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The program

GZCL Jacked & Tan 2.0

Name: GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Brand: Strength Programs
SKU: gzcl-jacked-and-tan-2
Availability: InStock

Cody Lefever’s high-volume 4-day powerbuilding block stepping Tier 1 lifts from 10RM down to a Week 6 1RM peak while driving massive Tier 2 and Tier 3 bodybuilding hypertrophy.

Pick your 4 training days Mon · Tue · Thu · Fri

Start this program Get the free spreadsheet

Schedule: 4 days/wk
Length: 6 weeks
Main lifts: 20

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Squat 1RM (lbs)

Bench Press 1RM (lbs) Estimated from your lifts

Deadlift 1RM (lbs) Estimated from your lifts

Overhead Press 1RM (lbs) Estimated from your lifts

Barbell Row 1RM (lbs) Estimated from your lifts

Front Squat 1RM (lbs)

Close-Grip Bench Press 1RM (lbs) Estimated from your lifts

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Squat RM (10RM) + Lower Hypertrophy	Squat	1	10	70%	210 lbs	1×45 + 1×25 + 1×10 + 1×2.5	Work up to today’s 10RM target
Squat RM (10RM) + Lower Hypertrophy	Squat	3	6+	65%	195 lbs	1×45 + 1×25 + 1×5	Back-off sets (AMRAP on final set)
Squat RM (10RM) + Lower Hypertrophy	Deficit Deadlift	4	12	—	—	—	—
Squat RM (10RM) + Lower Hypertrophy	Leg Press	4	15	—	—	—	—
Squat RM (10RM) + Lower Hypertrophy	Leg Curl	4	15	—	—	—	—
Squat RM (10RM) + Lower Hypertrophy	Barbell Curl	4	15	—	—	—	—
Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume	Bench Press	1	10	70%	160 lbs	1×45 + 1×10 + 1×2.5	Work up to today’s 10RM target
Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume	Bench Press	3	6+	65%	145 lbs	1×45 + 1×5	—
Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume	Close-Grip Bench Press	4	12	60%	115 lbs	1×25 + 1×10	—
Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume	Incline Dumbbell Press	4	12	—	—	—	—
Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume	Lateral Raise	4	15	—	—	—	—
Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume	Cable Pushdown	4	15	—	—	—	—
Deadlift / Front Squat RM (10RM) + Back/Legs	Deadlift	1	10	70%	250 lbs	2×45 + 1×10 + 1×2.5	—
Deadlift / Front Squat RM (10RM) + Back/Legs	Deadlift	3	6	65%	235 lbs	2×45 + 1×5	—
Deadlift / Front Squat RM (10RM) + Back/Legs	Front Squat	4	12	60%	145 lbs	1×45 + 1×5	—
Deadlift / Front Squat RM (10RM) + Back/Legs	Lat Pulldown	4	12	—	—	—	—
Deadlift / Front Squat RM (10RM) + Back/Legs	Leg Extension	4	15	—	—	—	—
Deadlift / Front Squat RM (10RM) + Back/Legs	Hammer Curl	4	15	—	—	—	—
Overhead Press RM (10RM) + Upper Hypertrophy	Overhead Press	1	10	70%	100 lbs	1×25 + 1×2.5	—
Overhead Press RM (10RM) + Upper Hypertrophy	Overhead Press	3	6+	65%	95 lbs	1×25	—
Overhead Press RM (10RM) + Upper Hypertrophy	Barbell Row	4	12	65%	135 lbs	1×45	—
Overhead Press RM (10RM) + Upper Hypertrophy	Dumbbell Bench Press	4	12	—	—	—	—
Overhead Press RM (10RM) + Upper Hypertrophy	Rear Delt Flye	4	15	—	—	—	—
Overhead Press RM (10RM) + Upper Hypertrophy	Skull Crusher	4	12	—	—	—	—

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General strength plan

4-day high-volume powerbuilding & rep-max block periodization

Intermediate lifters who want serious off-season size and strength through descending rep-max targets (10RM down to 1RM) paired with high-volume Tier 2 and Tier 3 bodybuilding work.

