Getting jacked is something many newcomers to the gym want to become. A lot of people ask “Cutty, how can I get jacked like [insert a name here].”
More times than not the people they want to look like may or may not have assistance from chemicals that could help enhance recovery… but that’s another story.
The truth behind getting jacked is you have to make this a lifestyle change, eat right, train hard, and recover harder.
Goal Of This Workout
This is a 4 day routine that has plenty of compound movements, plenty of isolation movements, and plenty of painful days after training.
Diet and Nutrition Tips
I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.
If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:
- Butter
- Cream cheese
- Sour cream
- Whole milk
- Heavy cream
- Cheese on everything
- Protein shakes
- Peanut butter
- Olive oil
- Extra dressing
These all add flavor and healthy fats to your diet. Personally, I prefer adding calories through this means instead of going to McDonalds and smashing a couple McDoubles.
You will feel better, have more energy, and your stomach will thank you.
Note: A little bit goes a long way, so be sure to know how many calories you are adding.
Recommended Supplements
Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.
For those who have their diets in check, here are the supplements I would use with this routine.
Pre-Workout
I personally like apple mango, but all flavors are good.
This is a great blend without too many stimulants.
Protein
MTS Machine Whey Protein: 5lbs
This is in my opinion the best tasting protein on the market. Period.
Great blend with no secrets, no amino spiking, and it is some of the best in the industry.
So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.
BCAA
Marc Lobliner has his sweetening on point with these supplements.
I’ve used mixed berry and grape and I love them both.
Creatine
Optimum Nutrition Micronized Creatine
I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.
Cardio and Conditioning
You can do cardio post-workout, warm up some pre-workout, do cardio on off-days, whatever you like. Don’t think of this as something you have to go to the gym to do.
If you like to play basketball or ride your bike then go do that outside and have fun in life.
None of this hard work you do is worth doing if you don’t enjoy it.
Workout Schedule
- Sunday – Off
- Monday – Chest, Triceps, and Abs
- Tuesday – Back, Biceps, Traps
- Wednesday – Off
- Thursday – Shoulders, Triceps, and Abs
- Friday – Legs, Arms, Abs
- Saturday – Off
You Can Get Jacked With This 4 Day Routine
| Chest, Triceps, and Abs | ||
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 3 | 12 |
| Decline Barbell Bench Press | 3 | 8 |
| Pec Dec | 2 | AMAP |
| Skull Crushers | 4 | 15 |
| Tricep Extension w/ Rope | 2 | AMAP |
| Planks | 3 | ALAP |
| Sit Ups | 2 | AMAP |
| Back, Bicep, and Traps | ||
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 3 | 5 |
| T Bar Rows | 3 | 12 |
| Lat Pull Downs | 2 | AMAP |
| EZ Bar Preacher Curls | 4 | 15 |
| Hammer Curls | 4 | 15 |
| Barbell Shrugs | 4 | 12 |
| Dumbbell Shrugs | 2 | AMAP |
| Shoulders, Triceps, and Abs | ||
| Exercise | Sets | Reps |
|---|---|---|
| Seated Barbell Overhead Press | 3 | 12 |
| Arnold Press | 3 | 15 |
| Overhead Press Machine | 2 | AMAP |
| Close Grip Bench Press | 3 | 12 |
| Two Arm Overhead Tricep Exentions | 4 | 12 |
| Cable Crunches | 3 | 20 |
| Decline Weighted Sit Ups | 2 | AMAP |
| Legs, Arms, and Abs | ||
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 3 |
| Reverse Barbell Lunges | 3 | 8 |
| Leg Extensions | 3 | 8 |
| Standing Curls | 3 | AMAP |
| Tricep Extensions w/ Rope | 3 | AMAP |
| Side Planks | 3 | ALAP |
| Side Bends | 3 | 20 |
Workout Tips:
Learn proper movements before you jump into the heavy ass weights. Don’t be like Cutty and skip this step; it’s only going to make you have to break bad habits later in your gym career.
AMAP – As Many As Possible. These are burn-out sets. If you aren’t about to cry when you do your last rep then you aren’t doing enough. Bonus points if tears come out.
ALAP – As Long As Possible. Hold those planks as long as you can until you collapse to the ground. You won’t get stronger unless you push yourself.
Eat Right – If you are skinny fat and want to get jacked, you’re going to have to clean up your diet, eat more protein and start eating more cleaner calories. You won’t build muscle without eating extra calories.
Stop worrying about what others think. It’s going to make your gym experience shitty and eventually you are going to stop going because you care what the meathead down on the other bench thinks about you “only” benching 50s on incline dumbbell bench.
Work hard. This shit doesn’t come easy and you won’t see gains overnight. Since you are a beginner, read these 5 tips on maximizing beginner gains and get your ass to work. A year or two later you can come thank me.
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