Jacked Training Phase 2

JACKED TRAINING PHASE 2: WEEKS 5-8
TRAINING SPLIT: Weeks 5-8**

Day 1: Abs, Back (abs first)
Day 2: Calves and Shoulders (calves first)
Day 3: Abs, Bi’s and Tri’s (abs first)
Day 5: Legs (quads in the morning, hams at night)
Day 6: Calves and Chest (calves first)
**TAKE EVERY FOURTH DAY OFF! Train for three days, take one off, and then continue the
rotation.
*This exercise utilizes Hany’s FST-7 training protocol.
DAY 1 - ABS & BACK
Abs
Hanging Leg Raise: 5 sets of 20 reps
Rope Crunches: 4 sets of 20 reps
Jackknives: 4 sets of 15 reps
Back
Behind-the-neck Pulldowns: 2 sets of 12 reps
Reverse-grip Pulldowns: 2 sets of 12 reps
Close-grip Pulldowns: 2 sets of 12 reps
Bent-over Rows— reverse grip: 3 set of 10-12 reps
T-bar Rows (Ronnie style): 3 sets of 10-12 reps
Hammer Strength Rows: 3 sets of 12-15
Rope Straight-arm Pulldowns*: 7 sets of 10-12 with 60-90 seconds rest
DAY 2 - CALVES & SHOULDERS
Calves
Leg Press Calf Raises*: 7 sets of 12-15 with 60-90 seconds rest
Donkey Calf Raises: 3 sets of 15 reps
Seated Calf Raises*: 7 sets of 30 reps with 60-90 seconds rest
Shoulders
Seated Side Lateral Raises*: 7 sets of 10-12 with 60-90 seconds rest
Smith Machine Shoulder Press: 3 sets of 10-12 reps
Bent-over Dumbbell Lateral Raises: 3 sets of 10-12 reps
Standing Barbell Front Raises: 3 sets of 10-12 reps
High Pulley Row With Rope (rear delts): 3 sets of 12-15 reps
Seated Dumbbell Shrugs: 3 sets of 12-15
Machine Shrugs: 3 sets of 12-15

DAY 3 - ABS & ARMS
Abs
Hanging Leg Raises: 5 sets of 20 reps
Rope Crunches: 4 sets of 20 reps
Jackknives: 4 sets of 15 reps
Biceps
Standing EZ-bar Curls*: 7 sets of 10-12 with 60-90 seconds rest
Rope Hammer Curls: 3 sets of 10-15 reps
Incline Dumbbell Curls: 3 sets of 12-15 reps
Lying Cable Curl— high pulley*: 7 sets of 10-12 with 60-90 seconds rest
Triceps
Reverse Cable Pushdowns*: 7 sets of 10-12 with 60-90 seconds rest
Overhead Dumbbell Extensions: 3 sets of 12-15 reps
Close-grip Bench Press: 3 sets of 10-12 reps
Tricep Machine Dips*: 7 sets of 10-12 with 60-90 seconds rest

DAY 4 - LEGS
Quads – Morning Workout

Leg Extensions: 3 sets 20 reps
Hack Squats: 3 sets 15 reps
Vertical Leg Press: 3 sets 15 reps
Walking Lunges: 3 sets 8-10 reps
Squats*: 2 sets of 10 reps, then 5 sets of 20 reps with 60-90 seconds rest
Hamstrings – Evening Workout

Seated Leg Curls*: 7 sets of 10-12 with 60-90 seconds rest
Stiff-legged Deadlifts: 3 sets of 10-12
Lying Curls: 3 sets of 10-12 reps
Single Leg Curls: 3 sets of 10-12 reps
DAY 5 - CALVES & CHEST
Calves
Leg Press Calf Raises*: 7 sets of 12-15 with 60-90 seconds rest
Donkey Calf Raises: 3 sets of 15 reps
Seated Calf Raises*: 7 sets of 30 reps with 60-90 seconds rest
Chest
Dips*: 7 sets to failure with 60-90 second rest
Hammer Incline Press: 3 sets of 10-12 reps
Flat Dumbbell Flyes: 3 sets of 10-12 reps
Flat Dumbbell Press: 3 sets of 12-15 reps
TRAINING TIPS - PHASE 2
Back
The straight-arm pulldown is the only exercise that truly replicates the biomechanical
movement of the lats (to pull your arms down and back). When done correctly, this move
provides the most direct stimulation of the lats. For that reason, you’re ending the workout
with 7 intense sets of straight-arm pulldowns with a rope.
Shoulders
Start the session off with 7 sets of seated side laterals. The goal is develop an intense
connection with your side delts. They will be so round and pumped that you’ll feel the side
delts work extra hard on each subsequent exercise.
Arms
This is grueling and you will need extreme focus to make it through— that’s why we limit this
phase to four weeks. Your bi’s and tri’s couldn’t sustain all this work in the long run— but in
the short term, it will get them growing!
Legs
Squats at the end? And 7 sets? Yes, you read that correctly. Your legs will be so tired by the
time you squat that you’ll have no choice but to go slow and squeeze. This will also force you
to only use the weight you can safely move, and not get into a powerlifter’s mind-set (as you
might if you squatted first).
Chest
Take everything you think you know about chest training and forget it for the next four weeks.
This workout won’t help you win a bench press contest, but it will make your chest grow.
Seven sets of dips to start opens and expands your chest from a new angle— and that means
new growth!
Abs
You’re getting into the second half of this program and you’ve likely slacked on abs a few times
in the past couple of weeks. Get back on it and you’ll quickly notice more strength on most of
your lifts. A strong core allows you to focus more on the movement and less on stabilization.

Calves
The reps are reduced from Phase I on the first two exercises, but now we’ve introduced FST-7
on the first and last exercises. You’re using your calves all day as you walk, so they need to be
shocked into growth

Jacked Training Phase 2

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JACKED TRAINING PHASE 2: WEEKS 5-8

TRAINING SPLIT: Weeks 5-8**

*This exercise utilizes Hany’s FST-7 training protocol.

DAY 1 - ABS & BACK

DAY 2 - CALVES & SHOULDERS

Quads – Morning Workout

Hamstrings – Evening Workout

DAY 5 - CALVES & CHEST

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