Before choosing this plan

Weeks 1–3 involve high rep-max volume (10RM, 8RM, 6RM); eat in a slight caloric surplus and prioritize hydration and sleep.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Cable station and lat pulldown
Leg curl machine

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Steps through Cody Lefever’s 6-week Mesocycle A block from 10RM + backoff sets in Week 1 to heavy 2RM and 1RM testing in Weeks 5–6.

Methodology and sources

Cody Lefever: Jacked & Tan 2.0

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Squat RM (10RM) + Lower Hypertrophy

Squat main

1 × 10 @ 70% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 10RM target
3 × 6+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Rest 2:30

Back-off sets (AMRAP on final set)

Deficit Deadlift accessory

4 × 12working

Rest 2:00

Leg Press accessory

4 × 15working

Rest 1:15

Leg Curl accessory

4 × 15working

Rest 1:00

Barbell Curl accessory

4 × 15working

Rest 1:00

Day 2 · Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume

Bench Press main

1 × 10 @ 70% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 10RM target
3 × 6+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Rest 2:30

Close-Grip Bench Press main

4 × 12 @ 60% (start light, add 5 lb/session)working

Rest 2:00

Incline Dumbbell Press accessory

4 × 12working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Cable Pushdown accessory

4 × 15working

Rest 1:00

Day 3 · Deadlift / Front Squat RM (10RM) + Back/Legs

Deadlift main

1 × 10 @ 70% (start light, add 5 lb/session)working

Rest 3:30
3 × 6 @ 65% (start light, add 5 lb/session)working

Rest 2:30

Front Squat main

4 × 12 @ 60% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 12working

Rest 1:15

Leg Extension accessory

4 × 15working

Rest 1:00

Hammer Curl accessory

4 × 15working

Rest 1:00

Day 4 · Overhead Press RM (10RM) + Upper Hypertrophy

Overhead Press main

1 × 10 @ 70% (start light, add 5 lb/session)working

Rest 3:00
3 × 6+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Rest 2:30

Barbell Row main

4 × 12 @ 65% (start light, add 5 lb/session)working

Rest 2:00

Dumbbell Bench Press accessory

4 × 12working

Rest 1:30

Rear Delt Flye accessory

4 × 15working

Rest 1:00

Skull Crusher accessory

4 × 12working

Rest 1:00

Week 2

4 sessions

Day 1 · Squat RM (8RM) + Lower Hypertrophy

Squat main

1 × 8 @ 75% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 8RM target
3 × 5+ AMRAP @ 70% (start light, add 5 lb/session)amrap

Rest 2:30

Back-off sets (AMRAP on final set)

Deficit Deadlift accessory

4 × 10working

Rest 2:00

Leg Press accessory

4 × 15working

Rest 1:15

Leg Curl accessory

4 × 15working

Rest 1:00

Barbell Curl accessory

4 × 15working

Rest 1:00

Day 2 · Bench Press RM (8RM) + Chest/Shoulder/Tricep Volume

Bench Press main

1 × 8 @ 75% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 8RM target
3 × 5+ AMRAP @ 70% (start light, add 5 lb/session)amrap

Rest 2:30

Close-Grip Bench Press main

4 × 10 @ 65% (start light, add 5 lb/session)working

Rest 2:00

Incline Dumbbell Press accessory

4 × 12working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Cable Pushdown accessory

4 × 15working

Rest 1:00

Day 3 · Deadlift / Front Squat RM (8RM) + Back/Legs

Deadlift main

1 × 8 @ 75% (start light, add 5 lb/session)working

Rest 3:30
3 × 5 @ 70% (start light, add 5 lb/session)working

Rest 2:30

Front Squat main

4 × 10 @ 65% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 12working

Rest 1:15

Leg Extension accessory

4 × 15working

Rest 1:00

Hammer Curl accessory

4 × 15working

Rest 1:00

Day 4 · Overhead Press RM (8RM) + Upper Hypertrophy

Overhead Press main

1 × 8 @ 75% (start light, add 5 lb/session)working

Rest 3:00
3 × 5+ AMRAP @ 70% (start light, add 5 lb/session)amrap

Rest 2:30

Barbell Row main

4 × 10 @ 70% (start light, add 5 lb/session)working

Rest 2:00

Dumbbell Bench Press accessory

4 × 12working

Rest 1:30

Rear Delt Flye accessory

4 × 15working

Rest 1:00

Skull Crusher accessory

4 × 12working

Rest 1:00

Week 3

4 sessions

Day 1 · Squat RM (6RM) + Lower Hypertrophy

Squat main

1 × 6 @ 80% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 6RM target
3 × 4+ AMRAP @ 75% (start light, add 5 lb/session)amrap

