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!

JOC 5/3/1

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Military Press (Barbell)

Lat Pulldown

Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Squat (Barbell)

Deadlift (Barbell)

Hanging Leg Raise

Cable Crunch

Bent Over Row (Barbell)

Tricep Pushdown (Cable)

Ab Wheel

Glute-Ham Raise

Chest Supported Row (Dumbbell)

Tricep Kickback

Bicep Curl (EZ Bar)

Treadmill

Bike Erg

Stretching

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