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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
    Nov 17, 2024 11:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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