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*full details here* - Tha
"Who are you? And what am I looking at? This isn't my Bingo shee
Hey there! I'm Ben, and that down there is my take on a full-
body J&T 2.0 with focus on upper body hypertrophy. I had
come off a cut earlier this summer, and after taking a vacation,
I decided to slowly eat my way back up on the scale while
adding some meat to my pecs and lats and bringing up my
Bench Press. As is to be expected, I've always been weak off the
chest, so I predominantly used Bench variations that worked
the lowest part of the movement (Paused, Legs-Up, and lots of
DB work) as well as a ton of biceps and rear delt stuff to keep
my elbows
I chose and heavy
to omit shoulders happy.
Deadlifts to have more energy and time
for my other lifts (it seems that warming up my hips for Sumo
pulls always takes three hours…), instead looking to get in solid
volume on Front Squats three times per week and work my
hamstrings and glutes in T3.
I gained roughly 3kgs, the vast majority of which I put on in the
first six weeks, likely due to a combination of the brutal nature
of J&T 2.0 in general and my tendency to eat everything in sight
when I'm not on a cut. "Oh… I slept pretty poorly last night…
better make up for the compromised recovery by eating pizza
and cheesecake tonight! Got to be ready and recovered for the
next session!") I usually did cardio 1-2x per week, either
running 5k outside or hitting the treadmill for an hour.
Medium Day
Focus on Building Strength in T1 and T2b
T1/T2 Front Squat 70.0 kg
T1 Touch'n' Go Bench 125.0 kg
T2b Flat DB Bench
DB Batwing Row
Introduct
With this mish-mash of programs, I ma
Bench PRs almost every week, sometim
previous "fresh" PRs on the last AMRAP
lats didn't grow as much as I'd hoped, m
upper back definitely put on size. I took
week after Meso C. as I noticed that my
achy from heavy pressing three times a
somehow pulled my hamstring.
By the end of the twelfth week, my T’n’G
increased from about 127.5kg/280lb to
Important Note:
I didn't come up with this stuff, I just ad
information it to fit my needs and foun
working very well for me. It's all based
especially GZCL's "Jacked & Tan 2.0" an
Wave Forms". Aside from that, I took p
"Tactical Barbell". I just put on my Mad
made a nifty spreadsheet out of it.
So if you do decide to run this program
those guys deserve all the credit. If it do
screwing up perfectly good programmi
about your experience, so shoot a mail
Original post on Reddit
Light Day
Focus on Hypertrophy in T2c a
T1/T2
T1
T2c
T3 Chest-Supported Row T3
Lunges
Face Pulls
DB Hammer Curl
> Copy *full details here* - Thanks, Lift Vault
Introduction
his isn't my Bingo sheet!"
mish-mash of programs, I managed to break previous
Rs almost every week, sometimes even breaking
"fresh" PRs on the last AMRAP back-off sets. While my
t grow as much as I'd hoped, my chest, shoulders, and
ck definitely put on size. I took an unplanned deload
er Meso C. as I noticed that my shoulders were getting
m heavy pressing three times a week, and that I had
w pulled my hamstring.
nd of the twelfth week, my T’n’G Bench 1RM had
d from about 127.5kg/280lb to 135kg/298lb.
nt Note:
ome up with this stuff, I just adapted existing
ion it to fit my needs and found that it ended up
very well for me. It's all based on other people's work,
y GZCL's "Jacked & Tan 2.0" and a bit of "Bench Press
rms". Aside from that, I took parts from K. Black's
Barbell". I just put on my Mad Scientist-goggles and
nifty spreadsheet out of it.
do decide to run this program and it works for you,
ys deserve all the credit. If it doesn't, it's my fault for
up perfectly good programming. I'd love to hear
ur experience, so shoot a mail or comment on the
post on Reddit
Light Day
Focus on Hypertrophy in T2c and T3, No T1
Front Squat 60.0 kg
None
Incline DB Bench
DB Row
How To
Squat movements can stay the same each day (Tactical Barbell-
style) or change from day to day (e.g. Competition, Paused,
Front Squat). Squats on Light Day can be also replaced with
T1/T2 Deadlifts. Hell, you could even get rid of the squats
entirely and pull thrice a week. You do you, babe. The
progression in "Programming" should be changed accordingly.
Ideally, T2s are done in a superset. If you're up for it, throw in
an ab movement Alsruhe-style. Same with T3s where
applicable. Each day allows for a maximum of five T3s. That
doesn't mean you HAVE to do all five. More is not always
better. Push yourself, but don't be an idiot about. Whether you
do split T3s Bodybuilding-style (e.g. Back/Bi, Chest/Tri,
Legs/Delts) or do some of each every day is up to you. You're
still hitting everything 2-3 times per week, so it all comes down
You might want to ease up on the T3s in the second block. Do
to preference.
the stuff that keeps your joints healthy (rear delts, curls,
hamstrings, …), lose the stuff that cuts into your recovery too
much and push the intensity on your main lifts instead. I got rid
of the Seated DB Press and Lunges, and went down to 2 MRS
instead of 3 MRS for all T2s and T3s. Changing some T2 and T3
exercises after the first block is also an option. Whenever the
program called for a week without T3s, you should still spend
some time doing prehab and mobility.
Heavy Day
Focus on Rep Quality and Speed in T1 and T2a
T1/T2 Front Squat
T1 Paused Bench
T2a Legs-Up Bench
Barbell Row
Seated DB Press T3 Close-Grip Pulldown
Machine Pull-Over Leg Curls
Romanian DL Machine Side Raise
Side DB Raise EZ-Bar Curl
DB Curls
To

