The Get Jacked Program is a combination of Olympic Weightlifting, Powerlifting, and Bodybuilding. I realized a long time ago that most of us were not going to the Olympics, but a lot of us love the barbell. We want to be strong, and we want to look jacked. Well here is your plan. This workout is not for the weak of heart. It’s for the strong.
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Eat What You Want! Lift What You Want!
Day 1 Week 1
Snatch 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/1×2
Back Squat 10RM then -5&-10% for 10
Deadlift Paused at Knee 3 sec 3RM, then -10% for 3
Lunges BB Lunges/20 ea leg x 4
Day 2
3 Board Bench Press 3 Board Bench max 3, then -10% for 3 reps x 2 sets
Bench to Chest 90%/1, max to chest, 70%/max reps
Chest Work Weighted Pushups/10 ss DB Flies/20 x 5 sets
Back Work Pullups/5 ss Band Rows/10 x 4
Arm Work Fat Bar Curls/10 ss Pushdowns/15 x 5
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/1×2
Fr. Squat 5RM, paused, -15%/max reps paused
Goodmornings 8 reps x 3 sets
Posterior Chain GHDs/8 ss TRX Leg Curls/10 x 3
Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 10RM, then -5&-10% for 10
Upper Accessory Push Presses 8RM, then -5&-10% for 8
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4
Day 5
Back Squat 5RM Paused 3 sec, then -5&-10%/5 all paused
Deadlift Snatch Grip Elevated 3RM, then -10%/3
Legs Step Ups/10 ea leg ss KB Potato Squats/15 x 4
Glute Work BB Hip Ups/8 x 3 ss GHDs/8 x 3
Week 2
Day 1 Week 2
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1×2
Back Squat 10RM then -5&-10% for 10
Deadlift Paused at Knee 2 sec 3RM, then -10% for 3
Lunges BB Lunges/20 ea leg x 4
Day 2
3 Board Bench Press 2 Board Bench max 3, then -10% for 3 reps x 2 sets
Bench to Chest 85%/max reps, 73%/max reps
Chest Work Weighted Pushups/10 ss DB Flies/20 x 5 sets
Back Work Pullups/5 ss Band Rows/10 x 4
Arm Work Fat Bar Curls/10 ss Pushdowns/15 x 5
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1×2
Fr. Squat 5RM, paused, -15%/max reps paused
Goodmornings 8 reps x 3 sets
Posterior Chain GHDs/8 ss TRX Leg Curls/10 x 3
Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 10RM, then -5&-10% for 10
Upper Accessory Push Presses 8RM, then -5&-10% for 8
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4
Day 5
Back Squat 5RM Paused 2 sec, then -5&-10%/5 all paused
Deadlift Snatch Grip Elevated 3RM, then -10%/3
Legs Step Ups/10 ea leg ss KB Potato Squats/15 x 4
Glute Work BB Hip Ups/8 x 3 ss GHDs/8 x 3
Week 3
Day 1 Week 3
Snatch 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1, 88%/1 work up with no misses
Back Squat 10RM then -5&-10% for 10
Deadlift Paused at Knee 1 sec 3RM, then -10% for 3
Lunges BB Lunges/20 ea leg x 3
Day 2
3 Board Bench Press 1 Board Bench max 3, then -10% for 3 reps
Bench to Chest 88%/max reps paused 3 sec on chest each, 75%/max reps
Chest Work DB Bench/20 reps x 4
Back Work Pullups/5 ss Band Rows/10 x 4
Arm Work Fat Bar Curls/10 ss Pushdowns/15 x 5
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1, 88%/1 work up with no misses
Fr. Squat 5RM, paused, -15%/max reps paused
Goodmornings 8 reps x 3 sets
