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The original was posted on /r/weightroom by /u/Sparkeroo on 2024-01-29 15:51:45.
Summary
I’m sure most people have heard of this program by now but if not you can find it on Cody’s blog Swole at Every Height: Jacked & Tan 2.0
Its a 12 week program, with four workouts a week, workouts are split between upper and lower and volume gets lower whilst intensity gets higher as you progress.
You can find a bunch of spreadsheets online for this program or its available on the boostcamp app, i personally used a spreadsheet, just more comfortable with them. Found it on LiftVault but the exercises it has are more or less the same as the boostcamp version.
Background
Lifted on and off over the years through and since uni, started being fairly consistent post covid. About two years ago I became more consistent with the gym and i’ve ran a variety of programs from GLZCLP, SBS LP, SBS RTF, Jeff Nippard powerbuilding.
I’ve also done on and off for a variety of reasons since i was 20, I’m not the most consistent with it these days but i probably average 2x a week.
I’ll be honest i don’t do any extra conditioning, I consider myself to be pretty lazy but hope the BJJ is enough, it also gives me a few injuries to work with such as a sketchy shoulder and dodgy back. Probably make this worse for myself by sleeping like shit and naff diet.
Results
| Starting (kg) | Final (kg) | |
|---|---|---|
| Height | 5’10 | 5’10 program didnt help with this |
| Age | 27 | 27 |
| Weight | 76 | 85 |
| Squat | 142.5 | 155 |
| Deadlift | 170 | 182.5 |
| Bench | 117.5 | 130 |
| OHP | 70 | 80 |
Alright I know I gained a few kilos over this, more than I should have, but it was Christmas and I made the most of it.
I’m pretty happy with my lifts, i felt like i made more progress in the initial half of the program as opposed to the second, but my shoulder was pretty bad at some points on the second half of it so my own fault. This did stop me doing a bunch of the rear delt work it asked for, I found this to be really quite painful.
I tried to eat about ~170gs of protein a day wasnt always great at tracking it especially when others were cooking.
I came into this after cutting to 76kg and the starting numbers are my lifts at the end of Jeff Nippard’s powerbuilding. I’ve been told I look bigger and hopefully a good chunk of that is muscle and not just building a bakery.
What I liked
I liked the volume, honestly something really satisfying about doing Bench Press, Close Grip bench, incline bench and shoulder press back to back.
The variety of exercises, this program is long so theres a bunch to do, and tbh on some days when the gym was busy i just swapped some T3 stuff out for something similar (i’d always keep the core lifts the same).
Almost every day you could try a new PR, honestly the best bit about this program just made it great fun to do, really made me want to work more.
What I disliked
Heavy close grip bench press, i reckon my form is shocking with this one cause i think this did more damage to my shoulder than its worth. I enjoyed it a lot more in the first half where it was lighter but hated it in the second. I do think i might have my hands too narrow though (shoulder width) as i’ve read that some people only have theres a few fingers closer than their regular grip and i’ve been told mine is a bit wide.
Each session is long.
Other than that no, pretty much loved it was good fun.
What I changed
Did close grip spoto bench instead of pinpress or slingshot, and swapped out the single leg press for regular leg press.
When going on lunchbreaks or if the gym was busy id be pretty rushed for time so would quite often be skipping some of the t3s, especially the shoulder stuff. I know doing that makes you look big and cool but man theyre also just not fun.
Whats next?
Lose some fat, i think this weight gain was a bit too fast, and my t-shirts are quite tight. a few weeks to get my weight down a bit then either maintain or bulk a bit slower, got a few holidays coming up.
I’m half tempted to just run the first half of this again, recovery might be tougher with a diet but could just not cry about it and run it anyway. I have been thinking about trying a more hypertrophy orientated program just to see if i’d enjoy it, so if anyone’s got any good suggestions would definetly look into them.
TLDR: You should run this program.