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Jolmood Novus Peaking - By Dr. Khaled OUANES

by Omar10
3 athletes joined
5.0
(1 rating)

Program Description

A peaking 6 weeks program for beginners (Especially if you are young).

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 19, 2025 05:50
  • Last Edited
    Oct 26, 2025 08:12

Summary

Unlock your strength potential with the Jolmood Novus Peaking program, expertly crafted by Dr. Khaled OUANES. Over the course of six weeks, you’ll engage in three intense training sessions per week, focusing on foundational lifts like the deadlift, squat, and bench press. This program emphasizes progressive overload and targeted muscle engagement, ensuring you build power and endurance in your back, legs, and chest. Perfect for those ready to elevate their lifting game, this plan is designed to push your limits and achieve noticeable results. Get ready to peak!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Glutes
15.4%
Hamstrings
15.2%
Abs
11.2%
Chest
8.8%
Triceps
8.8%
Front Delts
8.8%
Lower Back
5.5%
Adductors
3.8%
Upper Back
2.7%
Lats
2.7%
Biceps
1.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Deadlift (Barbell)
3
3 reps
82%
2
Squat (Barbell)
3
5 reps
72%
3
Bent Over Row (Barbell)
3
12 reps
RPE 7-8
4
Back Extension
2
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
88%
2
Squat (Barbell)
3
4 reps
78%
3
Lat Pulldown
3
10 reps
RPE 7-8
4
Back Extension
2
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
92%
82%
2
Squat (Barbell)
2
4 reps
72%
3
Bent Over Row (Barbell)
2
10 reps
RPE 7-8
4
Back Extension
2
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
95%
85%
2
Squat (Barbell)
2
3 reps
80%
3
Lat Pulldown
2
10 reps
RPE 7-8
4
Abs Crunch (Machine)
2
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
90%
70%
2
Squat (Barbell)
1
3 reps
75%
3
Bent Over Row (Barbell)
2
10 reps
RPE 6-7
4
Back Extension
2
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
2
Bench Press (Barbell)
1
1
1 reps
3 reps
85%
75%
3
Deadlift (Barbell)
1
2 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Bench Press (Barbell)
3
5 reps
72.5%
3
Leg Extension
2
12 reps
RPE 7-8
4
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
88%
2
Bench Press (Barbell)
3
4 reps
80%
3
Leg Extension
2
12 reps
RPE 7-8
4
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
3 reps
92%
82%
2
Bench Press (Barbell)
2
4 reps
75%
3
Leg Extension
2
10 reps
RPE 7-8
4
Abs Crunch (Machine)
2
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
97%
82%
2
Bench Press (Barbell)
2
3 reps
80%
3
Back Extension
2
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
3 reps
90%
70%
2
Bench Press (Barbell)
1
3 reps
80%
3
Abs Crunch (Machine)
2
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
65%
2
Bench Press (Barbell)
2
3 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
3
3 reps
72%
3
Chest Press (Machine)
3
12 reps
RPE 7-8
4
Seated Hamstring Curl
2
12 reps
RPE 7-8
5
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
88%
2
Deadlift (Barbell)
3
3 reps
77%
3
Chest Press (Machine)
2
12 reps
RPE 7-8
4
Seated Hamstring Curl
2
12 reps
RPE 7-8
5
Abs Crunch (Machine)
2
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
3 reps
93%
85%
2
Deadlift (Barbell)
2
3 reps
78%
3
Chest Press (Machine)
2
10 reps
RPE 7-8
4
Abs Crunch (Machine)
2
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
88%
93%
98%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
88%
93%
98%
3
Deadlift (Barbell)
1
1
1 reps
1 reps
88%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
5 reps
90%
70%
2
Deadlift (Barbell)
1
3 reps
75%
3
Abs Crunch (Machine)
2
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
1 reps
95%
100%
2
Bench Press (Barbell)
1
2
1 reps
1 reps
95%
100%
3
Deadlift (Barbell)
1
2
1 reps
1 reps
97%
100%
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3 Reps
82%
2
Squat (Barbell)
3 Sets
5 Reps
72%
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7-8
4
Back Extension
2 Sets
12 Reps
@7-8
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
82%
2
Bench Press (Barbell)
3 Sets
5 Reps
72.5%
3
Leg Extension
2 Sets
12 Reps
@7-8
4
Abs Crunch (Machine)
2 Sets
15 Reps
@7-8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
3 Reps
72%
3
Chest Press (Machine)
3 Sets
12 Reps
@7-8
4
Seated Hamstring Curl
2 Sets
12 Reps
@7-8
5
Abs Crunch (Machine)
2 Sets
15 Reps
@7-8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Omar10Man
3 months ago
6 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I used to peak into my first powerlifting meet very successfully.