me each day (Tactical Barbell-

.g. Competition, Paused,
an be also replaced with
n get rid of the squats
do you, babe. The
uld be changed accordingly.
If you're up for it, throw in
me with T3s where
aximum of five T3s. That
ve. More is not always
an idiot about. Whether you
. Back/Bi, Chest/Tri,
ery day is up to you. You're
r week, so it all comes down
T3s in the second block. Do
lthy (rear delts, curls,
uts into your recovery too
ur main lifts instead. I got rid
, and went down to 2 MRS
s. Changing some T2 and T3
o an option. Whenever the
T3s, you should still spend
lity.

Day
Speed in T1 and T2a

80.0 kg

120.0 kg

115.0 kg
 Exercise Sel

Medium Day Light Day

Focus on Building Strength in T1 and T2b Focus on Hypertrophy in T2c a

T1/T2 Squat Movement 160.0 kg T1/T2

T1 Bench Movement 100.0 kg T1

T2b Pushing Movement T2c

Pulling Movement

T3 Assistance T3
Assistance
Assistance
Assistance
Assistance

This is where I'd put supplemental incli

This is the where I took inspiration from "Bench Press Wave
pressing. Give your chest a bit of a brea
Forms". Use this day to focus on building your muscles
If you're looking to do all "Big Four" ins
(specifically yor weakpoints) and the other Bench day to just get
and Benching, I'd pobably do T1/T2 De
better at benching.
T2 OHP.
Since you don't have any upper-body T
to really push the first lower-body mov
Exercise Selection

Light Day Heavy Day

Focus on Hypertrophy in T2c and T3, No T1 Focus on Rep Quality and Speed in T1 and T2a

Squat Movement 150.0 kg T1/T2 Squat Movement

None T1 Bench Movement

Pushing Movement T2a Pushing Movement

Pulling Movement Pulling Movement

Assistance T3 Assistance
Assistance Assistance
Assistance Assistance
Assistance Assistance
Assistance Assistance

here I'd put supplemental incline and/or overhead

Give your chest a bit of a break and work those delts.
looking to do all "Big Four" instead of just Squatting
ching, I'd pobably do T1/T2 Deadlifts here, followed by
u don't have any upper-body T1s coming up, feel free
push the first lower-body movement of the day.
Since almost all T2a sets are straight sets rather than MRS, you
get a chance to focus on improving form and get in quality reps
rather than grind every time you grab the bar.
My recommendation for the T2a pull would be some kind of
Barbell Row. The weight should, ideally, be very close to what
you'd use on your T2a bench variation, if not the same.
Day
Speed in T1 and T2a

170.0 kg

110.0 kg

80.0 kg

ht sets rather than MRS, you

form and get in quality reps
rab the bar.
ull would be some kind of
eally, be very close to what
tion, if not the same.
 Block 1, We

Medium Day Light Day

Focus on Building Strength in T1 and T2b Focus on Hypertrophy in T2c a

T1/T2 Squat Movement T1/T2

2-4 x 6 at 110 kg

T1 Bench Movement T1
Find 10RM
3 x 6 + at 70 kg

T2b Pushing Movement T2c

Find 15RM
3 x Max

Pulling Movement
Find 15RM
3 x Max

T3 Assistance T3
Find 20RM
3 x Max

Assistance
Find 20RM
3 x Max

Assistance
Find 20RM
3 x Max

Assistance
Find 20RM
3 x Max

Assistance
Find 20RM
3 x Max
Block 1, Week 1

Light Day Heavy Day

Focus on Hypertrophy in T2c and T3, No T1 Focus on Rep Quality and Speed in T1 and T2a