Posterior Chain GHDs/8 ss TRX Leg Curls/10 x 3
Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 10RM, then -5&-10% for 10
Upper Accessory Push Presses 8RM, then -5&-10% for 8
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4
Day 5
Back Squat 5RM Paused 1 sec, then -5&-10%/5 all paused
Deadlift Snatch Grip 2inch deficit 3RM, then -10%/3
Legs Step Ups/10 ea leg ss BB Hack Squats/15 x 4
Glute Work BB Hip Ups with Bands around Knees/12 x 3 ss GHDs/8 x 3
Week 4
Day 1 Week 4
Snatch 40%/3,50%/3,65%/3, 75%/2,80%/1
Back Squat 5RM
Deadlift 3RM
Lunges BB Lunges/20 ea leg x 3
Day 2
3 Board Bench Press
Bench to Chest Floor Press 5RM, then -5&-10% for 5
Chest Work DB Bench/20 reps x 4
Back Work Pullups/5 ss Band Rows/10 x 4
Arm Work Fat Bar Curls/10 ss Pushdowns/15 x 5
Day 3
Clean & Jerks 40%/3,50%/3,65%/3, 75%/2,80%/1
Fr. Squat 3RM all paused
Goodmornings 5 reps x 3 sets
Posterior Chain GHDs/8 ss TRX Leg Curls/10 x 3
Day 4
Snatch Pull to Snatch Regular Snatch Max
Clean & 2 Jerks Regular Clean & Jerk Max
Bench 5RM, paused
Upper Accessory Push Press 5RM
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4
Day 5
Back Squat 5RM
Deadlift Snatch Grip Deadlift 3RM, then -10%/3
Legs Step Ups/10 ea leg ss BB Hack Squats/15 x 4
Glute Work BB Hip Ups with Bands around Knees/12 x 3 ss GHDs/8 x 3
Week 5
Day 1 Week 5
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1×2
Back Squat 5RM then -5&-10% for 5
Deadlift Paused 2 inches off Ground 3 sec 5RM, then -10% for 5
Lunges Rear Leg Elevated Split Squats/10 ea leg x 3 ss KB Double Goblet Squats/15 x 4
Day 2
3 Board Bench Press 3 Board Bench max 1, then -20% for 3 reps x 2 sets
Bench to Chest 85%/max reps paused 3 sec ea on chest, then 60%/max reps
Chest Work Incline Bench/10 reps x 5 sets
Back Work Pullups weighted/5 ss BB Bentover Rows/10 x 4
Arm Work Fat Bar Curls/10 ss DB Hammer Curls/10 ss Dips/10 x 4
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1×2
Fr. Squat 3RM paused 3 sec ea, then -15%/max reps paused
RDLs 8 reps x 3 sets
Posterior Chain Waterbury Crucifix/8 ss TRX Leg Curls/10 x 3
Day 4
Snatch Pull to Snatch to OH Squat Max
Clean Pull, Clean & 2 Jerks Max
Bench 5RM, then -5&-10% for 5
Upper Accessory Push Presses 5RM, then -5&-10% for 5
Delts & Back Plate Lateral Raises/12reps ss One Arm DB Rows/10 ea arm x 3 sets
Arms Nosebreakers/10 ss Closegrip Bench/10 ss Standing Curls/10 x 5 sets
Day 5
Back Squat 3RM Paused 3 sec, then -5 and -10%/3 all paused
Deadlift Off Blocks with Bar at Knee 5RM, then -10%/5
Legs BB Walking Lunges/12 ea leg x 5
Glute Work Elevated BB Hip Ups/8 x 3 ss GHDs/8 x 3
Week 6
Day 1 Week 6
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1
Back Squat 5RM then -5&-10% for 5
Deadlift Paused 2 inches off Ground 2 sec 5RM, then -10% for 5
Lunges Rear Leg Elevated Split Squats/10 ea leg x 3 ss KB Double Goblet Squats/15 x 4
Day 2
3 Board Bench Press 2 Board Bench max 1, then -20% for 3 reps x 2 sets
Bench to Chest 88%/max reps paused 3 sec ea on chest, then 63%/max reps
Chest Work DB Incline Bench/15 reps x 4 sets
Back Work Pullups weighted/5 ss BB Bentover Rows/10 x 4
Arm Work Fat Bar Curls/10 ss DB Hammer Curls/10 ss Dips/10 x 4
