Jacked In 60 - Training Program

PHASE 1 – WEEK 1 TO 3

Training

Mixed / Hybrid Training

The goal for this phase is to condition the muscles with a wide range of reps – a mix of heavy low reps (6 to 8), moderate mid-range reps (10 to 12) and higher, explosive rep training (20 to 25). This will stimulate a variety of muscle fibers while building strength, endurance and hypertrophy.

Day 1, 8, 15

Day 1, 8, 15 – Chest & Abs

Pectoral flyes or cable crossovers

  • Sets: 3
  • Reps: 20, 15, 10

Incline dumbbell press

  • Sets: 3
  • Reps: 12, 10, 8

Flat barbell press

  • Sets: 3
  • Reps: 10, 8, 6

Decline dumbbell flyes

  • Sets: 3
  • Reps: 12-15

Hanging leg raises

  • Sets: 3
  • Reps: 15

Weighted cable crunches

  • Sets: 3
  • Reps: 15
Day 2, 9, 16

Day 2, 9, 16 – Back

Cable rope pullovers

  • Sets: 3
  • Reps: 20, 15, 10

Overhand bent-over barbell rows

  • Sets: 3
  • Reps: 15, 12, 10

Underhand cable pulldowns

  • Sets: 3
  • Reps: 12, 10, 8

One-arm dumbbell rows

  • Sets: 3
  • Reps: 12, 10, 8

Barbell deadlifts

  • Sets: 3
  • Reps: 10, 8, 6
Day 3, 10, 17

Day 3, 10, 17 – Rest

Day 4, 11, 18

Day 4, 11, 18 – SHOULDERS, TRAPS & ABS

Dumbbell side laterals

  • Sets: 3
  • Reps: 20, 15, 10

Dumbbell shoulder press

  • Sets: 3
  • Reps: 12, 10, 8

Seated rear delt raises

  • Sets: 3
  • Reps: 15, 12, 10

Alternating front dumbbell raises

  • Sets: 3
  • Reps: 12, 10, 8

Barbell shrugs

  • Sets: 3
  • Reps: 15, 12, 10

Decline leg raises

  • Sets: 3
  • Reps: 20

Incline board sit ups

  • Sets: 3
  • Reps: 20
Day 5, 12, 19

Day 5, 12, 19 – Arms

Superset 1: Cable pressdowns w/ Straight bar wide-grip curls

  • Sets: 3 of each
  • Reps: 20, 15, 10

Superset 2: Lying ez-bar extensions w/ close-grip ez-bar curls

  • Sets: 3 of each
  • Reps: 12, 10, 8

Standing Arnold curls

  • Sets: 3
  • Reps: 15, 12, 10

One-arm overhead extensions

  • Sets: 3
  • Reps: 15, 12, 10
Day 6, 13, 20

Day 6, 13, 20 – Legs

Leg extensions

  • Sets: 3
  • Reps: 20, 15, 10

Barbell squats

  • Sets: 3
  • Reps: 15, 12, 10

Leg press

  • Sets: 3
  • Reps: 20, 15, 12

Seated leg curls

  • Sets: 3
  • Reps: 15, 12, 10

Smith machine lunges

  • Sets: 3
  • Reps: 20 – 10 per leg
Day 7, 14, 21

Day  7, 14, 21 – Rest

Cardio Conditioning Component

In this first phase, perform a total of three cardio conditioning workouts either after the weight training workouts or separately at another time of the day.

