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JKs Program - Vol 1 (5/3/1 Powerbuilding)

by Jordan K.

Program Description

To progress compound lifts whilst getting big and juicy. Set 1RM to 85% - 95% of actual max. Adjust 1RM after every 3 week cycle inputting achieved reps @ 95% into a 1RM calculator. Take deloads if and when required - adjust percentage and reps of compound lifts to (5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%)

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2024 11:35
  • Last Edited
    Jun 18, 2025 12:01

Summary

Unlock your strength potential with JK's Program - Vol 1, a comprehensive 9-week powerbuilding journey designed for serious lifters. Comprising four training days each week, this program expertly blends the 5/3/1 strength methodology with hypertrophy-focused exercises, ensuring you build both power and muscle. Expect to tackle foundational lifts like squats and bench presses, complemented by accessory work that targets every muscle group. Get ready to elevate your performance and transform your physique!
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Stiff Leg Deadlift
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Walking Lunge
1
10 reps
RPE 8
7
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
2
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Standing Pullover (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Military Press (Barbell)
1
AMRAP
85%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Military Press (Barbell)
1
AMRAP
90%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Military Press (Barbell)
1
AMRAP
95%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Military Press (Barbell)
1
AMRAP
85%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Military Press (Barbell)
1
AMRAP
90%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Military Press (Barbell)
1
AMRAP
95%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Military Press (Barbell)
1
AMRAP
85%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Military Press (Barbell)
1
AMRAP
90%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Military Press (Barbell)
1
AMRAP
95%
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 8
4
Face Away Cable Curl
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
7
Tricep Kickback
3
10 reps
RPE 8
8
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Leg Curl
3 Sets
12-15 Reps
@8
6
Walking Lunge
1 Set
10 Reps
@8
7
Hanging Leg Raise
2 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
7
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Hack Squat
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
T-Bar Row
3 Sets
8-12 Reps
@8
6
Seated Row (Cable)
3 Sets
8-12 Reps
@8
7
Standing Pullover (Cable)
2 Sets
12-15 Reps
@8
Day 4
1
Military Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Military Press (Barbell)
1 Set
AMRAP
85%
3
Lateral Raise (Dumbbell)
3 Sets
12+ Reps
@8
4
Face Away Cable Curl
2 Sets
10 Reps
@8
5
Skull Crusher (Barbell)
2 Sets
10 Reps
@8
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Tricep Kickback
3 Sets
10 Reps
@8
8
Rear Delt Fly (Machine)
2 Sets
AMRAP
@10