SixPack Jacked Phase 4



Welcome to SixPack Jacked Phase 4.  This phase focuses on  maintaining the muscle you have gained over the past 12 weeks while shedding body fat to get that jacked, vascular, cut look we're going for.  

Nutrition:
Depending on your goals, you can stick to the SixPack Jacked Nutrition Plan if you plan on hitting 4 weeks of the SixPack Shredded Workout Program after you're done.  If you want to use Phase 4 as the beginning of your fat-loss you can perform Phase 4 of SixPack Jacked and follow the SixPack Shredded Nutrition plan.

 

Monday: Chest and Back

5 Set Superset
Wide grip pull-ups: 15 reps
Bench Press: 12 reps

5 Set Superset
Reverse Grip Chin-Up: 12 reps
Incline Dumbbell Press: 12 reps

4 Set Superset
Dumbbell Flyes: 12 reps
Dips/Weighted Dips: 12 reps
Dumbbell Pull-Overs: 15 reps

Stamina Conditioning

  • 400m walking lunges

Tuesday: Arms

5 Set Superset
Barbell Curls: 12 reps
Bench Dips: 20 reps

5 Set Superset
Incline Dumbbell Curls: 12 reps
Skull Crushers: 15 reps

5 Set Superset
Preacher Curls: 21 Gun Salute
Tricep Rope Pressdowns: 25 reps
Fat Bar Bicep Curls: 8 reps

4 Set Superset
Weighted Crunches: 20 reps
Back Extensions: 15 reps

Wednesday: Legs & Abs

Back Squats:  10x10

GHD Hamstring Curls: 5x10

Ab Wheel: 100 reps

Thursday: Chest and Back

5 Set Superset
Bench Press: 12 reps
Barbell Rows: 8 reps

5 Set Superset
Incline Barbell Bench Press: 12 reps
Pull-Ups: 12 reps

5 Set Superset
Dumbbell Pull Overs: 12 reps
Dumbbell Flyes: 12 reps

Friday: Arms

Giant Set for 7 Sets
Barbell Curls: 12 reps
Standing EZ Bar Curls: 12 reps
Tricep Pushdowns: 25 reps
Skull Crushers: 20 reps
Incline Dumbbell Curl: 12 reps
Bench Dips: 25 reps

Core:  Ab Wheel: 100 reps

Saturday: Legs

A2G Barbell Squats: 10-8-6-4-20

Leg Press: 4x20

GHD Hamstring Curls: 5x10

Sled Push (on your toes)  5x50'

Weighted Crunches: 4x20

Sunday - Rest Day

Eat. Rest. Grow