Program Description
**JSW 3** is an 8-week strength training program designed for dedicated lifters looking to elevate their performance. With 24 training days packed with compound movements, you'll focus on building muscle and enhancing functional strength. Key exercises include the Barbell Squat, Deadlift, and Overhead Press, ensuring a comprehensive approach to your upper and lower body. Get ready to push your limits and achieve significant gains in strength and endurance!
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedOct 16, 2025 12:47
- Last EditedOct 17, 2025 08:29
Summary
JSW 3 is an intense 8-week program designed for dedicated lifters seeking to build strength and muscle through a structured regimen. With three training days each week, you'll tackle compound movements like the Barbell Bent Over Row, Bench Press, and Deadlift, ensuring a comprehensive workout that targets all major muscle groups. Each session combines high-rep sets with progressive overload to maximize gains, while the full gym setup allows for a versatile range of exercises. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.4%
Glutes
13.6%
Upper Back
8.6%
Hamstrings
8.5%
Lats
8.3%
Front Delts
6.1%
Olympic
6%
Lower Back
5.9%
Triceps
5.5%
Chest
4.6%
Middle Delts
4.6%
Biceps
3.7%
Abs
3.5%
Calves
2.8%
Adductors
0.9%
