provides various dumbbell-focused routines and community-created plans that can supplement your understanding of volume-based training used in JACKED. specific workout split

The Athlean-X Jacked program includes:

The Ultimate Guide to Athlean-X Jacked: What to Expect From the Program

You only need a pair of dumbbells (adjustable ones work great) and an adjustable bench. A pull-up bar and dip station are listed as optional equipment.

You begin an exercise with a load you can lift for roughly 10 to 12 reps.

Transitions into a classic 3-day rotation focusing on functional movement patterns.

Precise exercise selection, set counts, and rep targets.

A core mechanic of the program is the . For each exercise, you perform a set with a weight you can handle for 8-12 reps.