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Jacked & Tan 2.0
Jacked & Tan 2.0 is Cody Lefever's twelve-week GZCL powerbuilding program, published free on his Swole at Every Height blog. He calls it a hybrid goal rather than powerlifting or bodybuilding: hypertrophy and work capacity ahead of peak strength. It is built into Ægir Iron and free to load.
What this program is
Four days a week, upper and lower alternating, in two six-week blocks that each finish on a one-rep max. Every session opens the same way: you work up to a rep max for that day. A 10RM in week one, an 8RM in week two, down to a heavy single in week six. Then the second block starts again at a 6RM and works back down to a single in week twelve.
The two blocks are not the same program
Behind each rep max you take drop sets, and what those are a percentage OF is the whole reason the back half is heavier. In the first block they come off your training max, which is a number the app already knows, so Ægir Iron prices and rounds them to the plate for you. In the second block they come off the rep max you just hit that day, which is a weight nobody knows until you find it, so those rows carry the instruction instead of a number. Weeks six and twelve strip the drop sets entirely: the single is the point of the week.
Max Rep Sets
Everything after the main lift runs on what Lefever calls Max Rep Sets: find the rep max the week asks for, then take three more sets at that same weight for as many reps as you can, resting thirty to sixty seconds. Reps dropping across those sets is expected. It is the autoregulation, not a failure of it. His own example is pull ups at twelve, six, four, four.
At a glance
| Discipline | Powerbuilding |
| Author | Cody Lefever (GZCL) |
| Experience level | Advanced |
| Length | 12 weeks, as two six-week blocks |
| Training days | 4 per week |
| Equipment | Full gym with machines and cables |
| Loading | Rep maxes you find on the day, with training-max percentages on the first block's drop sets and on the second-tier work throughout. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
It asks for eight starting numbers rather than four, and that is deliberate. Each second-tier variation is priced off its own max rather than off the day's main lift, which is what the program describes and what keeps the last week of a block honest: pricing a front squat off a back squat max puts it about ten percent over. Set them on the PR page, or add quick estimates as you load, and every percentage row resolves and rounds itself.
Each six-week block is its own cycle in the app, because the program asks for it. Week six ends on a single and week seven is where the write-up tells you to recalculate your training max from it. A cycle boundary is exactly where Ægir Iron raises its advance-maxes prompt, so it lands on the week that matters instead of once at the very end.
Start Jacked & Tan 2.0
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick Powerbuilding, then choose Jacked & Tan 2.0 from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.