Squat Movement T1/T2 Squat Movement

3-5 x 6 at 105 kg 1-3 x 6 at 117.5 kg

None T1 Bench Movement

Find 10RM
3 x 6 + at 75 kg

Pushing Movement T2a Legs-Up Bench

Find 15RM 4 x 10 + at 40 kg
3 x Max

Pulling Movement Pulling Movement

Find 15RM 4 x 10 + at 40 kg
3 x Max

Assistance T3 Assistance
Find 20RM Find 20RM
3 x Max 3 x Max

Assistance Assistance
Find 20RM Find 20RM
3 x Max 3 x Max

Assistance Assistance
Find 20RM Find 20RM
3 x Max 3 x Max

Assistance Assistance
Find 20RM Find 20RM
3 x Max 3 x Max

Assistance Assistance
Find 20RM Find 20RM
3 x Max 3 x Max
Day
Speed in T1 and T2a
 Pr

T1 Rep Max & Back-Off

Week 1 10RM 3x6+ 70.0% of TM
Meso D Meso C Meso B Meso A

Week 2 8RM 3x5+ 75.0% of TM

Block 1

Week 3 6RM 3x4+ 80.0% of TM

Week 4 4RM 3x3+ 82.5% of TM
Week 5 2RM 4x2+ 85.0% of TM
Week 6 1RM
Week 7 6RM 5x5+ 85.0% of 6RM
Week 8 4RM 5x2+ 85.0% of 4RM
Block 2

Week 9 2RM 5x1+ 85.0% of 2RM

Week 10 5RM 3x2+ 90.0% of 5RM
Week 11 3RM 3x1+ 90.0% of 3RM
Week 12 1RM

T1/T2 Straight Sets

Medium Day Light Day
Squat Movement Squat Movement
Meso D Meso C Meso B Meso A

Week 1 2-4 x 6 70.0% of TM 3-5 x 6 70.0% of TM

Week 2 2-4 x 4 80.0% of TM 3-5 x 4 80.0% of TM
Block 1

Week 3 2-4 x 2 90.0% of TM 3-5 x 2 90.0% of TM

Week 4 2-4 x 5 75.0% of TM 3-5 x 5 75.0% of TM
Week 5 2-4 x 3 85.0% of TM 3-5 x 3 85.0% of TM
Week 6 2-4 x 1 95.0% of TM 3-5 x 1 95.0% of TM
Week 7 2-4 x 6 72.5% of TM 3-5 x 6 72.5% of TM
Week 8 2-4 x 4 82.5% of TM 3-5 x 4 82.5% of TM
Block 2

Week 9 2-4 x 2 92.5% of TM 3-5 x 2 92.5% of TM

Week 10 2-4 x 5 77.5% of TM 3-5 x 5 77.5% of TM
Week 11 2-4 x 3 87.5% of TM 3-5 x 3 87.5% of TM
Week 12 2-4 x 1 97.5% of TM 3-5 x 1 97.5% of TM
 Progression

T2a Straight Sets T2b Max Rep Sets

Week 1 4 x 10 + 50.0% of TM Week 1 15RM 3 x Max
Week 2 4x8+ 60.0% of TM Week 2 12RM 3 x Max
Week 3 4x6+ 70.0% of TM Week 3 10RM 3 x Max
Week 4 5x4+ 75.0% of TM Week 4 8RM 3 x Max
Week 5 7x2+ 80.0% of TM Week 5 6RM 3 x Max
Week 6 Week 6
Week 7 5x6+ 70.0% of TM Week 7 12RM 2 x Max
Week 8 5x5+ 75.0% of TM Week 8 10RM 2 x Max
Week 9 5x4+ 80.0% of TM Week 9 8RM 2 x Max
Week 10 6x3+ 82.5% of TM Week 10 6RM 2 x Max
Week 11 7x2+ 85.0% of TM Week 11
Week 12 Week 12

Light Day Heavy Day

uat Movement Squat Movement
70.0% of TM 1-3 x 6 70.0% of TM
80.0% of TM 1-3 x 4 80.0% of TM
90.0% of TM 1-3 x 2 90.0% of TM
75.0% of TM 1-3 x 5 75.0% of TM
85.0% of TM 1-3 x 3 85.0% of TM
95.0% of TM 1-3 x 1 95.0% of TM
72.5% of TM 1-3 x 6 72.5% of TM
82.5% of TM 1-3 x 4 82.5% of TM
92.5% of TM 1-3 x 2 92.5% of TM
77.5% of TM 1-3 x 5 77.5% of TM
87.5% of TM 1-3 x 3 87.5% of TM
97.5% of TM 1-3 x 1 97.5% of TM
 T3 Max Rep Sets
Week 1 20RM 3 x Max
Week 2 18RM 3 x Max
Week 3 16RM 3 x Max
Week 4 14RM 3 x Max
Week 5 12RM 3 x Max
Week 6 10RM 3 x Max
Week 7
Week 8 18RM 2 x Max
Week 9 16RM 2 x Max
Week 10 14RM 2 x Max
Week 11 12RM 2 x Max
Week 12