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JSW 5

by JANG SW

Program Description

**JSW 5** is a dynamic 9-week strength training program designed for dedicated lifters looking to enhance their overall fitness. With 27 training sessions packed into just over two months, you'll tackle a variety of compound and isolation exercises, including Box Squats, Deadlifts, and Pull-Ups, to build muscle and improve functional strength. Each workout is structured to challenge your limits, ensuring progressive overload while targeting all major muscle groups. Get ready to push your boundaries and achieve your fitness goals with a program that keeps you engaged and motivated!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 01, 2025 08:04
  • Last Edited
    Dec 01, 2025 01:09
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.4%
Glutes
12.6%
Front Delts
10%
Triceps
8.4%
Lats
8.3%
Upper Back
7.7%
Middle Delts
6.6%
Hamstrings
6.5%
Lower Back
4.5%
Chest
4.3%
Olympic
4.3%
Biceps
3.7%
Abs
2.8%
Calves
0.4%
Other
0.4%
Adductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Single Leg Deadlift
3
5 reps
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Pull-Up (Weighted)
4
5 reps
-
4
Push Press (Barbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
15 mins
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Single Leg Deadlift
3
5 reps
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Pull-Up (Weighted)
4
5 reps
-
4
Push Press (Barbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
15 mins
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
5 reps
-
2
Single Leg Deadlift
3
5 reps
-
3
Overhead Press (Barbell)
4
5 reps
-
4
Pull-Up (Weighted)
4
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
-
2
Single Leg Deadlift
3
10 reps
-
3
Pull-Up (Weighted)
4
5 reps
-
4
Push Press (Barbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
15 mins
-
2
Single Arm Shoulder Press
3
10 reps
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Bench Press (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Bench Press (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bent Over Row (Barbell)
4
5 reps
-
3
Bench Press (Barbell)
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Barbell)
4
5 reps
-
3
Bent Over Row (Barbell)
4
5 reps
-
4
Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
20 reps
-
3
Bench Press (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
3
10 reps
-
2
Power Clean
3
5 reps
-
3
Thruster (Barbell)
3
10 reps
-
4
Lateral Jump
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
10 reps
-
2
Power Clean
3
5 reps
-
3
Single Arm Kettlebell Swing
3
10 reps
-
4
Pogo Hop
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
5
10 reps
-
1B
Thruster (Barbell)
5
10 reps
-
2
Vertical Jump
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
3
10 reps
-
2
Power Clean
3
5 reps
-
3
Thruster (Barbell)
3
10 reps
-
4
Lateral Jump
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
10 reps
-
2
Power Clean
3
5 reps
-
3
Single Arm Kettlebell Swing
3
10 reps
-
4
Pogo Hop
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
5
10 reps
-
1B
Thruster (Barbell)
5
10 reps
-
2
Vertical Jump
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
3
10 reps
-
2
Power Clean
3
5 reps
-
3
Thruster (Barbell)
3
10 reps
-
4
Lateral Jump
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Thruster (Barbell)
3
10 reps
-
2
Power Clean
3
5 reps
-
3
Single Arm Kettlebell Swing
3
10 reps
-
4
Pogo Hop
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
5
10 reps
-
1B
Thruster (Barbell)
5
10 reps
-
2
Vertical Jump
1
-
Week 1
1 / 9 Weeks
Day 1
1
Box Squat (Barbell)
4 Sets
5 Reps
-
2
Single Leg Deadlift
3 Sets
5 Reps
-
3
Overhead Press (Barbell)
4 Sets
5 Reps
-
4
Pull-Up (Weighted)
4 Sets
7 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Bent Over Row (Barbell)
4 Sets
5 Reps
-
3
Bench Press (Barbell)
4 Sets
5 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Single Arm Kettlebell Swing
3 Sets
10 Reps
-
2
Power Clean
3 Sets
5 Reps
-
3
Thruster (Barbell)
3 Sets
10 Reps
-
4
Lateral Jump
2 Sets
AMRAP
-