Jacked In 60 - Training Program

PHASE 2 – WEEK 4 TO 6

Training

Strength & Hypertrophy Training

In this phase you will transition into more of a classic strength and hypertrophy bodybuilding-style program with most sets in the 8 to 12 rep range for upper body and 12 to 15 rep range for lower body. You’ll be pushing yourself a little harder in the gym with heavier weights plus some beyond failure, high-intensity training methods like forced reps, partials and rest-pause reps. Grab a training partner if you can find one for this phase – it’ll pay off.

Day 22, 29, 36

Day 22, 29, 36 – Chest & Abs

Incline dumbbell press

  • Sets: 3
  • Reps: 8-12

Flat barbell press

  • Sets: 3
  • Reps: 8-12

Decline Barbell Press

  • Sets: 3
  • Reps: 8-12

Dumbbell pullovers

  • Sets: 3
  • Reps: 8-12

Upright chair leg raises

  • Sets: 3
  • Reps: 20

Stability ball crunches

  • Sets: 3
  • Reps: 20
Day 23, 30, 36

Day 23, 30, 36 – Back

Wide-grip pull-ups

  • Sets: 4
  • Reps: 8-12

OVERHAND BENT-OVER BARBELL ROWS

  • Sets: 3
  • Reps: 8-12

Close-grip cable pulldowns

  • Sets: 3
  • Reps: 8-12

Chest-supported dumbbell rows (wide grip)

  • Sets: 3
  • Reps: 8-12

Rack Barbell deadlifts

  • Sets: 4
  • Reps: 4-6
Day 24, 31, 38

Day  24, 31, 38 – Rest

Day 25, 32, 39

Day 25, 32, 39– SHOULDERS, TRAPS & ABS

One-arm dumbbell laterals

  • Sets: 4
  • Reps: 8-12

Dumbbell shoulder press

  • Sets: 3
  • Reps: 8-12

Bent-over rear delt dumbbell raises

  • Sets: 3
  • Reps: 10-12

Wide-grip upright dumbbell rows

  • Sets: 3
  • Reps: 8-12

Dumbbell shrugs

  • Sets: 3
  • Reps: 8-12
Day 26, 33, 40

Day 26, 33, 40 – Arms

Ez-bar biceps curls

  • Sets: 3
  • Reps: 8-12

Decline ez-bar extensions

  • Sets: 3
  • Reps: 8-12

Alternate dumbbell curls

  • Sets: 3
  • Reps: 8-12

Incline dumbbell triceps extensions (palms in)

  • Sets: 3
  • Reps: 8-12

Dumbbell hammer curls

  • Sets: 3
  • Reps: 8-12

Close-grip barbell press

  • Sets: 3
  • Reps: 8-12
Day 27, 34, 42

Day 27, 34, 42 – Legs

Leg extensions

  • Sets: 4
  • Reps: 12-15

Leg press

  • Sets: 3
  • Reps: 12-15

Barbell squats

  • Sets: 3
  • Reps: 12-15

Single-leg lying leg curls

  • Sets: 3
  • Reps: 12-15

Walking barbell lunges

  • Sets: 3
  • Reps: 20-10 per leg
Day 28, 35, 42

Day  28, 35, 42 – Rest

Cardio Conditioning Component

For Phase 2, we’re adding two extra cardio sessions to up the shred factor a little. These will be a mix of HIIT sessions, like you were doing in Phase 1, plus a conditioning circuit and two steady state sessions.

Breakdown of cardio sessions:

Two sessions: HIIT cardio

Treadmill

Treadmill

Crosstrainer

Cross trainer

Stepmill

Stepmill

Run

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.

One session: Conditioning Circuit

Sample workouts below. Use a light weight for each exercise. Perform 3 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
Push-ups Dumbbell chest press
Kettlebell swings Dumbbell biceps curls
Bicycle crunches Dumbbell overhead push press
Platform step-ups Decline leg raises

One session: Steady State

Pick a machine and complete 30 minutes at 65% intensity.

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 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. homemade turkey 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
  • 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
Testosterone Booster Thermogenic Shred Pre-Workout Explosion Intra-Workout Amino Max  Whey Protein Plus Casein Protein
Take your first serving after waking up! Your body needs testosterone to create the anabolic environment for muscle growth, strength gains and boosts in training performance. Start your day right! To assess your tolerance, refer to the chart. 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 needed to help avoid muscle tissue breakdown and fuel recovery for the next day.
Whey Protein Plus Testosterone Booster
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 before bed. Six Star Testosterone Booster helps to maintain a peak testosterone-to-cortisol ratio.
Option 2

Option 2

This stack helps to optimize your workout nutrition by providing all the nutrients your body needs around your workouts to maximize your performance and promote recovery. Use this stack to help you dominate your workouts and get the results you want!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
Pre-Workout Explosion Intra-Workout Amino Max Whey Protein Plus Casein Protein
Taking a powerful pre-workout supplement like this will help you train at the optimal intensity in order to make real progress with this program. 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 enters 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 needed to avoid muscle tissue breakdown and fuel recovery for the next day.
Option 3

Option 3

If you want to keep it basic but still support your progress on the road to Jacked in 60, make sure to give your body what it needs in terms of pre- and post-workout nutrition. Use this simple stack to help build the body you’ve always wanted!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
Pre-Workout Explosion 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 with this program. 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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