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1
Fr. Squat 3RM paused 2 sec ea, then -15%/max reps paused
RDLs 8 reps x 3 sets
Posterior Chain Waterbury Crucifix/8 ss TRX Leg Curls/10 x 3
Day 4
Snatch Pull to Snatch to OH Squat Max
Clean Pull, Clean & 2 Jerks Max
Bench 5RM, then -5&-10% for 5
Upper Accessory Push Presses 5RM, then -5&-10% for 5
Delts & Back Plate Lateral Raises/12reps ss One Arm DB Rows/10 ea arm x 3 sets
Arms Nosebreakers/10 ss Closegrip Bench/10 ss Standing Curls/10 x 5 sets
Day 5
Back Squat 3RM Paused 2 sec, then -5 and -10%/3 all paused
Deadlift Off Blocks with Bar at Knee 3RM, then -10%/3
Legs BB Walking Lunges/12 ea leg x 5
Glute Work Elevated BB Hip Ups/8 x 3 ss GHDs/8 x 3
Week 7
Day 1 Week 7
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1×2
Back Squat 5RM then -5&-10% for 5
Deadlift Paused 2 inches off Ground 1 sec 3RM, then -10% for 3
Lunges Rear Leg Elevated Split Squats/10 ea leg x 3 ss KB Double Goblet Squats/15 x 4
Day 2
Board Bench Press 1 Board Bench max 2, then -20% for 4 reps x 2 sets
Bench to Chest 90%/max reps paused 3 sec ea on chest, then 65%/max reps
Chest Work DB Incline Bench/15 reps x 4 sets
Back Work Pullups weighted/5 ss BB Bentover Rows/10 x 4
Arm Work Fat Bar Curls/10 ss DB Hammer Curls/10 ss Dips/10 x 4
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1×2
Fr. Squat 3RM paused 1 sec ea, then -15%/max reps paused
RDLs 8 reps x 3 sets
Posterior Chain Waterbury Crucifix/8 ss TRX Leg Curls/10 x 3
Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 5RM, then -5&-10% for 5
Upper Accessory Push Presses 5RM, then -5&-10% for 5
Delts & Back Plate Lateral Raises/12reps ss One Arm DB Rows/10 ea arm x 3 sets
Arms Nosebreakers/10 ss Closegrip Bench/10 ss Standing Curls/10 x 5 sets
Day 5
Back Squat 3RM Paused 1 sec, then -5 and -10%/3 all paused
Deadlift Off Blocks with Bar at Knee 1RM, then -20%/3
Legs BB Walking Lunges/12 ea leg x 5
Glute Work Elevated BB Hip Ups/8 x 3 ss GHDs/8 x 3
Week 8
Day 1 Week 8
Snatch 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/1
Back Squat 5RM then -10% for 5
Deadlift 3RM, then -10% for 3
Lunges Rear Leg Elevated Split Squats/10 ea leg x 3 ss KB Double Goblet Squats/15 x 4
Day 2
Closegrip Bench with 30lbs of chain 5RM, then -5&-10% for 5
Floor Presses 8RM, then -10% for Max Reps
Chest Work DB Incline Bench/15 reps x 4 sets
Back Work Pullups weighted/5 ss BB Bentover Rows/10 x 4
Arm Work Fat Bar Curls/10 ss DB Hammer Curls/10 ss Dips/10 x 4
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/1
Fr. Squat 3RM, then -15%/max reps
RDLs 8 reps x 3 sets
Posterior Chain Waterbury Crucifix/8 ss TRX Leg Curls/10 x 3
Day 4
Snatch to OH Squat Max
Clean Pull to Clean & Jerk Max
Bench 5RM, then -10% for 5
Upper Accessory Push Presses 5RM, then -10% for 5
Delts & Back Plate Lateral Raises/12reps ss One Arm DB Rows/10 ea arm x 3 sets
Arms Nosebreakers/10 ss Closegrip Bench/10 ss Standing Curls/10 x 3 sets
Day 5
Back Squat 3RM , then -5 and -10%/3
Deadlift Off Blocks with Bar Below Knee 5RM, then -10%/5
Legs BB Walking Lunges/12 ea leg x 3
Glute Work Elevated BB Hip Ups/8 x 3 ss GHDs/8 x 3
Week 9
Day 1 Week 9
