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SixPack Jacked Phase 1

SixPack Jacked Phase 1 is a 4-week segment of the SixPack Jacked Workout Program to build size, strength while keeping your body fat down.  In this phase we'll be laying the foundation for the next 16-20 weeks and beyond.  We're going to shock your body.  It isn't going to be easy. Getting and staying jacked takes commitment and extreme effort.

This phase is based heavily on the use of supersets.  To perform the supersets properly, you should move immediately from one exercise to the next with minimal to no rest.  In between supersets (meaning you just got done with 2 exercises in a row) you can take a swig of water, then hit the next set.  You should be resting no more than 30 seconds in between supersets.  

To follow this program, simply perform the workouts below  for 4 weeks straight.  While on the SixPack Jacked program, you should be following the SixPack Jacked Nutrition Plan.

Monday - Chest and Back

5 Set Superset

  • Barbell Rows: 12 reps
  • Incline Bench Press: 12 reps 

5 Set Superset

  • Wide Grip Pullups: To Failure
  • Flat Dumbbell Press: 12 reps 

5 Set Superset

  • Dumbbell Chest Fly: 15 reps
  • Push Ups: 15 reps

5 Set Superset

  • Dumbbell Rows: 15 reps each arm
  • Dumbell Pullovers: 15 reps

Walking Lunges: 200-400 meters

Tuesday - Legs & Core

5 Sets

  • Back Squat: 10 reps

5 Set Superset

  • GHD Hamstring Curls: 10-15 reps
  • Deadlift: 8 reps

5 Set Superset

  • Barbell Lunges: 8 reps per leg
  • Standing Toe Raises: 20 reps

Core Work 
GHD Sit-Ups:  3x20
Strict Toes To Bar: 3x10

Walking Lunges: 200-400 meters

Wednesday - Arm Day

5 Set Superset

  • Straight Bar Curls: 8 reps
  • Lying Tricep Extensions (Skullcrushers): 20 reps (touch knuckles to bench behind your head)

5 Set Superset

  • Preacher Curls 21s: 8 full reps, 8 partial reps at the botton, 8 partial reps at the top
  • Bench Dips: Till Failure

5 Set Superset

  • Incline Alternating Dumbbell Curls: 6 reps / twist for 5 count / then 4 more reps (see example here)
  • Tricep Press Downs: 30 reps

Walking Lunges: 200-400 meters

Thursday - Shoulders and Core

5 Set Superset

  • Military Press: 8 reps
  • Upright Rows: 12 reps
  • Shrugs: 15 reps

5 Set Superset

  • Arnold Press: 12 reps
  • Front Raises: 12 reps

5 Set Superset

  • Side Lateral Raise: 20 reps
  • Handstand Push-Ups: Max reps

CORE WORK 

3 Set Superset

  • Ab Wheels: 20 reps
  • Weighted Crunches: 20 reps
  • Back Extensions: 20 reps

Walking Lunges: 200-400 meters

Friday - Conditioning

Option 1
Walking Lunges: 200-400 meters
Crunches: 200 reps

Option 2
Choose one of our cardio and fat burner workouts or do a CrossFit-style metcon

Saturday - Active Recovery

Choose one of the following:

  • Jog a mile (or 5k depending on ability)
  • 5000m row

Sunday - Rest Day

Eat. Rest. Grow

Anonymous