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JSW 3

by JANG SW

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

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 16, 2025 12:47
  • Last Edited
    Oct 16, 2025 01:03
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%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
5
8 reps
-
3
Overhead Press (Barbell)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
Bench Press (Barbell)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
5
8 reps
-
3
Overhead Press (Barbell)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
Bench Press (Barbell)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
5
8 reps
-
3
Overhead Press (Barbell)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
Bench Press (Barbell)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
5
8 reps
-
3
Overhead Press (Barbell)
5
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3
Bench Press (Barbell)
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
-
2
Bench Press (Barbell)
5
8 reps
-
3
Single Arm Kettlebell Swing
3
15 reps
-
4
Single Leg Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
-
2
Pull-Up (Weighted)
5
8 reps
-
3
Snatch (Kettlebell)
3
10 reps
-
4
Single Arm Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
-
2
Bench Press (Barbell)
5
8 reps
-
3
Single Arm Kettlebell Swing
3
15 reps
-
4
Single Leg Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
-
2
Pull-Up (Weighted)
5
8 reps
-
3
Snatch (Kettlebell)
3
10 reps
-
4
Single Arm Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
-
2
Bench Press (Barbell)
5
8 reps
-
3
Single Arm Kettlebell Swing
3
15 reps
-
4
Single Leg Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
-
2
Pull-Up (Weighted)
5
8 reps
-
3
Snatch (Kettlebell)
3
10 reps
-
4
Single Arm Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
-
2
Bench Press (Barbell)
5
8 reps
-
3
Single Arm Kettlebell Swing
3
15 reps
-
4
Single Leg Deadlift
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
-
2
Pull-Up (Weighted)
5
8 reps
-
3
Snatch (Kettlebell)
3
10 reps
-
4
Single Arm Kettlebell Swing
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
One leg pogo at BSS position
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Power Clean
5
5 reps
-
3
One leg pogo at BSS position
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
One leg pogo at BSS position
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Power Clean
5
5 reps
-
3
One leg pogo at BSS position
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
One leg pogo at BSS position
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Power Clean
5
5 reps
-
3
One leg pogo at BSS position
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
-
3
One leg pogo at BSS position
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Power Clean
5
5 reps
-
3
One leg pogo at BSS position
3
20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bent Over Row (Barbell)
5 Sets
8 Reps
-
2
Bench Press (Barbell)
5 Sets
8 Reps
-
3
Single Arm Kettlebell Swing
3 Sets
15 Reps
-
4
Single Leg Deadlift
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Pull-Up (Weighted)
5 Sets
8 Reps
-
3
Overhead Press (Barbell)
5 Sets
8 Reps
-
Day 3
1
Power Clean
5 Sets
5 Reps
-
2
Deadlift (Barbell)
5 Sets
5 Reps
-
3
One leg pogo at BSS position
3 Sets
20 Reps
-