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1×2
Back Squat 3RM then -10% for 3, and -25%/max reps but no misses
Deadlift Paused 2 inches off Ground 2 sec 3RM, then -10% for 3
Lunges Elevated Split Squats/10 ea leg x 5 sets
Day 2
Board Bench Press 2 Board Bench max 3, then -20% for 5 reps x 2 sets
Bench to Chest 88%/max reps paused 3 sec ea on chest, then 65%/max reps
Chest Work Incline DB Bench/15 reps ss Incline DB Flies/15 reps x 4 sets of each
Back Work Pullups chest to bar paused 1 sec on chest/5 ss DB Bentover Rows/10 ea hand x 4
Arm Work Incline DB Curls/12 ss Incline DB Tricep Extensions/12 x 5 sets
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1×2
Fr. Squat 1RM paused 3 sec ea, then -15%/max reps paused
Unilateral RDLs 8 reps ea leg x 3 sets
Core and Glutes Bar Rollouts/10 ss Elevated BB Hip Ups/10 x 5 sets
Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 3RM, then -5&-10% for 3
Upper Accessory Push Presses 3RM, then -5&-10% for 3
Delts & Back DB Clean & Press/15 reps ss T-Bar Rows/15 reps x 4 sets
Arms Dips/10 ss Fat Bar Curls/10 x 6 sets
Day 5
Back Squat 1RM Paused 3 sec, then -20%/3 all paused, then -30%/max reps not paused
Deadlift Off Blocks with Bar Below Knee 3RM, then -10%/3
Legs BB Zercher Lunges/10 ea leg x 5
Glute Work Band Around Knees/10 steps forward and 10 steps back ss GHDs with 5 seconds eccentric/8 x 3
Week 10
Day 1 Week 10
Snatch 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/2, 78%/2, 83%/2, 88%/2, work up with no misses
Back Squat 3RM then -10% for 3, and -25%/max reps but no misses
Deadlift Paused 2 inches off Ground 1 sec 1RM, then -20% for 3
Lunges Elevated Split Squats/10 ea leg x 5 sets
Day 2
Board Bench Press 1 Board Bench max 3, then -20% for 5 reps x 2 sets
Bench to Chest 90%/max reps paused 2 sec ea on chest, then 68%/max reps
Chest Work Incline DB Bench/15 reps ss Incline DB Flies/15 reps x 4 sets of each
Back Work Pullups chest to bar paused 1 sec on chest/5 ss DB Bentover Rows/10 ea hand x 4
Arm Work Incline DB Curls/12 ss Incline DB Tricep Extensions/12 x 5 sets
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/2, 78%/2, 83%/2, 88%/2, work up with no misses
Fr. Squat 1RM paused 2 sec ea, then -15%/max reps paused
RDLs 8 reps ea leg x 3 sets
Posterior Chain Bar Rollouts/10 ss Elevated BB Hip Ups/10 x 5 sets
Day 4
Snatch to OH Squat Max
Clean & Jerk Max Double
Bench 3RM, then -5&-10% for 3
Upper Accessory Push Presses 3RM, then -5&-10% for 3
Delts & Back DB Clean & Press/15 reps ss T-Bar Rows/15 reps x 4 sets
Arms Dips/10 ss Fat Bar Curls/10 x 6 sets
Day 5
Back Squat 1RM Paused 2 sec, then -20%/3 all paused, then -30%/max reps not paused
Deadlift Off Blocks with Bar Below Knee 2RM, then -10%/2
Legs BB Zercher Lunges/10 ea leg x 5
Glute Work Band Around Knees/10 steps forward and 10 steps back ss GHDs with 5 seconds eccentric/8 x 3
Week 11
Day 1 Week 11
Snatch 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1, 88%/1, work up with no misses
Back Squat 3RM then -10% for 3, and -25%/max reps but no misses
Deadlift 1RM, then -20% for 3
Lunges Elevated Split Squats/10 ea leg x 5 sets
Day 2
