Jacked In 60 - Training Program

PHASE 3 – 2.5 Weeeks

Training

High Volume Pump Training

In the third and final phase of the Jacked in 60 program, we’ll be adding some volume to your workouts with more sets, more reps, more time under tension and a little more work for your muscles to do in the gym. Not only will this burn more calories, but it will alter the stimulus applied to your muscles to keep your body responding with more lean gains through hypertrophy-induced overload. Enjoy the pain!

Day 43, 50, 57

Day 43, 50, 57 – Chest

Superset 1: Flat barbell press w/ Flat dumbbell fly

  • Sets: 4
  • Reps: 10-15

Tri-set : Low-incline dumbbell fly w/ Incline Barbell press w/ Pectoral fly machine

  • Sets: 4
  • Reps: 10-15

Machine chest press

  • Sets: 3
  • Reps: 10-12
Day 44, 51, 58

Day 44, 51, 58 – Back

Giant Set :
-Wide-Grip Cable Pulldowns
-Underhand Cable Pulldowns
-Bent-over dumbbell rows
-Standing cable pullovers
-Seated cable rows

  • Sets: 4-5 rounds of circuit
  • Reps: 10-15 per exercise.

Weighted back extensions

  • Sets: 4
  • Reps: 12-15
Day 45, 52, 59

Day 45, 52, 59 – Abs

Giant set:
-Hanging leg raises
-Stability ball crunches
-Decline board leg raises
-Weighted cable crunches
-Torso twist with broomstick
-Plank

  • Sets: 4-5 rounds of circuit
  • Reps: 12-20 reps per exercise
Day 46, 53, 60

Day 46, 53, 60 – SHOULDERS & TRAPS

Giant Set :
-Standing dumbbell laterals
-Standing dumbbell front raises (palms in)
-Bent-over dumbbell rear delt raises
-Bent-arm laterals
-Alternating dumbbell front raises (palms down)
-Upright dumbbell row
-Overhead standing dumbbell press

  • Sets: 4-5 rounds of circuit
  • Reps: 10-15
Day 47, 54, 61

Day 26, 33, 40 – Arms

Tri-set: Biceps
Ez-curl barbell curls – 8 reps
Preacher curl straight bar – 12 reps
Seated twisting curls – 15 reps

  • Sets: 4 rounds
  • Reps: as indicated

Tri-set : Triceps
-Lying ez-bar extensions (skullcrushers) – 8 reps
-Dumbbell overhead extensions – 12 reps
-Cable rope pressdowns – 15 reps

  • Sets: 4 rounds
  • Reps: as indicated
Day 48, 55, 62

Day 48, 55, 62 – Legs

Leg extensions

  • Sets: 4
  • Reps: 20-25

Leg press – ‘railroads’
2 plates – 20 reps
3 plates – 30 reps
4 plates – 40 reps
3 plates – 30 reps
2 plates – 20 reps

  • Sets: as indicated
  • Reps: 12-15

Hack squats

  • Sets: 3
  • Reps: 20, 15, 12

Seated leg curls

  • Sets: 4
  • Reps: 15-20

Superset:
Walking barbell lunges with Horizontal leg press

  • Sets: 4
  • Reps: 30/15
Day 49, 56, 63

Day 49, 56, 63 – Abs

Giant set:
-Upright chair leg raises
-Bent-knee crunches
-Side plank
-Decline board sit-ups
-Stomach Vacuums

  • Sets: 4-5 rounds of circuit
  • Reps: 12-20 reps per exercise

Cardio Conditioning Component

For Phase 3’s cardio conditioning, we’re cranking up the volume and intensity of each workout to shift you into maxed-out weight loss. These are the final two and a half weeks to really dial in your physique for that trip, photo shoot or special event you had planned. Push through these workouts and the end result will be well worth the effort!

