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.
5 Set SupersetWide grip pull-ups: 15 repsBench Press: 12 reps
5 Set SupersetReverse Grip Chin-Up: 12 repsIncline Dumbbell Press: 12 reps
4 Set SupersetDumbbell Flyes: 12 repsDips/Weighted Dips: 12 repsDumbbell Pull-Overs: 15 reps
Stamina Conditioning
5 Set SupersetBarbell Curls: 12 repsBench Dips: 20 reps
5 Set SupersetIncline Dumbbell Curls: 12 repsSkull Crushers: 15 reps
5 Set SupersetPreacher Curls: 21 Gun SaluteTricep Rope Pressdowns: 25 repsFat Bar Bicep Curls: 8 reps
4 Set SupersetWeighted Crunches: 20 repsBack Extensions: 15 reps
Back Squats: 10x10
GHD Hamstring Curls: 5x10
Ab Wheel: 100 reps
5 Set SupersetBench Press: 12 repsBarbell Rows: 8 reps
5 Set SupersetIncline Barbell Bench Press: 12 repsPull-Ups: 12 reps
5 Set SupersetDumbbell Pull Overs: 12 repsDumbbell Flyes: 12 reps
Giant Set for 7 SetsBarbell Curls: 12 repsStanding EZ Bar Curls: 12 repsTricep Pushdowns: 25 repsSkull Crushers: 20 repsIncline Dumbbell Curl: 12 repsBench Dips: 25 reps
Core: Ab Wheel: 100 reps
A2G Barbell Squats: 10-8-6-4-20
Leg Press: 4x20
Sled Push (on your toes) 5x50'
Weighted Crunches: 4x20
Eat. Rest. Grow
