SixPack Jacked #1 - Get Started

This is a 4-week program to build size, strength while keeping your body fat down. While on the SixPack Jacked program, you should be following the SixPack Jacked Nutrition Plan (coming soon).
To follow this program, simply perform the workouts below for 4 weeks straight.

Monday - Chest & Back

5 Set Superset

Wide Grip Pull Ups: max reps
Incline Bench Press: 12 reps

5 Set Superset

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

5 Set Superset

Chest Fly with Dumbbells: 15 reps
Push Ups: 15 reps

5 Set Superset

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

Tuesday - Legs & Core

5 Sets

Back Squat: 10 reps

5 Set Superset

GHD Hamstring Curls: 10-15 reps
Stiff Leg Deadlift: 12 reps

5 Set Superset

Barbell Lunges: 5 reps per leg
Standing Toe Raises: 20 reps

Core Work

GHD Sit-Ups: 3x20

Strict Toes To Bar: 3x10

Wednesday

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Thursday

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Friday

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Saturday

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Sunday

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