Jacked Gazelle 3.0

Welcome to Jacked Gazelle 3.0, a 20-week hybrid training program—16 full training weeks, 3 test/time trial weeks (pre, mid, post program), and an optional deload—designed for hybrid and tactical athletes seeking concurrent gains in strength, muscle, and on-foot endurance (running and rucking).

This program is the result of decades spent obsessing over the details of strength and conditioning with one goal in mind: maximum performance without living in survival mode.

It’s not about how much training you can tolerate—it’s about how much you can recover from and adapt to. Jacked Gazelle 3.0 delivers high workloads with targeted intensity, intelligently dosed so you can make reliable, repeatable progress while defying the so-called “interference effect” week after week.

Every phase builds deliberately on the last, keeping you engaged, challenged, and objectively progressing.

The program begins with a test week to establish clear baselines—run time trials, lift 1RMs and 3RMs, and an optional ruck time trial.

Running, rucking, cross training, power (jumps, throws, swings), and general physical preparedness (strongman medleys and metcons) are present throughout the entire program. Emphasis shifts by phase, but nothing is randomly removed.

Phases 1–2:
Hypertrophy-focused, with assistance lifts and accessories supporting the Big 3 (squat, bench, deadlift).

Phases 3–4:
Shift to strength-biased, percentage-based lifting in the Big 3, with accessories strategically placed to reinforce pressing, squatting, and pulling strength.

Each phase introduces a new split (3–4 lifting sessions per week) and training emphasis to sustain progress and prevent stagnation.

Expect to see measurable, testable progress in:

• Run times (1.5 miles to 10K)

• Squat, bench, and deadlift strength

• Muscle mass and physique

• Ruck performance

• Aerobic capacity, work capacity, and overall durability

• Power (jumps, throws, swings), grip strength, and mobility

• Weighted calisthenics (pull-ups and dips)

• Bodyweight calisthenics for PT assessments (optional)

Program Includes

Total Duration: 20 weeks (16 training weeks + 3 test weeks + optional deload)

• 16 training weeks + 3 test weeks (1–3RMs, run/ruck time trials) + 1 plug-and-play deload

• 3–4 lifting days per week

• 3–4 conditioning sessions per week (runs, rucks, cross training)

• Strongman medleys (sleds, carries, sandbags) and metcons

• Full video demo library with exercise substitutions

• Blends of full body, upper/lower, and push/pull/legs splits

• Optional ruck/run bricks, jumps, throws, and specialty bar recommendations

• ArmFarm (the crowd favorite)

• A mix of run repeats, tempo runs, fartlek runs, alternation runs, and long runs

Requirements

• 1.5+ years of consistent lifting experience

• Established running base (or use the built-in base phase)

• Access to a well-equipped gym

• Dialed recovery habits (sleep, nutrition, stress management)

• Manageable life stress and a willingness to prioritize training and recovery

This is the crown jewel of TTM programming—structured, versatile, and relentlessly effective for athletes who want to be strong, fast, and broadly capable at the same time.

You’ll get stronger, faster, and more resilient…without running yourself into the ground.