KeyLifts

GZCL Jacked and Tan 2.0

Strength and Muscle

12 weeks / 4 days per week

Jacked and Tan 2.0 is a comprehensive plan designed to help intermediate and advanced lifters build muscle size and strength. The program is split into two phases, with each phase lasting six weeks. The first phase emphasizes high-volume training to stimulate muscle growth, while the second phase focuses on building maximal strength through lower-volume, higher-intensity training. This program is for serious lifters who are willing to commit to the demands of the program.

Run GZCL Jacked and Tan 2.0 in the App

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GZCL Jacked and Tan 2.0 Volume Overview

Sets per Week (Main vs Accessory)

03673109145Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12
Main/Supplemental
Accessories

12

Weeks

131

Avg Sets/Week

1722

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W159%W266%W372%W476%W580%W683%W777%W882%W986%W1084%W1187%W1288%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

10 x 70%

6 x 70%

6 x 70%

6 x 70%

Exercise

Supplemental
4 x 10 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

10 x 65%

6 x 65%

6 x 65%

6 x 65%

Exercise

Supplemental
4 x 10 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

10 x 70%

6 x 70%

6 x 70%

6 x 70%

Exercise

Supplemental
4 x 10 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

10 x 60%

6 x 60%

6 x 60%

6 x 60%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
4 x 10 reps

Exercise

Assistance
5 x 8 reps

Week 2

Day 1

Exercise

Main

8 x 75%

5 x 75%

5 x 75%

5 x 75%

Exercise

Supplemental
4 x 8 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

8 x 70%

5 x 70%

5 x 70%

5 x 70%

Exercise

Supplemental
4 x 8 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

8 x 75%

5 x 75%

5 x 75%

5 x 75%

Exercise

Supplemental
4 x 8 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

8 x 65%

5 x 65%

5 x 65%

5 x 65%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
4 x 8 reps

Exercise

Assistance
5 x 8 reps

Week 3

Day 1

Exercise

Main

6 x 80%

4 x 80%

4 x 80%

4 x 80%

Exercise

Supplemental
4 x 6 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

6 x 75%

4 x 75%

4 x 75%

4 x 75%

Exercise

Supplemental
4 x 6 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

6 x 80%

4 x 80%

4 x 80%

4 x 80%

Exercise

Supplemental
4 x 6 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

6 x 70%

4 x 70%

4 x 70%

4 x 70%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
4 x 6 reps

Exercise

Assistance
5 x 8 reps

Week 4

Day 1

Exercise

Main

4 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

Exercise

Supplemental
5 x 4 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

4 x 77.5%

3 x 77.5%

3 x 77.5%

3 x 77.5%

Exercise

Supplemental
5 x 4 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

4 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

Exercise

Supplemental
5 x 4 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

4 x 77.5%

3 x 77.5%

3 x 77.5%

3 x 77.5%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
5 x 4 reps

Exercise

Assistance
5 x 8 reps

Week 5

Day 1

Exercise

Main
5 x 2 reps

Exercise

Supplemental
7 x 2 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main
5 x 2 reps

Exercise

Supplemental
7 x 2 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main
5 x 2 reps

Exercise

Supplemental
7 x 2 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main
5 x 2 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
7 x 2 reps

Exercise

Assistance
5 x 8 reps

Week 6

Day 1

Exercise

Main
1 x 1 reps

Exercise

Supplemental
0 x undefined reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main
1 x 1 reps

Exercise

Supplemental
0 x undefined reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main
1 x 1 reps

Exercise

Supplemental
0 x undefined reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main
1 x 1 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Recommended Push Exercises

reps

Exercise

Assistance
5 x 8 reps

Week 7

Day 1

Exercise

Main

6 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

Exercise

Supplemental
5 x 6 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

6 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

Exercise

Supplemental
5 x 6 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

6 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

Exercise

Supplemental
5 x 6 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

6 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

3 x 85%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
5 x 6 reps

Exercise

Assistance
5 x 8 reps

Week 8

Day 1

Exercise

Main

4 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

4 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

4 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

4 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

2 x 90%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
5 x 8 reps

Week 9

Day 1

Exercise

Main

2 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

Exercise

Supplemental
5 x 4 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

2 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

Exercise

Supplemental
5 x 4 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

2 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

Exercise

Supplemental
5 x 4 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

2 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

1 x 95%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
5 x 4 reps

Exercise

Assistance
5 x 8 reps

Week 10

Day 1

Exercise

Main

5 x 90%

2 x 90%

2 x 90%

2 x 90%

Exercise

Supplemental
6 x 3 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

5 x 90%

2 x 90%

2 x 90%

2 x 90%

Exercise

Supplemental
6 x 3 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

5 x 90%

2 x 90%

2 x 90%

2 x 90%

Exercise

Supplemental
6 x 3 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

5 x 90%

2 x 90%

2 x 90%

2 x 90%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
6 x 3 reps

Exercise

Assistance
5 x 8 reps

Week 11

Day 1

Exercise

Main

3 x 95%

1 x 95%

1 x 95%

1 x 95%

Exercise

Supplemental
7 x 2 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main

3 x 95%

1 x 95%

1 x 95%

1 x 95%

Exercise

Supplemental
7 x 2 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main

3 x 95%

1 x 95%

1 x 95%

1 x 95%

Exercise

Supplemental
7 x 2 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main

3 x 95%

1 x 95%

1 x 95%

1 x 95%

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
7 x 2 reps

Exercise

Assistance
5 x 8 reps

Week 12

Day 1

Exercise

Main
1 x 1 reps

Exercise

Supplemental
1 x 1 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 15 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Exercise

Assistance
4 x 20 reps

Day 2

Exercise

Main
1 x 1 reps

Exercise

Supplemental
1 x 1 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 3

Exercise

Main
1 x 1 reps

Exercise

Supplemental
1 x 1 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Day 4

Exercise

Main
1 x 1 reps

Exercise

Assistance
4 x 12 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 18 reps

Exercise

Assistance
4 x 20 reps

Exercise

Supplemental
1 x 1 reps

Exercise

Assistance
5 x 8 reps

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Frequently Asked Questions about GZCL Jacked and Tan 2.0

How long is the GZCL Jacked and Tan 2.0 program?

The GZCL Jacked and Tan 2.0 program is 12 weeks long, with 4 training days per week.

What is the goal of GZCL Jacked and Tan 2.0?

The primary goal of GZCL Jacked and Tan 2.0 is to help you Strength and Muscle.

Who is GZCL Jacked and Tan 2.0 designed for?

GZCL Jacked and Tan 2.0 is designed for all lifters looking to Strength and Muscle.

How do I track GZCL Jacked and Tan 2.0 workouts?

You can track GZCL Jacked and Tan 2.0 workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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