IntermediateFree

Jolmood Extra Strength - By Dr. Khaled OUANES

70 Minutes per day. 4 Days per week. Unlimited PRs.

Omar10· Nov 2025

1athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Intermediate

Goal

Strength, Muscle

Equipment

Full Gym

Session length

70 min

The Jolmod Extra Strength program, crafted by Dr. Khaled Ouanes and available on the Boostcamp app, is an 8-week intermediate powerlifting routine designed to elevate strength in the squat, bench press, and deadlift while promoting balanced muscle growth. Ideal for lifters beyond novice stages, it blends powerlifting's maximal strength focus with bodybuilding's hypertrophy emphasis for a strong, functional, and aesthetic physique. *Purpose and Main Benefits: The program's core purpose is to build significant strength and size in the "big three" lifts through progressive overload, helping intermediates break plateaus and achieve 5-15% gains over 8 weeks. Benefits include enhanced muscle mass, improved technique via variants (pauses, tempos), better joint health, and sustainable progress in a recovery-friendly 4-day split—perfect for busy schedules. *Why It Works: It leverages linear progression with weekly intensity increases (65-90%+ 1RM), combining heavy compounds for neural efficiency and accessories for hypertrophy. Research supports this hybrid approach for intermediates, providing varied stimuli to maximize adaptations without burnout. *Program Structure: 4 days/week, ~70 min sessions in a full gym. Day 1 (Lower Push/Pull): Squats, Pendlay rows, Romanian deadlifts, leg presses, ab crunches. Day 2 (Upper Push): Incline bench, chest-supported rows, lateral raises, triceps, biceps. Day 3 (Pull/Deadlift): Deadlifts, hamstring curls, calf raises, Pallof presses. Day 4 (Bench/Overhead): Bench press, lat pulldowns, overhead press, biceps, dips, ab crunches. Progression: Start moderate, ramp up sets/reps/intensity; app auto-calculates weights. - For optimal results, eat in a small caloric surplus (5-10% above maintenance calories) with a high-protein diet (1.2-2g/kg body weight, spread over meals). - Input training 1RMs at 90-95% of your actual max for a progression buffer. Follow all progressions, rest times (5-8 min for compounds unless shorter rests are prescribed for specific work (Check notes). For isolation sets 2-4 minutes of rest are recommended), and follow tempos/paused work strictly. ~~~Join on Boostcamp for tracked gains—unlock your extra strength today!~~~

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

12%

Glutes

10.3%

Triceps

10.2%

Quadriceps

9.9%

Front Delts

9.6%

Abs

9.3%

Chest

7.7%

Upper Back

7.4%

Lats

6.9%

Biceps

4.6%

Lower Back

Middle Delts

2.5%

Forearms

2.1%

Adductors

1.4%

Abductors

1.4%

Calves

1.1%

Rear Delts

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	4	8 reps	65%
2	Pendlay Row	2	6 reps	@7–8
3	Romanian Deadlift (Barbell)	2	10 reps	@7–8
4	Leg Press	3	8 reps	@7–8
5	Abs Crunch (Machine)	3	12 reps	@7–8

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Barbell)	10	5 reps	@6–7
2	Chest Supported Row (Machine)	5	10 reps	@7–8
3	Bicep Curl (Machine)	2	10 reps	@7–8
4	Lateral Raise (Machine)	2	10 reps	@7–8
5	Tricep Pushdown (Cable)	2	10 reps	@6–7
6	Farmer's Walk (Weighted)	2	20 reps	@7–8

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	1	3 reps	92%
		3	4 reps	75%
2	Pendlay Row	2	6 reps	@7–8
3	Seated Hamstring Curl	4	10 reps	@7–8
4	Leg Press	2	8 reps	@6–7
5	Calf Raise (Machine)	2	10 reps	@7–8
6	Pallof Press	2	12 reps	@7–8

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	3 reps	90%
		3	5 reps	75%
2	Lat Pulldown	4	10 reps	@7–8
3	Overhead Press (Barbell)	2	6 reps	80%
4	Bicep Curl (Barbell)	2	10 reps	@7–8
5	Seated Dip (Machine)	3	10 reps	@7–8
6	Abs Crunch (Machine)	2	12 reps	@7–8

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Jolmood Extra Strength - By Dr. Khaled OUANES is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Jolmood Extra Strength - By Dr. Khaled OUANES is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Jolmood Extra Strength - By Dr. Khaled OUANES is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android