Rest 2:30

Back-off sets (AMRAP on final set)

Deficit Deadlift accessory

4 × 8working

Rest 2:00

Leg Press accessory

4 × 15working

Rest 1:15

Leg Curl accessory

4 × 15working

Rest 1:00

Barbell Curl accessory

4 × 15working

Rest 1:00

Day 2 · Bench Press RM (6RM) + Chest/Shoulder/Tricep Volume

Bench Press main

1 × 6 @ 80% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 6RM target
3 × 4+ AMRAP @ 75% (start light, add 5 lb/session)amrap

Rest 2:30

Close-Grip Bench Press main

4 × 8 @ 70% (start light, add 5 lb/session)working

Rest 2:00

Incline Dumbbell Press accessory

4 × 12working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Cable Pushdown accessory

4 × 15working

Rest 1:00

Day 3 · Deadlift / Front Squat RM (6RM) + Back/Legs

Deadlift main

1 × 6 @ 80% (start light, add 5 lb/session)working

Rest 3:30
3 × 4 @ 75% (start light, add 5 lb/session)working

Rest 2:30

Front Squat main

4 × 8 @ 70% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 12working

Rest 1:15

Leg Extension accessory

4 × 15working

Rest 1:00

Hammer Curl accessory

4 × 15working

Rest 1:00

Day 4 · Overhead Press RM (6RM) + Upper Hypertrophy

Overhead Press main

1 × 6 @ 80% (start light, add 5 lb/session)working

Rest 3:00
3 × 4+ AMRAP @ 75% (start light, add 5 lb/session)amrap

Rest 2:30

Barbell Row main

4 × 8 @ 75% (start light, add 5 lb/session)working

Rest 2:00

Dumbbell Bench Press accessory

4 × 12working

Rest 1:30

Rear Delt Flye accessory

4 × 15working

Rest 1:00

Skull Crusher accessory

4 × 12working

Rest 1:00

Week 4

4 sessions

Day 1 · Squat RM (4RM) + Lower Hypertrophy

Squat main

1 × 4 @ 85% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 4RM target
4 × 3+ AMRAP @ 80% (start light, add 5 lb/session)amrap

Rest 2:30

Back-off sets (AMRAP on final set)

Deficit Deadlift accessory

4 × 6working

Rest 2:00

Leg Press accessory

4 × 15working

Rest 1:15

Leg Curl accessory

4 × 15working

Rest 1:00

Barbell Curl accessory

4 × 15working

Rest 1:00

Day 2 · Bench Press RM (4RM) + Chest/Shoulder/Tricep Volume

Bench Press main

1 × 4 @ 85% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 4RM target
4 × 3+ AMRAP @ 80% (start light, add 5 lb/session)amrap

Rest 2:30

Close-Grip Bench Press main

4 × 6 @ 75% (start light, add 5 lb/session)working

Rest 2:00

Incline Dumbbell Press accessory

4 × 12working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Cable Pushdown accessory

4 × 15working

Rest 1:00

Day 3 · Deadlift / Front Squat RM (4RM) + Back/Legs

Deadlift main

1 × 4 @ 85% (start light, add 5 lb/session)working

Rest 3:30
4 × 3 @ 80% (start light, add 5 lb/session)working

Rest 2:30

Front Squat main

4 × 6 @ 75% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 12working

Rest 1:15

Leg Extension accessory

4 × 15working

Rest 1:00

Hammer Curl accessory

4 × 15working

Rest 1:00

Day 4 · Overhead Press RM (4RM) + Upper Hypertrophy

Overhead Press main

1 × 4 @ 85% (start light, add 5 lb/session)working

Rest 3:00
4 × 3+ AMRAP @ 80% (start light, add 5 lb/session)amrap

Rest 2:30

Barbell Row main

4 × 6 @ 80% (start light, add 5 lb/session)working

Rest 2:00

Dumbbell Bench Press accessory

4 × 12working

Rest 1:30

Rear Delt Flye accessory

4 × 15working

Rest 1:00

Skull Crusher accessory

4 × 12working

Rest 1:00

Week 5

4 sessions

Day 1 · Squat RM (2RM) + Lower Hypertrophy

Squat main

1 × 2 @ 90% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 2RM target
4 × 2+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Rest 2:30

