Intermediate Free to follow

The program

GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block): Free Spreadsheet, Percentages & Tracker

Free GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 4 days/week
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

Calculate your GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block) weights

Free GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

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

Squat 1RM (lbs) Estimated

Bench Press 1RM (lbs) Estimated

Deadlift 1RM (lbs)

Overhead Press 1RM (lbs)

Barbell Row 1RM (lbs) Estimated

Front Squat 1RM (lbs) Estimated

Close-Grip Bench Press 1RM (lbs) Estimated

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%	155 lbs	1×45 + 1×10	Work up to today’s 10RM target
Squat RM (10RM) + Lower Hypertrophy	Squat	3	6+	65%	145 lbs	1×45 + 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%	280 lbs	2×45 + 1×25 + 1×2.5	Work up to today’s 10RM target
Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume	Bench Press	3	6+	65%	260 lbs	2×45 + 1×10 + 1×5 + 1×2.5	—
Bench Press RM (10RM) + Chest/Shoulder/Tricep Volume	Close-Grip Bench Press	4	12	60%	205 lbs	1×45 + 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%	180 lbs	1×45 + 2×10 + 1×2.5	—
Deadlift / Front Squat RM (10RM) + Back/Legs	Deadlift	3	6	65%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	—
Deadlift / Front Squat RM (10RM) + Back/Legs	Front Squat	4	12	60%	105 lbs	1×25 + 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%	180 lbs	1×45 + 2×10 + 1×2.5	—
Overhead Press RM (10RM) + Upper Hypertrophy	Overhead Press	3	6+	65%	170 lbs	1×45 + 1×10 + 1×5 + 1×2.5	—
Overhead Press RM (10RM) + Upper Hypertrophy	Barbell Row	4	12	65%	90 lbs	2×10 + 1×2.5	—
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

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%working

Rest 3:00

Work up to today’s 10RM target
3 × 6+ AMRAP @ 65%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%working

Rest 3:00

Work up to today’s 10RM target
3 × 6+ AMRAP @ 65%amrap

Rest 2:30

Close-Grip Bench Press main

4 × 12 @ 60%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%working

Rest 3:30
3 × 6 @ 65%working

Rest 2:30

Front Squat main

4 × 12 @ 60%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%working

Rest 3:00
3 × 6+ AMRAP @ 65%amrap

Rest 2:30

Barbell Row main

4 × 12 @ 65%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%working

Rest 3:00

Work up to today’s 8RM target
3 × 5+ AMRAP @ 70%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%working

Rest 3:00

Work up to today’s 8RM target
3 × 5+ AMRAP @ 70%amrap

Rest 2:30

Close-Grip Bench Press main

4 × 10 @ 65%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%working

Rest 3:30
3 × 5 @ 70%working

Rest 2:30

Front Squat main

4 × 10 @ 65%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%working

Rest 3:00
3 × 5+ AMRAP @ 70%amrap

Rest 2:30

Barbell Row main

4 × 10 @ 70%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%working

Rest 3:00

Work up to today’s 6RM target
3 × 4+ AMRAP @ 75%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%working

Rest 3:00

Work up to today’s 6RM target
3 × 4+ AMRAP @ 75%amrap

Rest 2:30

Close-Grip Bench Press main

4 × 8 @ 70%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%working

Rest 3:30
3 × 4 @ 75%working

Rest 2:30

Front Squat main

4 × 8 @ 70%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%working

Rest 3:00
3 × 4+ AMRAP @ 75%amrap

Rest 2:30

Barbell Row main

4 × 8 @ 75%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%working

Rest 3:00

Work up to today’s 4RM target
4 × 3+ AMRAP @ 80%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%working

Rest 3:00

Work up to today’s 4RM target
4 × 3+ AMRAP @ 80%amrap

Rest 2:30

Close-Grip Bench Press main

4 × 6 @ 75%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%working

Rest 3:30
4 × 3 @ 80%working

Rest 2:30

Front Squat main

4 × 6 @ 75%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%working

Rest 3:00
4 × 3+ AMRAP @ 80%amrap

Rest 2:30

Barbell Row main

4 × 6 @ 80%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%working

Rest 3:00

Work up to today’s 2RM target
4 × 2+ AMRAP @ 85%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%working

Rest 3:00

Work up to today’s 2RM target
4 × 2+ AMRAP @ 85%amrap

Rest 2:30

Close-Grip Bench Press main

4 × 6 @ 80%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%working

Rest 3:30
4 × 2 @ 85%working

Rest 2:30

Front Squat main

4 × 6 @ 80%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%working

Rest 3:00
4 × 2+ AMRAP @ 85%amrap

Rest 2:30

Barbell Row main

4 × 6 @ 85%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%working

Rest 3:00

Work up to today’s 1RM target
3 × 2+ AMRAP @ 85%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%working

Rest 3:00

Work up to today’s 1RM target
3 × 2+ AMRAP @ 85%amrap

Rest 2:30

Close-Grip Bench Press main

4 × 8 @ 80%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%working

Rest 3:30
3 × 2 @ 85%working

Rest 2:30

Front Squat main

4 × 8 @ 80%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%working

Rest 3:00
3 × 2+ AMRAP @ 85%amrap

Rest 2:30

Barbell Row main

4 × 8 @ 85%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