SixPack Jacked - #3 - Jacked on Jack

REST DAY

If you have a streak: 400 meters walking Lunges

ABs- 100 reps

back extension- 4 x 10

Front Squats:

• up to a heavy double

Deadlift: all to a heavy single

• Week 1- Sumo stance off 2 mats
• Week 2- Sumo stance off 1 mat
• Week 3- Sumo stance through mini bands
• Week 4- Sumo stance from the floor

Bench Press:

• Week 1: 6x6
• Week 2: 4x4
• Week 3: 5x3
• Week 4: 6x1
• Superset all bench press sets with cable/db shrugs 20 reps

Flat DB Bench Press- 4 sets to failure.

• Week 1- pick a weight you can get for about 20-25 reps. (Ex: 50 lb)
• Week 2- go up 5 lbs from week 1 (Ex 55 lb)
• Week 3- go up 5 lbs from week 2 (Ex 60 lb)
• Week 4- go up 5 lbs from week 3 (Ex. 65 lb)
• Superset each set with Facepulls- 20 reps

Chest/Back Finisher- 4 sets

• Cable/DB flys- 20 reps
• Seated Row- 8 reps
• Band Pull aparts- 1 minute

GHD- back extension 4 x 10

ABs- 100 reps of wheels or crunches

Walking Lunges- 400 meters

Front Squats: up to a heavy single

• 10 count pause- 

Close Grip Bench- all to a heavy single

• Week 1- 2 stop pause press
• Week 2- 3 count pause on the chest
• Week 3- 1 count pause on the chest
• Week 4- touch and go

Weighted Dips- try for same weight across, except week 4

• Week 1: 4x15
• Week 2: 4x10
• Week 3: 4x5
• Week 4: 10, 8, 6 ,5, 3

Triceps on Triceps- 5 sets

Skull Crusher- 10 close, 10 medium, 10 wide

• Bench Dips- 20 reps
• Band Pressdowns- 30 reps

More Arms- finisher- 4 sets

• Heavy BB curl- 8 reps
• Cable Curl- 20 reps
• Dips- weightless, 20 reps, or til failure

GHD- back extension 4 x 10

ABs- 100 reps of wheels or crunches

Walking Lunges- 400 meters

Back Squats- to a heavy single- wrapped up, strapped up, belt, sleeves, bring it today.

• Week 1- Specialty Bar (if you have Bow/buffalo bar, Safety Squat Bar, Cambered Bar, etc)
• Week 2- 1 count pause
• Week 3- Box Squat- just below parallel
• Week 4- straight weight, straight bar, straight squat.

Barbell Lunges

• Heavy- 5 sets of 5 reps each leg.

Power Clean:

• 5 sets of 2

GHD- back extension 4 x 10

ABs- 100 reps of wheels or crunches

Walking Lunges- 400 meters

Front Squats:

• through 1-2 mini bands per side- to a heavy single

Bench Press

• Pyramid- start at 95% of 1 RM
• if you complete the pyramid, go up 5 lbs from previous week
• Example- Week1: 300 pyramid, Week 2: 305 pyramid etc..

Power Shrug 5 x 8

• Set the bar up like a rack pull
• Conventional stance rack pull into a shrug
• sub maximal weight

Back Jackedness- 4 sets

• Wide pullups- 10
• Seated Row- 8
• Band Pull aparts- 1 minute

Chest/Back Finisher- 3 sets

• Seated Row handle lat pull down- 10
• Dips-10-20
• DB or Machine Pullovers- 10

GHD- back extension 4 x 10

ABs- 100 reps of wheels or crunches

Walking Lunges- 400 meters

Box Squats

• parallel box
• up to a heavy single

Military Press

• Week 1- 5 x 8 across (same weight each working set)
• Week 2- 5 x 5 across 
• Week 3- 5 x 3 across
• Week 4- up to a heavy set of 5 (5 rep max

Arm Jackedness- 10 sets of 10

• Barbell curls
• Rope Press downs
• Hammer Curls
• Barbell skullcrusher

4 sets:

• DB Airplanes- 10 reps-  front raise out to side raise
• Band Pull Aparts- 50 reps

GHD- back extension 4 x 10

ABs- 100 reps of wheels or crunches

Walking Lunges- 400 meters

OPTIONAL- rest day

OR:

Speed Bench

• Through doubled up mini bands if you have them
• 6 x 2

Jay Evans Dip Test:

• do 1 dip, rest 9 seconds
• do 2 dips, rest 8 seconds
• do 3 dips, rest 7 seconds
• continue all the way up to 10 dips no rest
• If you can complete this, you must be Jacked.

Extra Triceps- 5 sets

• Tricep pressdown- 20 reps
• bench dips- 10 reps
• Band Press downs- 30 reps

GHD- Back Extension- 4 x 10

Abs- 100 reps of wheels or crunches

Walking Lunges- 400 meters

REST DAY

If you have a streak: 400 meters walking Lunges

ABs- 100 reps

back extension- 4 x 10