Jolmood Extra Strength - By Dr. Khaled OUANES

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!~~~

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Pendlay Row

Romanian Deadlift (Barbell)

Leg Press

Abs Crunch (Machine)

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Bicep Curl (Machine)

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Farmer's Walk (Weighted)

Deadlift (Barbell)

Seated Hamstring Curl

Calf Raise (Machine)

Pallof Press

Bench Press (Barbell)

Lat Pulldown

Overhead Press (Barbell)

Bicep Curl (Barbell)

Seated Dip (Machine)

Bench Press (Paused)

Back Extension (Weighted)

Calf Raise (Leg Press)

Deadlift (Paused)

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