3 Front Squat 0 6 Lat Pull
0 3 Legs Up Bench 0 6 Push Press
0 2 Deficit Dead 0 5 Chest Supp Ro
0 2 CG Bench 0 5 DB Shoulder
0 2 Front Squat 0 5 Lat Pull
0 2 Legs Up Bench 0 5 Push Press
0 1 Deficit Dead 0 4 Chest Supp Ro
0 1 CG Bench 0 4 DB Shoulder
0 1 Front Squat 0 4 Lat Pull
0 1 Legs Up Bench 0 4 Push Press
0 2 Deficit Dead 0 3 Chest Supp Ro
0 2 CG Bench 0 3 DB Shoulder
0 2 Front Squat 0 3 Lat Pull
0 2 Legs Up Bench 0 3 Push Press
0 1 Deficit Dead 0 2 Chest Supp Ro
0 1 CG Bench 0 2 DB Shoulder
0 1 Front Squat 0 2 Lat Pull
0 1 Legs Up Bench 0 2 Push Press
0 0 Deficit Dead Rest Rest
0 0 CG Bench Rest Rest
0 0 Front Squat Rest Rest
0 0 Legs Up Bench Rest Rest
acked-tan-20.html
Fz2QibQd82IqocAeMLmLKNsKEAcNhU/edit#gid=0
progression tables.

Work up... Working Sets

Rep Max Wt Rep Wt Rep Wt Rep Wt MRS MRS MRS T3A Rep Wt MRSMRSMRS
15 Cable Tri Pus 20
15 Shrug 20
15 Leg Ext 20
15 Cable Tri Pus 20
12 Cable Tri Pus 18
12 Shrug 18
12 Leg Ext 18
12 Cable Tri Pus 18
10 Cable Tri Pus 16
10 Shrug 16
10 Leg Ext 16
10 Cable Tri Pus 16
8 Cable Tri Pus 14
8 Shrug 14
8 Leg Ext 14
8 Cable Tri Pus 14
6 Cable Tri Pus 12
 6 Shrug 12
6 Leg Ext 12
6 Cable Tri Pus 12
Cable Tri Pus 10
Shrug 10
Leg Ext 10
Cable Tri Pus 10
12 Cable Tri Pus 0
12 Shrug 0
12 Leg Ext 0
12 Cable Tri Pus 0
10 Cable Tri Pus 18
10 Shrug 18
10 Leg Ext 18
10 Cable Tri Pus 18
8 Cable Tri Pus 16
8 Shrug 16
8 Leg Ext 16
8 Cable Tri Pus 16
6 Cable Tri Pus 14
6 Shrug 14
6 Leg Ext 14
6 Cable Tri Pus 14
0 Cable Tri Pus 12
0 Shrug 12
0 Leg Ext 12
0 Cable Tri Pus 12
Cable Tri Pus 0
Shrug 0
Leg Ext 0
Cable Tri Pus 0
 T3B Rep Wt MRSMRSMRS T3C Rep Wt MRSMRSMRS Volume Reps
Cable Row 20 DB Hammer Cu 20
Pec Fly 20 Rear Delt Fly 20
WG Lat Pulldo 20 EZ Bar Curl 20
Shrug 20 Incline DB Curl 20
Cable Row 18 DB Hammer Cu 18
Pec Fly 18 Rear Delt Fly 18
WG Lat Pulldo 18 EZ Bar Curl 18
Shrug 18 Incline DB Curl 18
Cable Row 16 DB Hammer Cu 16
Pec Fly 16 Rear Delt Fly 16
WG Lat Pulldo 16 EZ Bar Curl 16
Shrug 16 Incline DB Curl 16
Cable Row 14 DB Hammer Cu 14
Pec Fly 14 Rear Delt Fly 14
WG Lat Pulldo 14 EZ Bar Curl 14
Shrug 14 Incline DB Curl 14
Cable Row 12 DB Hammer Cu 12
Pec Fly 12 Rear Delt Fly 12
WG Lat Pulldo 12 EZ Bar Curl 12
Shrug 12 Incline DB Curl 12
Cable Row 10 DB Hammer Cu 10
Pec Fly 10 Rear Delt Fly 10
WG Lat Pulldo 10 EZ Bar Curl 10
Shrug 10 Incline DB Curl 10
Cable Row 0 DB Hammer Cu 0
Pec Fly 0 Rear Delt Fly 0
WG Lat Pulldo 0 EZ Bar Curl 0
Shrug 0 Incline DB Curl 0
Cable Row 18 DB Hammer Cu 18
Pec Fly 18 Rear Delt Fly 18
WG Lat Pulldo 18 EZ Bar Curl 18
Shrug 18 Incline DB Curl 18
Cable Row 16 DB Hammer Cu 16
Pec Fly 16 Rear Delt Fly 16
WG Lat Pulldo 16 EZ Bar Curl 16
Shrug 16 Incline DB Curl 16
Cable Row 14 DB Hammer Cu 14
Pec Fly 14 Rear Delt Fly 14
WG Lat Pulldo 14 EZ Bar Curl 14
Shrug 14 Incline DB Curl 14
Cable Row 12 DB Hammer Cu 12
Pec Fly 12 Rear Delt Fly 12
WG Lat Pulldo 12 EZ Bar Curl 12
Shrug 12 Incline DB Curl 12
Cable Row 0 DB Hammer Cu 0
Pec Fly 0 Rear Delt Fly 0
WG Lat Pulldo 0 EZ Bar Curl 0
Shrug 0 Incline DB Curl 0