Back-off sets (AMRAP on final set)

Deficit Deadlift accessory

4 × 6working

Rest 2:00

Leg Press accessory

4 × 15working

Rest 1:15

Leg Curl accessory

4 × 15working

Rest 1:00

Barbell Curl accessory

4 × 15working

Rest 1:00

Day 2 · Bench Press RM (2RM) + Chest/Shoulder/Tricep Volume

Bench Press main

1 × 2 @ 90% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 2RM target
4 × 2+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Rest 2:30

Close-Grip Bench Press main

4 × 6 @ 80% (start light, add 5 lb/session)working

Rest 2:00

Incline Dumbbell Press accessory

4 × 12working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Cable Pushdown accessory

4 × 15working

Rest 1:00

Day 3 · Deadlift / Front Squat RM (2RM) + Back/Legs

Deadlift main

1 × 2 @ 90% (start light, add 5 lb/session)working

Rest 3:30
4 × 2 @ 85% (start light, add 5 lb/session)working

Rest 2:30

Front Squat main

4 × 6 @ 80% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 12working

Rest 1:15

Leg Extension accessory

4 × 15working

Rest 1:00

Hammer Curl accessory

4 × 15working

Rest 1:00

Day 4 · Overhead Press RM (2RM) + Upper Hypertrophy

Overhead Press main

1 × 2 @ 90% (start light, add 5 lb/session)working

Rest 3:00
4 × 2+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Rest 2:30

Barbell Row main

4 × 6 @ 85% (start light, add 5 lb/session)working

Rest 2:00

Dumbbell Bench Press accessory

4 × 12working

Rest 1:30

Rear Delt Flye accessory

4 × 15working

Rest 1:00

Skull Crusher accessory

4 × 12working

Rest 1:00

Week 6

4 sessions

Day 1 · Squat RM (1RM) + Lower Hypertrophy

Squat main

1 × 1 @ 95% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 1RM target
3 × 2+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Rest 2:30

Back-off sets (AMRAP on final set)

Deficit Deadlift accessory

4 × 8working

Rest 2:00

Leg Press accessory

4 × 15working

Rest 1:15

Leg Curl accessory

4 × 15working

Rest 1:00

Barbell Curl accessory

4 × 15working

Rest 1:00

Day 2 · Bench Press RM (1RM) + Chest/Shoulder/Tricep Volume

Bench Press main

1 × 1 @ 95% (start light, add 5 lb/session)working

Rest 3:00

Work up to today’s 1RM target
3 × 2+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Rest 2:30

Close-Grip Bench Press main

4 × 8 @ 80% (start light, add 5 lb/session)working

Rest 2:00

Incline Dumbbell Press accessory

4 × 12working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Cable Pushdown accessory

4 × 15working

Rest 1:00

Day 3 · Deadlift / Front Squat RM (1RM) + Back/Legs

Deadlift main

1 × 1 @ 95% (start light, add 5 lb/session)working

Rest 3:30
3 × 2 @ 85% (start light, add 5 lb/session)working

Rest 2:30

Front Squat main

4 × 8 @ 80% (start light, add 5 lb/session)working

Rest 2:00

Lat Pulldown accessory

4 × 12working

Rest 1:15

Leg Extension accessory

4 × 15working

Rest 1:00

Hammer Curl accessory

4 × 15working

Rest 1:00

Day 4 · Overhead Press RM (1RM) + Upper Hypertrophy

Overhead Press main

1 × 1 @ 95% (start light, add 5 lb/session)working

Rest 3:00
3 × 2+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Rest 2:30

Barbell Row main

4 × 8 @ 85% (start light, add 5 lb/session)working

Rest 2:00

Dumbbell Bench Press accessory

4 × 12working

Rest 1:30

Rear Delt Flye accessory

4 × 15working

Rest 1:00

Skull Crusher accessory

4 × 12working

Rest 1:00