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Jolmood HL

by Omar10
1 athletes joined

Program Description

- 5 weeks of strength training. - Week 5 is a deload. - Run 3 cycles of the program for a good dose of strength training (powerlifting specific: #SBD). Update your maxes after every cycle. - Test your gains after 3 cycles. - Gain strength in all three main lifts (Squat, Bench and Deadlift). - Eat a calorie surplus (+300-500cal) and with 2.5+g of protein per kg of bodyweight.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 04, 2026 02:54
  • Last Edited
    Feb 17, 2026 01:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Abs
10.4%
Front Delts
10.4%
Glutes
9.6%
Hamstrings
9.6%
Chest
8.6%
Quadriceps
7.9%
Upper Back
7.5%
Lats
7.2%
Lower Back
4.3%
Biceps
3.7%
Rear Delts
2.7%
Adductors
2.2%
Middle Delts
1.7%
Forearms
1%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
3 reps
90%
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Pendlay Row
3
6 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 7
5
Back Extension (Weighted)
3
8 reps
RPE 7-8
6
Abs Crunch (Machine)
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
92.5%
85%
2
Bench Press (Barbell)
3
2 reps
85%
3
Pendlay Row
3
5 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
8 reps
RPE 8-9
6
Abs Crunch (Machine)
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
95%
85%
2
Bench Press (Barbell)
3
2 reps
85%
3
Pendlay Row
3
4 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 8
5
Back Extension (Weighted)
2
8 reps
RPE 8-9
6
Abs Crunch (Machine)
3
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
2 reps
97.5%
90%
2
Bench Press (Barbell)
3
1 reps
85%
3
Pendlay Row
3
3 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 8
5
Back Extension (Weighted)
2
8 reps
RPE 6-7
6
Abs Crunch (Machine)
3
8 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
3
3 reps
75%
3
Pendlay Row
2
5 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
5
Back Extension (Weighted)
2
8 reps
RPE 6-7
6
Abs Crunch (Machine)
2
8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
4 reps
90%
80%
2
Squat (Paused)
3
3 reps
70%
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
92.5%
85%
2
Squat (Paused)
3
2 reps
75%
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Squat (Paused)
3
1 reps
80%
3
Chest Supported Row (Machine)
2
8 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
97.5%
90%
2
Squat (Paused)
3
1 reps
80%
3
Chest Supported Row (Machine)
2
8 reps
RPE 8
4
Abs Crunch (Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
65%
2
Squat (Paused)
3
3 reps
65%
3
Chest Supported Row (Machine)
2
8 reps
RPE 7
4
Abs Crunch (Machine)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
90%
80%
2
Bench Press (Paused)
3
3 reps
80%
3
Face Pull
3
8 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 7
5
Back Extension (Weighted)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
92.5%
82.5%
2
Bench Press (Paused)
3
2 reps
85%
3
Face Pull
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
2 reps
95%
85%
2
Bench Press (Paused)
2
2 reps
85%
3
Face Pull
3
8 reps
RPE 8
4
Seated Hamstring Curl
2
8 reps
RPE 8
5
Back Extension (Weighted)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
2 reps
97.5%
90%
2
Bench Press (Paused)
2
2 reps
85%
3
Face Pull
3
8 reps
RPE 7
4
Seated Hamstring Curl
2
8 reps
RPE 7
5
Back Extension (Weighted)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
80%
60%
2
Bench Press (Paused)
2
5 reps
75%
3
Face Pull
2
8 reps
RPE 7
4
Seated Hamstring Curl
2
8 reps
RPE 7
5
Back Extension (Weighted)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
85%
2
Seated Dip (Machine)
3
8 reps
RPE 7
3
Straight Arm Pulldown
3
8 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7
5
Pallof Press
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
90%
2
Seated Dip (Machine)
3
8 reps
RPE 8
3
Straight Arm Pulldown
3
8 reps
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Pallof Press
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
95%
2
Seated Dip (Machine)
2
8 reps
RPE 8
3
Straight Arm Pulldown
2
8 reps
RPE 8
4
Leg Press
2
6 reps
RPE 8
5
Pallof Press
2
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
95%
2
Seated Dip (Machine)
2
8 reps
RPE 8
3
Straight Arm Pulldown
2
8 reps
RPE 8
4
Leg Press
2
6 reps
RPE 8
5
Pallof Press
2
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
80%
2
Seated Dip (Machine)
2
8 reps
RPE 7
3
Straight Arm Pulldown
2
8 reps
RPE 7
4
Leg Press
2
6 reps
RPE 7
5
Pallof Press
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
8 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
90%
80%
80%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
80%
80%
3
Pendlay Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-8
@7-8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
4 Reps
4 Reps
4 Reps
90%
80%
80%
80%
80%
2
Squat (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
70%
70%
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
90%
80%
80%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
80%
80%
3
Face Pull
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
85%
85%
2
Seated Dip (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
5
Pallof Press
1 Set
1 Set
12 Reps
12 Reps
@8
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7