Board Bench Press 2 Board Bench max 1, then -20% for 3 reps
Bench to Chest Max Out
Chest Work Incline DB Bench/15 reps ss Incline DB Flies/15 reps x 43sets of each
Back Work Pullups chest to bar paused 1 sec on chest/5 ss DB Bentover Rows/10 ea hand x 3
Arm Work Incline DB Curls/12 ss Incline DB Tricep Extensions/12 x 3 sets
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1, 88%/1, work up with no misses
Fr. Squat 1RM, then -20%/max reps
RDLs 8 reps ea leg x 3 sets
Posterior Chain Bar Rollouts/10 ss Elevated BB Hip Ups/10 x 5 sets
Day 4
Snatch Max
Clean & Jerk Max
Bench 3RM, then -5&-10% for 3
Upper Accessory Push Presses 3RM, then -5&-10% for 3
Delts & Back DB Clean & Press/15 reps ss T-Bar Rows/15 reps x 3 sets
Arms Dips/10 ss Fat Bar Curls/10 x 3 sets
Day 5
Back Squat 1RM , then -20%/3, then -30%/max reps
Deadlift Off Blocks with Bar Below Knee 1RM, then -20%/3
Legs BB Zercher Lunges/10 ea leg x 5
Glute Work Band Around Knees/10 steps forward and 10 steps back ss GHDs with 5 seconds eccentric/8 x 3
Week 12 Max Out Week
Day 1 Week 12
Snatch 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1
Back Squat 85%/1 rep x 3 sets
Deadlift 85%/1 rep x 3 sets
Lunges off
Day 2
Chest Work Bench Press 85%/1 rep x 3 sets all Paused
Back Work Pullups/5 ss DB Bentover Rows/10 ea hand x 3
Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1
Fr. Squat 80%/1 rep x 3 sets
RDLs 8 reps ea leg x 3 sets
Day 4
Snatch Max
Clean & Jerk Max
Bench Max with pause
Delts & Back DB Clean & Press/15 reps x 3 sets
Day 5
Back Squat Max
Deadlift Max
Glute Work Band Around Knees/10 steps forward and 10 steps back ss GHDs with 5 seconds eccentric/8 x 3
Hey, what are Dumbbell R&Rs?
Thanks,
DB Tricep Extensions
loren you legend
Thanks. I have been following since Wk 5 and love it.
I just started Mon on Wk1 Day 1.
Do you have any suggestions for alternative for board press? I often lift by myself. Max bench is only 210#
I used a small diameter foam roller, underneath my shirt. Rolled up towel under the shirt also works. I just tap and press, I don’t think the idea is to slam the board anyway, so anything that limits that range of motion works. Or I’m a complete asshole who has no idea.
What is a potato squat? I searched for videos but mostly found “hot potato squat” and I somehow imagine that is not it
Can anyone help clarify what “Snatch Pull to Snatch Regular Snatch Max” means. I assume snatch pull to full snatch working up to max weight??
Thanks
could you please clarify what the following means for week 1 day 4?
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4
Thanks
What are tri delts?
On day 3 how long is the pause in the front squat ? And is it all reps or just the first rep? Thanks
Pause every rep it wouldn’t make sense to only pause the first rep. I would pause
1.54 sec. Later days there are Longer pauses. Hope that helps
Hey,
Is there an excel sheet to keep track of our workouts?
Thank you for this… currently on week 3.
Has anyone tried this program? It will be priceless if someone can tell me the results of the program themselves and the pros and cons. Also if you posted about the program in social media! Cheers beasts.