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JTC SWPF

by James C.
2 athletes joined

Program Description

Improving key lifts with incorporated accessories to create an overall strong build, this program is mainly strength focused

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 13, 2025 02:48
  • Last Edited
    Jun 18, 2025 08:13

Summary

Unlock your strength potential with the JTC SWPF program, a comprehensive 6-week training plan designed for serious lifters. Committing to 5 days a week, you'll alternate between upper and lower body workouts, focusing on key compound movements like bench presses, squats, and deadlifts, paired with targeted accessory exercises. Each session is crafted to challenge your limits, utilizing a mix of barbell, dumbbell, and machine exercises to build muscle and enhance overall performance. Get ready to elevate your training and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72.5%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77.5%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
67.5%
2
Romanian Deadlift (Barbell)
3
6 reps
75%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
6 reps
77.5%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
77.5%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
80%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
67.5%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72.5%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
2
5 reps
70%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
2
5 reps
75%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Deadlift (Barbell)
2
4 reps
77.5%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
2
3 reps
80%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Deadlift (Barbell)
2
2 reps
85%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Deadlift (Barbell)
2
2 reps
95%
3
Leg Extension
2
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
75%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
77.5%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
82.5%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
85%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Pull-Up (Weighted)
2 Sets
5-10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@7-9
4
Lat Pulldown
2 Sets
8-10 Reps
@7
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@8
6
Single Arm Tricep Extension (Cable)
2 Sets
7-10 Reps
@8
7
Seated Bicep Curl
2 Sets
8-10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Leg Extension
2 Sets
5-10 Reps
@7
4
Abs Crunch (Bodyweight)
1 Set
5-10 Reps
@8
5
Plank (Weighted)
1 Set
1 mins
@10
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Seated Bicep Curl
2 Sets
5-10 Reps
@7-9
3
Single Arm Tricep Extension (Cable)
2 Sets
7-10 Reps
@7-9
4
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
@8
5
Chest Fly (Machine)
2 Sets
5-10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
2 Sets
5-10 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Deadlift (Barbell)
2 Sets
5 Reps
70%
3
Leg Extension
2 Sets
5-10 Reps
@8
Day 5
1
Bench Press (Barbell)
2 Sets
4 Reps
75%
2
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@8
6
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@8
7
Seated Shoulder Press (Dumbbell)
1 Set
5-10 Reps
@8