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Jolmood strength forge - By Dr. Khaled OUANES

by Omar10
9 athletes joined
5.0
(1 rating)

Program Description

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.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 11, 2025 07:36
  • Last Edited
    Sep 11, 2025 07:09

Summary

Unlock your potential with the Jolmood Strength Forge, a comprehensive 6-week program designed by Dr. Khaled OUANES. Commit to three intense training days each week, focusing on foundational lifts and progressive overload to build strength and muscle. You'll tackle barbell exercises like squats, deadlifts, and bench presses, alongside targeted machine work for a balanced approach. Each session is meticulously crafted to maximize your gains, ensuring you leave the gym feeling accomplished and stronger than ever. Get ready to forge your best self!
Muscle Engagement
Front
Back
MuscleSet
Chest
15.2%
Quadriceps
13.5%
Hamstrings
11.9%
Triceps
11.6%
Glutes
9.8%
Front Delts
9.4%
Upper Back
6.7%
Lats
4.2%
Middle Delts
4.2%
Rear Delts
3.3%
Abs
2.9%
Lower Back
2.7%
Adductors
2.3%
Biceps
1.7%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
88%
2
Bench Press (Barbell)
3
6 reps
80%
3
Lat Pulldown
2
10 reps
RPE 7-8
4
Leg Press
2
10 reps
RPE 7-8
5
Hamstring Curl
2
10 reps
RPE 7-8
6
Face Pull
2
15 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
6 reps
85%
3
Lat Pulldown
2
10 reps
RPE 7-8
4
Leg Press
2
10 reps
RPE 7-8
5
Hamstring Curl
2
10 reps
RPE 7-8
6
Face Pull
2
15 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
95%
2
Bench Press (Barbell)
3
6 reps
85%
3
Lat Pulldown
2
10 reps
RPE 7-8
4
Leg Press
2
10 reps
RPE 7-8
5
Hamstring Curl
2
10 reps
RPE 7-8
6
Face Pull
2
15 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
97%
2
Bench Press (Barbell)
3
6 reps
85%
3
Lat Pulldown
2
10 reps
RPE 7-8
4
Leg Press
2
10 reps
RPE 7-8
5
Hamstring Curl
2
10 reps
RPE 7-8
6
Face Pull
2
15 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
2
Bench Press (Barbell)
3
6 reps
85%
3
Lat Pulldown
2
10 reps
RPE 7-8
4
Leg Press
2
10 reps
RPE 7-8
5
Hamstring Curl
2
10 reps
RPE 7-8
6
Face Pull
2
15 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
100%
70%
2
Bench Press (Barbell)
3
6 reps
85%
3
Lat Pulldown
1
10 reps
RPE 7-8
4
Leg Press
1
10 reps
RPE 7-8
5
Hamstring Curl
1
10 reps
RPE 7-8
6
Face Pull
1
15 reps
RPE 7-8
7
Abs Crunches (Machine)
1
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
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
RPE 7-8
6
Back Extensions
2
12 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
95%
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
RPE 7-8
6
Back Extensions
2
12 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
97%
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
RPE 7-8
6
Back Extensions
2
12 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
100%
2
Tempo Squat (5:0:0)
3
3 reps
60%
3
Paused Deadlifts
1
6 reps
70%
4
Overhead Press (Barbell)
2
5 reps
75%
5
Pec Deck
3
10 reps
RPE 7-8
6
Back Extensions
2
12 reps
RPE 7-8
7
Abs Crunches (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
100%
2
Tempo Squat (5:0:0)
3
3 reps
60%
3
Paused Deadlifts
1
6 reps
70%
4
Overhead Press (Barbell)
2
5 reps
75%
5
Pec Deck
2
10 reps
RPE 7-8
6
Back Extensions
1
12 reps
RPE 7-8
7
Abs Crunches (Machine)
1
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
100%
80%
2
Tempo Squat (5:0:0)
2
3 reps
70%
3
Paused Deadlifts
1
4 reps
75%
4
Overhead Press (Barbell)
1
5 reps
80%
5
Pec Deck
2
10 reps
RPE 7-8
6
Back Extensions
1
12 reps
RPE 7-8
7
Abs Crunches (Machine)
1
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
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
RPE 7-8
5
Back Extensions
2
12 reps
RPE 7-8
6
Abs Crunches (Machine)
2
15 reps
RPE 7-8
7
Farmers' Walk
2
20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
90%
2
Paused Squats
3
6 reps
70%
3
Close Grip Bench
3
6 reps
80%
4
Pendlay Rows
3
6 reps
RPE 7-8
5
Back Extensions
2
12 reps
RPE 7-8
6
Abs Crunches (Machine)
2
15 reps
RPE 7-8
7
Farmers' Walk
2
20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
95%
2
Paused Squats
3
6 reps
70%
3
Close Grip Bench
3
6 reps
80%
4
Pendlay Rows
3
6 reps
RPE 7-8
5
Back Extensions
2
12 reps
RPE 7-8
6
Abs Crunches (Machine)
2
15 reps
RPE 7-8
7
Farmers' Walk
2
20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
100%
2
Paused Squats
3
6 reps
70%
3
Close Grip Bench
3
6 reps
80%
4
Pendlay Rows
3
6 reps
RPE 7-8
5
Back Extensions
2
12 reps
RPE 7-8
6
Abs Crunches (Machine)
2
15 reps
RPE 7-8
7
Farmers' Walk
2
20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
100%
2
Paused Squats
3
6 reps
70%
3
Close Grip Bench
3
6 reps
80%
4
Pendlay Rows
2
6 reps
RPE 7-8
5
Back Extensions
2
12 reps
RPE 7-8
6
Abs Crunches (Machine)
2
15 reps
RPE 7-8
7
Farmers' Walk
2
20 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
100%
80%
2
Paused Squats
3
3 reps
75%
3
Close Grip Bench
2
6 reps
85%
4
Pendlay Rows
2
6 reps
RPE 7-8
5
Back Extensions
1
12 reps
RPE 7-8
6
Abs Crunches (Machine)
1
15 reps
RPE 7-8
7
Farmers' Walk
1
20 reps
RPE 7-8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
88%
2
Bench Press (Barbell)
3 Sets
6 Reps
80%
3
Lat Pulldown
2 Sets
10 Reps
@7-8
4
Leg Press
2 Sets
10 Reps
@7-8
5
Hamstring Curl
2 Sets
10 Reps
@7-8
6
Face Pull
2 Sets
15 Reps
@7-8
7
Abs Crunches (Machine)
2 Sets
15 Reps
@7-8
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
90%
2
Tempo Squat (5:0:0)
3 Sets
3 Reps
60%
3
Paused Deadlifts
2 Sets
5 Reps
70%
4
Overhead Press (Barbell)
2 Sets
5 Reps
75%
5
Pec Deck
3 Sets
10 Reps
@7-8
6
Back Extensions
2 Sets
12 Reps
@7-8
7
Abs Crunches (Machine)
2 Sets
15 Reps
@7-8
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Paused Squats
3 Sets
6 Reps
70%
3
Close Grip Bench
3 Sets
6 Reps
80%
4
Pendlay Rows
3 Sets
6 Reps
@7-8
5
Back Extensions
2 Sets
12 Reps
@7-8
6
Abs Crunches (Machine)
2 Sets
15 Reps
@7-8
7
Farmers' Walk
2 Sets
20 Reps
@7-8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Omar10Man
a month ago
6 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I gained few kilos in all the main lifts. Built some decent muscle too!