Breakdown of cardio sessions:

Three sessions: H.I.T.T. cardio

Treadmill

Cross trainer

Stepmill

Jog

  • Select a cardio machine at your gym (treadmill, cross trainer, stepmill, etc.) or take it outside to a track or bleachers in a stadium
  • 30 minutes total time
  • 5-minute warm-up phase
  • Perform 7 hard intervals at 95% intensity for 45 seconds continuously, followed by a 90-second recovery

Two sessions: Conditioning Circuit

Sample workouts below. Use a light weight for each exercise. Perform 4 to 5 rounds of the circuit and 10 to 20 reps per exercise, resting no more than 5 seconds between exercises and 2 minutes after each round. The goal is build endurance, speed and conditioning, not reach failure on each exercise.

Bodyweight squats Bodyweight lunges High-platform step-ups
Push-ups Dumbbell chest press Plyometric push-ups
Kettlebell swings Dumbbell biceps curls Toe touch crunches (feet elevated)
Bicycle crunches Dumbbell overhead push press Med ball slams
Platform step-ups Decline leg raises Alternating plyo lunges

One session: Steady State

Pick a machine and complete 40 minutes at 65% intensity.

Meal Plan

Sample Low Days

Option 1
Meal 1: Breakfast (Protein/Carb/Fruit)
  • 1/2 cup egg whites
  • 2 eggs
  • 2 strips lean turkey bacon
  • 2 cups spinach – cooked with eggs
  • 1 oz. mixed nuts
  • 1 tbsp. coconut oil
Meal 2: Lunch (Protein/Carb/Veggie)
  • 7 oz. roasted chicken breast (boneless/skinless)
  • 1 oz. mixed nuts
  • 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, and drink 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.  baked white fish (snapper, halibut, swordfish, tilapia, sole, etc.)
  • 8 oz. white rice
  • 1/2 cup salsa or pico de gallo (on fish)
Meal 5: (Protein/Veggie/Fats)
  • 7.5 oz. 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 tbsp. medium chain triglyceride oil

(Blend all above into a shake with ice)

Meal 2: Lunch (Protein/Carb/Veggie)
  • 7 oz. homemade turkey patty burger, no bun
  • 1 cup fibrous veggie
  • 1/2 avocado
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, and drink 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)

Omelet

  • 1/2 cup egg whites
  • 2 eggs
  • 1/4 cup shredded cheese
  • 1/2 cup peppers
  • 2 slices turkey bacon
Meal 2: Lunch (Protein/Carb/Veggie)
  • 7 oz. lean flank or sirloin steak
  • 2 cups salad with raw veggies
  • 1 tbsp. olive or avocado oil with balsamic dressing
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, and drink 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. 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
  • 1-2 tbsp. natural peanut butter or almond butter
  • 1 tbsp. coconut oil

Sample Carb Days

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. roasted chicken breast (boneless/skinless)
  • 8 oz 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, and drink 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.  baked white fish (snapper, halibut, swordfish, tilapia, sole, etc.)
  • 8 oz. white rice
  • 1/2 cup salsa or pico de gallo (on fish)
Meal 5: (Protein/Veggie/Fats)
  • 7.5 oz. grilled beef (flank, skirt, round)
  • 1-2 cups spinach or mixed greens w/cucumbers
  • 1 medium baked potato
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 tbsp. medium chain triglyceride (MCT) oil

(Blend all above into a shake with ice.)

Meal 2: Lunch (Protein/Carb/Veggie)
  • 7 oz. homemade turkey patty burger, no bun
  • 1 cup fibrous veggie
  • 1/2 avocado
Pre-Workout Supplements (30 min. pre-workout)

PRE-WORKOUT EXPLOSION

  • 1-2 scoops in 6-12 oz. water, 30 min. pre-workout intra-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
  • 7 oz. white or brown rice
  • 1 medium salad with veggies
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. 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, and drink 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. 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 whole wheat or gluten-free bun
Meal 6: Late Evening Snack (Protein/Fats)
  • 2-3 fried eggs
  • 1-2 tbsp. natural peanut butter or almond butter
  • 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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