IntermediateFree

Jolmood strength forge - By Dr. Khaled OUANES

Forge Strength, Conquer Limits!

Omar10· Jul 2025

13athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

3 days

Level

Intermediate

Goal

Strength

Equipment

Full Gym

Session length

80 min

Jolmood Strength Forge is a dynamic 6-week strength training program crafted by Dr. Khaled Ouanes to elevate powerlifters and strength enthusiasts to new heights. Launching July, 2025, this regimen builds on a foundation of muscle development, forging exceptional strength through a rigorous three-day weekly schedule. The program strategically isolates heavy compound lifts—squat, bench, and deadlift—across separate days, paired with carefully selected accessories to boost stability and power. With intensities climbing to a substantive increase of few percent over your initial one-rep maxes and a progressive taper, it challenges limits while emphasizing technique and recovery. Ideal for intermediate lifters ready to push their boundaries, Jolmood Strength Forge delivers a proven blueprint to transform raw potential into iron-clad performance. ### Purpose of the Program The Jolmood Strength Forge (JSF) is designed to accelerate strength gains for powerlifters and dedicated lifters following a muscle-building phase. Its core purpose is to maximize one-rep maxes across the squat, bench, and deadlift over six weeks, utilizing a structured progression that begins with moderate loads and escalates to near-maximal efforts. Developed by Dr. Khaled Ouanes, this aggressive block transitions athletes from volume-focused training to high-intensity strength work, with heavy compounds separated across three training days to optimize recovery and minimize injury risk. The inclusion of paused lifts and tempo variations enhances technique, while a tapering accessory volume ensures sustainability. Ultimately, Jolmood Strength Forge aims to forge a resilient, powerful foundation, empowering lifters to surpass their limits and achieve elite performance. ### Starting out: - If you are looking to increase your overall strength and you have a lifting experience of few months up to few years this can help you as an advanced beginner or an intermediate. - Start with setting your training 1RM to 92-95% of your actual current 1 RM. - High protein (2g+ per kilogram of bodyweight) and a caloric surplus of +200-500 calories per day are also crucial.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on maximal strength

Athletes who can train 3 days per week

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

Muscle engagement

Front

Back

Triceps

13.7%

Front Delts

13.7%

Hamstrings

13.2%

Glutes

11.7%

Chest

10.8%

Quadriceps

10.2%

Upper Back

5.9%

Abs

5.1%

Lower Back

3.1%

Lats

Middle Delts

Adductors

Biceps

1.5%

Abductors

1.5%

Rear Delts

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	3 reps	88%
2	Bench Press (Barbell)	3	6 reps	80%
3	Lat Pulldown	2	10 reps	@7–8
4	Leg Press	2	10 reps	@7–8
5	Hamstring Curl	2	10 reps	@7–8
6	Face Pull	2	15 reps	@7–8
7	Abs Crunches (Machine)	2	15 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	5	3 reps	90%
2	Tempo Squat (5:0:0)	3	3 reps	60%
3	Paused Deadlifts	2	5 reps	70%
4	Overhead Press (Barbell)	2	5 reps	75%
5	Pec Deck	3	10 reps	@7–8
6	Back Extensions	2	12 reps	@7–8
7	Abs Crunches (Machine)	2	15 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	3 reps	85%
2	Paused Squats	3	6 reps	70%
3	Close Grip Bench	3	6 reps	80%
4	Pendlay Rows	3	6 reps	@7–8
5	Back Extensions	2	12 reps	@7–8
6	Abs Crunches (Machine)	2	15 reps	@7–8
7	Farmers' Walk	2	20 reps	@7–8

Weeks 2–6 are in the app

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

Common questions

Yes, Jolmood strength forge - 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 6 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 80 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 strength forge - By Dr. Khaled OUANES is structured around 3 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Jolmood strength forge - 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

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

Training logLog every set and track your weights automatically each session.

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