JKs Program - Vol 1 (5/3/1 Powerbuilding)
A program for novice through to established lifters, allowing progression of compound lifts whilst pushing for muscle growth
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 2 | Squat (Barbell) | 1 | AMRAP | 85% |
| 3 | Stiff Leg Deadlift | 3 | 8–12 reps | @8 |
| 4 | Leg Extension | 3 | 12–15 reps | @8 |
| 5 | Leg Curl | 3 | 12–15 reps | @8 |
| 6 | Walking Lunge | 1 | 10 reps | @8 |
| 7 | Hanging Leg Raise | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 2 | Bench Press (Barbell) | 1 | AMRAP | 85% |
| 3 | Incline Bench Press (Smith Machine) | 3 | 8–12 reps | @8 |
| 4 | Chest Fly (Machine) | 2 | 12–15 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @8 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps | @8 |
| 7 | One Arm Lateral Raise (Cable) | 2 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 2 | Deadlift (Barbell) | 1 | AMRAP | 85% |
| 3 | Hack Squat | 3 | 8–12 reps | @8 |
| 4 | Lat Pulldown | 3 | 8–12 reps | @8 |
| 5 | T-Bar Row | 3 | 8–12 reps | @8 |
| 6 | Seated Row (Cable) | 3 | 8–12 reps | @8 |
| 7 | Standing Pullover (Cable) | 2 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 2 | Military Press (Barbell) | 1 | AMRAP | 85% |
| 3 | Lateral Raise (Dumbbell) | 3 | 12+ reps | @8 |
| 4 | Face Away Cable Curl | 2 | 10 reps | @8 |
| 5 | Skull Crusher (Barbell) | 2 | 10 reps | @8 |
| 6 | Preacher Curl (Dumbbell) | 3 | 10 reps | @8 |
| 7 | Tricep Kickback | 3 | 10 reps | @8 |
| 8 | Rear Delt Fly (Machine) | 2 | AMRAP | @10 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, JKs Program - Vol 1 (5/3/1 Powerbuilding) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
JKs Program - Vol 1 (5/3/1 Powerbuilding) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JKs Program - Vol 1 (5/3/1 Powerbuilding) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
