Jolmood Novus Peaking - By Dr. Khaled OUANES

by Omar10

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
Apr 21, 2025 05:40

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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

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

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

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

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

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

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

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

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

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

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

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

1

Squat (Barbell)

2

3 reps

65%

2

Bench Press (Barbell)

2

3 reps

65%

Day 3

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

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

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

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

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

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%

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