Each session should consist of:

  • Select a cardio machine at your gym (treadmill, cross trainer, stepmill, etc.) or take it outside to a track or bleachers in a stadium

Cardio Options

Treadmill

Cross trainer

Stepmill

Jog

  • 20 minutes total time
  • 5-minute warm-up phase
  • Perform five hard intervals at 95% intensity for 30 seconds continuously, followed by a 2-minute recovery phase
  • 2-minute cool-down phase

Meal Plan

Option 1
Meal 1: Breakfast (Protein/Carb/Fruit)
  • 1/2 cup egg whites
  • 2 eggs
  • 2 strips lean turkey bacon
  • 3/4 cup quick oats
  • 1 grapefruit
Meal 2: Lunch (Protein/Carb/Veggie )
  • 7 oz. / 198 grams roasted chicken breast (boneless/skinless)
  • 8 oz. / 226 grams sweet potato (cooked)
  • 1 cup any fibrous vegetable (green beans, broccoli, asparagus, Brussels sprout etc.)
Pre-Workout Supplements (30 min. pre-workout)

PRE-WORKOUT EXPLOSION

  • 1-2 scoops in 6-12 oz. water
  • 30 min. pre-workout
TRAIN – Intra-workout Supplements

INTRA-WORKOUT AMINO MAX
(sip slowly during workout)

  • 1-2 scoops in 8-16 oz. water
  • Intra-workout
Meal 3: Post-Workout Shake (Protein/High-GI carb)

(i.e., at gym)

  • 1-2 scoops Six Star Whey Isolate Plus
Meal 4: Post-Workout Food Meal (Protein/Carb)
  • 8 oz./ 227 grams baked white fish (snapper, halibut, swordfish, tilapia, sole etc.)
  • 8 oz./ 227 grams white rice
  • 1/2 cup salsa or pico de gallo (on fish)
Meal 5: (Protein/Veggie/Fats)
  • 7.5 oz. / 212 grams grams grilled beef (flank, skirt, round)
  • 1-2 cups spinach or mixed greens w/ cucumbers
  • 1 oz walnuts or 1/4 cup pumpkin seeds
  • 1/4 cup shredded cheese
Meal 6: Late-Evening Snack – Protein/Fats

Protein shake

  • 1 scoop Six Star Casein, 1/2 scoop Six Star Whey Protein Plus
  • 1 1/2 cups unsweetened almond or coconut milk
  • 1-2 tbsp. natural peanut or almond butter
  • 1 tbsp. ground flaxseed (mixed in with nut butter)
Option 2
Meal 1: Breakfast (Protein/Carb/Fruit)

Breakfast shake:

  • 1-2 scoops Six Star Whey Protein Plus
  • 2 cups almond milk
  • 2 tbsp. natural almond butter
  • 1/2 cup oats
  • 1/2 cup frozen berries

(Blend all above into a shake with ice.)

Meal 2: Lunch (Protein/Carb/Veggie)
  • 7 oz. turkey burger
  • 1 homemade turkey patty
  • Whole wheat or gluten-free bun
  • Veggies (lettuce, tomato, peppers)
  • 1/2 cup Greek yogurt
Pre-Workout Supplements (30 min. pre-workout)

PRE-WORKOUT EXPLOSION

  • 1-2 scoops in 6-12 oz. water
  • 30 min. pre-workout
TRAIN – Intra-Workout Supplements

INTRA-WORKOUT AMINO MAX
(sip slowly during workout)

  • 1-2 scoops in 8-16 oz. water
  • Intra-workout
Meal 3: Post-Workout Shake (Protein/High-GI Carb)

(i.e., at gym)

  • 1-2 scoops Six Star Whey Isolate
Meal 4: Post-Workout Food Meal (Protein/Carb)
  • 200 grams cooked ground turkey
  • 2 cups cooked whole wheat pasta
  • Organic tomato sauce
Meal 5: (Protein/Veggie/Fats)
  • 6 oz. barbecue grilled chicken breast
  • Mixed greens salad with veggies
  • 1 oz. pecans
  • 1/2 avocado
Meal 6: Late-Evening Snack – Protein/Fats

Protein pudding

  • 1-2 scoops Six Star Casein Protein
  • 1/2-1 cup unsweetened almond or coconut milk, or liquid egg whites
  • 1-2 tbsp. peanut or almond butter
  • 2 tbsp. ground chia seeds

(Mix together in bowl or blender.)

