Jolmood HL -By Dr. Khaled OUANES

- 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 or add some convenient weight to progress.
- 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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Bench Press (Barbell)

Pendlay Row

Lat Pulldown

Back Extension (Weighted)

Abs Crunch (Machine)

Squat (Paused)

Chest Supported Row (Machine)

Deadlift (Barbell)

Halting Deadlift

Bench Press (Paused)

Face Pull

Seated Hamstring Curl

Overhead Press (Barbell)

Seated Dip (Machine)

Straight Arm Pulldown

Leg Press

Pallof Press

Bicep Curl (Barbell)

Incline Bench Press (Barbell)

Anchor

Escalation

Overreaching

Realization

Reload

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