Jolmood PL hypertrophy - By Dr. Khaled OUANES

Jolmood PL Hypertrophy, crafted by Dr. Khaled Ouanes, is a meticulously designed 4-week training program tailored for advanced beginners and intermediate powerlifters who want to build muscle mass while keeping their focus on the core lifts: squat, bench press, and deadlift. This program bridges the gap between hypertrophy and powerlifting specificity, helping lifters prepare for their strength blocks.

The program combines moderate-intensity, high-volume training with strategic accessory work to target key muscle groups essential for powerlifting success. It emphasizes progressive overload, recovery, and proper technique, making it ideal for young athletes and intermediates looking to gain lean mass  while setting the foundation for future strength gains.

Program Structure
Duration: 4 weeks
Training Frequency: 4 days per week. 
Session length: 60-90 minutes (depending  on the day).
Rest time: Consider 3 minutes of rest for the accessory movements, 4 minutes of rest for lighter compound main lifts and 5-7 minutes of rest after top sets and heavy main lifts.

Key Features:
Main Lifts: Squat, bench press, and deadlift are programmed with hypertrophy-focused rep schemes (e.g., 6x6 squats at 70%) to build muscle while maintaining movement proficiency.
Progression: Main lifts increase by 2% weekly (e.g., squats from 70 kg to 72 kg). In Weeks 2 and 3, squats and bench include a top set of 2 reps at 90% (e.g., 90 kg for squats) followed by back-off sets to blend strength and volume.
Accessory Work: Exercises like lat pulldowns, good mornings, and rack pulls target the posterior chain, lats, and supporting muscles, enhancing overall development and addressing common weaknesses.
Volume and Intensity: Main lifts at 65-75% of 1RM, accessories at RPE 7-8, ensuring sustainable growth without overtraining.
Who It’s For
Advanced Beginners and Intermediates: Lifters with 1-3 years of experience who can handle structured programming.
Powerlifters in Off-Season: Those aiming to build muscle mass before a strength or peaking block.
Young Athletes: Who are growing and need a balance of volume, intensity, and recovery to support development.
Benefits
Muscle Growth: High-volume training at moderate intensities promotes hypertrophy, helping lifters add lean mass.
Powerlifting Specificity: Prioritizes the big three lifts, ensuring technique and strength carry over to future competitions.
Injury Prevention: Moderate intensities and accessory work reduce risk for young lifters while addressing imbalances.
Foundation for Strength: Prepares lifters for subsequent strength blocks, supporting long-term progress.
Why It Works
Developed by Dr. Khaled Ouanes, this program leverages scientific principles of hypertrophy (volume, progressive overload) while maintaining a powerlifting focus. 

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown

Leg Extension

Leg Curl

Back Extension (Weighted)

Abs Crunch (Machine)

Squat (Paused)

Good Morning

Pendlay Row

Overhead Press (Barbell)

Deadlift (Barbell)

Leg Press

Bench Press (Close Grip)

Bicep Curl (Barbell)

Farmer's Walk (Weighted)

Seated Dip (Machine)

Rack Pull (Barbell)

Face Pull

Straight Arm Pulldown

Tricep Pushdown (Cable)

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