JOC 5/3/1

by John O.
1 athletes joined

Program Description

Powerlifting focus

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2025 03:54
  • Last Edited
    Jun 18, 2025 12:15

Summary

Unlock your strength potential with the JOC 5/3/1 program, designed for serious lifters ready to elevate their game. Over four weeks, you'll engage in a focused two-day-per-week routine that emphasizes foundational lifts like the bench press, squat, and deadlift, all while progressively increasing intensity. This program combines barbell, cable, and bodyweight exercises to target major muscle groups, ensuring balanced development and improved performance. Get ready to push your limits and build a powerful physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Military Press (Barbell)
5
5 reps
75%
3
Lat Pulldown
5
10 reps
RPE 8
4
Tricep Extension (Cable)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Military Press (Barbell)
5
3 reps
85%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Military Press (Barbell)
5
1 reps
95%
3
Chest Supported Row (Dumbbell)
5
10 reps
RPE 8
4
Tricep Kickback
5
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Stretching
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Hanging Leg Raise
5
10 reps
RPE 8
4
Cable Crunch
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
5
3 reps
85%
3
Ab Wheel
5
10 reps
RPE 7
4
Glute-Ham Raise
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
95%
2
Deadlift (Barbell)
5
1 reps
95%
3
Hanging Leg Raise
5
10 reps
RPE 8
4
Cable Crunch
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Stretching
1
10 mins
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Military Press (Barbell)
5 Sets
5 Reps
75%
3
Lat Pulldown
5 Sets
10 Reps
@8
4
Tricep Extension (Cable)
5 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Hanging Leg Raise
5 Sets
10 Reps
@8
4
Cable Crunch
5 Sets
10 Reps
@8