Option 3
Meal 1: Breakfast (Protein/Carb/Fruit)

Protein pancakes

  • 1 scoop Six Star Whey Protein Plus (Salted Caramel)
  • 1/2 cup egg whites
  • 1/4 cup cottage cheese
  • 1/3 cup raw oats (quick oats)
  • 1/2 cup fresh berries
Meal 2: Lunch (Protein/Carb/Veggie)
  • 7 oz. / 198 grams lean flank or sirloin steak
  • 8 oz. / quinoa or brown rice
  • 1 cup any fibrous veggie
Pre-Workout Supplements (30 min. pre-workout)

PRE-WORKOUT EXPLOSION

  • 1-2 scoops in 6-12 oz. water
  • 30 min. pre-workout
TRAIN - Intra-workout Supplements

INTRA-WORKOUT AMINO MAX
(sip slowly during workout)

  • 1-2 scoops in 8-16 oz. water
  • Intra-workout
Meal 3: Post-Workout Shake (Protein/High-GI Carb)

(i.e., at gym)

  • 1-2 scoops Six Star Whey Isolate
Meal 4: Post-Workout Food Meal (Protein/Carb)
  • 7 oz. / 198 grams baked salmon
  • 200 grams mashed white potato (cooked)
  • Maple glaze
Meal 5: (Protein/Veggie/Fats)
  • 7 oz. beef or turkey burger patty
  • Grilled veggies  (asparagus, peppers, eggplant)
  • 1 small salad
  • 1 tbsp. olive oil
Meal 6: Late Evening Snack - Protein/Fats
  • 2-3 fried eggs
  • 2 slices ezekiel / sprouted grains toast
  • 1/2 cup shredded low fat cheese
  • 1 tbsp coconut oil

Supplements and Vitamins

Option 1

Option 1

This is for the hardcore fitness enthusiasts, the ones who are willing to do whatever it takes to maximize their genetic potential. It’s the ultimate Six Star® stack, designed for optimal gains in muscle size and strength. If you want the best results, choose this stack!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
CLA Thermogenic Shred 100% Whey Protein Plus
CLA Thermogenic Shred Pre-Workout Explosion Intra-Workout Amino Boost  100% Whey Protein Plus Casein Protein
Take your first serving after waking up! CLA can help with reducing fat mass and maintaining your lean mass when combined with the rest of your training and diet protocol! To assess your tolerance, refer to the chart on the label. Once tolerance has been assessed, take two (2) capsules once daily, 30 to 60 minutes before your 2 largest meals of the day (e.g., breakfast and lunch). Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. This helps to fuel your muscles with amino acids during intense training, so your body does not need to break down muscle for fuel. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started. During sleep, the body can enter a catabolic state where muscle tissue is broken down. It is important to take in a slow-digesting protein in order to provide your body with amino acids to help avoid muscle tissue breakdown and fuel recovery.
100% Whey Protein Plus CLA
100% Whey Protein Plus CLA
After waking up, your body is in a highly catabolic (breaking down tissue) state. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started. Take your second serving of CLA before bed to complete your daily dose and help improve your body composition.
Option 2

Option 2

This is for the hardcore fitness enthusiasts, the ones who are willing to do whatever it takes to maximize their genetic potential. It’s the ultimate Six Star® stack, designed for optimal gains in muscle size and strength. If you want the best results, choose this stack!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
100% Whey Protein Plus
Pre-Workout Explosion Intra-Workout Amino Boost  100% Whey Protein Plus Casein Protein
Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. This helps to fuel your muscles with amino acids during intense training, so your body does not need to break down muscle for fuel. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started. During sleep, the body can enter a catabolic state where muscle tissue is broken down. It is important to take in a slow-digesting protein in order to provide your body with amino acids to help avoid muscle tissue breakdown and fuel recovery.
Option 3

Option 3

This is for the hardcore fitness enthusiasts, the ones who are willing to do whatever it takes to maximize their genetic potential. It’s the ultimate Six Star® stack, designed for optimal gains in muscle size and strength. If you want the best results, choose this stack!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
100% Whey Protein Plus
Pre-Workout Explosion  100% Whey Protein Plus
Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started.
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