JSW 5

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Box Squat (Barbell)

Single Leg Deadlift

Overhead Press (Barbell)

Pull-Up (Weighted)

Deadlift (Barbell)

Bent Over Row (Barbell)

Bench Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Front Squat (Barbell)

Push Press (Barbell)

Walking Lunge

Single Arm Shoulder Press

Pull-Up (Bodyweight)

Single Arm Kettlebell Swing

Single Arm Row (Dumbbell)

Bench Press (Dumbbell)

Power Clean

Thruster (Barbell)

Lateral Jump

Pogo Hop

Vertical Jump

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