SixPack Jacked - #5 Welcome to Jackedville

Back Squat

Safety Squat Bar- (if no SSB, go high bar back squat)

• up to a heavy single

Deadlift- all to a heavy single

• Week 1- rack pull- just below the knee
• Week 2- from 3 mats
• Week 3- from a 1 plate deficit
• Week 4- from the floor

Bench Press- 

• Week 1- 1 count pause up to a heavy 3 rep max
• Week 2- 1 count pause up to a heavy double
• Week 3- 5 count pause on the chest
• Week 4- 1 count pause up to a heavy single

Chest/Back finisher- 5 sets

• Wide grip bench- pick a weight and try for 20 reps
• Wide Grip Lat Pull down- 12
• Dips- 20 reps or til failure
• Cable Shrugs- 20 reps

Back Extension- 4 x 25

Abs- 100 reps

Walking Lunges- 200-400 meters

Back Squat

Safety Squat Bar- (if no SSB, go high bar back squat)

• up to a heavy single

Deadlift- all to a heavy single

• Week 1- rack pull- just below the knee
• Week 2- from 3 mats
• Week 3- from a 1 plate deficit
• Week 4- from the floor

Bench Press- 

• Week 1- 1 count pause up to a heavy 3 rep max
• Week 2- 1 count pause up to a heavy double
• Week 3- 5 count pause on the chest
• Week 4- 1 count pause up to a heavy single

Chest/Back finisher- 5 sets

• Wide grip bench- pick a weight and try for 20 reps
• Wide Grip Lat Pull down- 12
• Dips- 20 reps or til failure
• Cable Shrugs- 20 reps

Back Extension- 4 x 25

Abs- 100 reps

Walking Lunges- 200-400 meters

Front Squat

• use lighter weight, just to get things moving
• 1 count pause at the bottom
• up to a moderately heavy set of 2 

Close Grip Bench

• warm up, then 6 heavy singles (same weight across)

Tricep Buster- 5 sets

• Dips- 10 reps (use weight if needed)
• DB skulls- 10 reps
• Double overhead DB extension- 10 reps

Bicep Buster- 4 sets

• 10 chin ups
• drag curl- 20
• 5 chin ups

Back Extension- 4 sets of 25

Abs- 100 reps

No lunges-  **unless you have a streak**

Back Squat to a max daily weight

• week 1- 2 mini bands per side
• week 2- 3 mini bands per side
• week 3- 4 mini bands per side
• Week 4- straight weight

Deadlift or Power Clean

• 8 sets of 2

Reverse Hyper- 4 sets of 20

Back Extension- 4 sets of 25

Abs- 100

Walking Lunges- 200-400 meters

Optional Front Squat

• 5 count Pause- to moderately heavy single

Bench Press

• Pyramid
• use the calculator on the website
• if you complete the sets, move up to the next pyramid up (5 lbs)
• superset all sets with Cable Shrugs- 20

Seated Row- 4 sets

• 10 heavy reps
• 20 reps lighter weight 1/4 rep pump

Chest/Back combo sets- 3 of each super set

#1

• Flys- 10 regular reps, 10- 1/4 rep 
• Lat Pull down- medium grip- 20 reps

#2

• Dips- 10 weighted, 10 weightless
• DB or machine pullover- 15 reps

Back Extension- 4 x 25

Abs- 100 reps

Lunges- if you have a streak

Speed Squats

• straight bar or SSB
• to a parallel box
• 6 sets of 2
• use 2 mini bands per side and 40-60% 1RM bar weight

Military Press

• 5 sets of 5 building to a heavy set of 5

DB Military 4 set- superset

• DB military- choose a weight you can get about 20 reps
• use the same weight each set for maximum reps
• superset with DB airplanes- 10 reps

Cable Burnout- 10 sets with minimal rest

• cable curl- 15
• rope pressdown- 15

Back Extension- 4 sets of 25

Abs- 100 reps

Walking Lunges- 200-400 meters

Rest

Optional Bodyweight Day:

50 hand stand pushups (HSPU)

100 total pullups

200 total pushups

400 lunges

Rest

Optional 400 meters walking lunges

Intermittent Fasting Nutrition Guide 3 Meals Per Day Nutrition Guide and Approved Foods List 6 Meal Per Day Nutrition Guide and Approved Foods List Jacked Dad Phase 4 Workout Log Jacked Dad Phase 3 Workout Log Jacked Dad Phase 2 Workout Log Jacked Dad Phase 1 Workout Log Balanced - 2000 Calories Per Day Nutrition Log Balanced - 2500 Calories Per Day Nutrition Log Balanced - 3000 Calories Per Day Nutrition Log Balanced - 3500 Calories Per Day Nutrition Log Balanced - 4000 Calories Per Day Nutrition Log Low Carb - 2000 Calories Per Day Nutrition Log Low Carb - 2500 Calories Per Day Nutrition Log Low Carb - 3000 Calories Per Day Nutrition Log Low Carb - 3500 Calories Per Day Nutrition Log Low Carb - 4000 Calories Per Day Nutrition Log Nutrition Log - Intermittent Fasting Old Man Strength #1 Workout Log Six Pack Jacked #1 - Get Jacked Workout Log