SixPackSmackdown
SixPackSmackdown
  • Site
  • User
  • Site
  • Search
  • User
  • Workout Programs
    • SixPack Jacked
    • SixPack Shredded
    • SixPack Monster Split
    • Old Man Strength
    • JackedDad
    • Dmitry Klokov Workout Program
    • John Cena Workout Program
    • Strong Wrestler
    • Smackdown Bench Booster
    • MusclePharm Get Swole
    • Squat Everyday Trainer
    • Squat Everyday 2.0
    • Bench Most Days w/ Cory Gregory
  • Diet Plans
    • Clean Eating Diet Plans
    • Keto Diet Plans
    • Low Carb Diet Plans
    • Intermittent Fasting
    • Approved Foods List
    • SixPack Shredded Diet Plan
    • SixPack Jacked Diet Plan
    • 3000 Calorie Sample Diet
    • 3500 Calorie Sample Diet
    • 4000 Calorie Sample Diet
  • Recipes
    • Keto Recipes
    • Low Carb Recipes
    • Protein Shake Recipes
    • Breakfast
    • Lunch
    • Dinners
    • Desserts
    • Beverages
    • Side Dishes
    • Meal Replacement
    • Barbecue and Grilling
  • Reviews
    • Pre-Workouts
    • Protein Powders
    • Protein Bars
    • Post Workout Supplements
    • Amino Acids and BCAA
    • Fat Burners
    • Specialty Products
    • Workout Equipment
  • Workouts
    • MusclePharm Workouts
    • Ab Workouts
    • Back Workouts
    • Bicep Workouts
    • Cardio and Fat Burners
    • Chest Workouts
    • CrossFit
    • Full Body Workouts
    • Leg Workouts
    • Shoulder Workouts
    • Tricep Workouts
    • Body Weight Only
  • Articles
  • Calculators
    • Bench/Squat Pyramid Generator
    • Bench Press Max Calculator and Squat Max Calculator
    • Skin Caliper Body Fat Calculator
    • Protein Intake Calculator
    • Daily Water Intake Calculator
    • BMR (Basal Metabolic Rate) Daily Calorie Calculator
    • Harris Benedict Equation | Calculate Your Daily Caloric Needs
    • Weight Loss Calorie Calculator
    • Maximum Heart Rate Calculator
    • P90X Nutrition Level Calculator
  • Store
  • Forums
    • Product Reviews
    • Nutrition and Supplements
    • Workout Equipment Reviews
    • General Questions
  • Contact Us
  • More
  • Cancel
  • -SixPackSmackdown Wiki
    • +Nutrition Plans
    • -Workout Programs
      • -SixPack Jacked Workout Program
        • SixPack Jacked Phase 1
        • SixPack Jacked Phase 2
        • SixPack Jacked Phase 3
        • SixPack Jacked Phase 4
        • SixPack Jacked: Stay Jacked
        • SixPack Jacked: Stay Jacked #2
        • SixPack Jacked: Maintenance Workouts
      • +SixPack Shredded
      • Dmitry Klokov Workout Program (8 weeks)
      • +Dumbbell Only Workout Programs
      • +Strong Wrestler - High School Off Season Workout Program
      • Workout Programs for Beginners
      • Resistance Band Only Workout Programs
      • +Kettlebell Workout Programs
      • MusclePharm Workouts Directory
      • MusclePharm Get Swole Workout Guide
      • +SixPack Strength Workout Program
      • WrestleFit
    • +Wrestling
SixPack Jacked Phase 1
SixPack Jacked Phase 2
SixPack Jacked Phase 3
SixPack Jacked Phase 4
SixPack Jacked: Stay Jacked
SixPack Jacked: Stay Jacked #2
SixPack Jacked: Maintenance Workouts

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

  • Share
  • History
  • More
  • Cancel
Options
  • Share
  • More
  • Cancel
Member's Area Workout Programs Rewards  
Win Free Supplements & Swag!   Sign-Up For Free
 
Win Supplements! Join For Free
Private Member Access
Workout Programs
Rewards Dashboard
Auctions
Drawings
Smackdown Slots
My Redemptions (Sufff I have won)
Sign-Up For Free