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

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%)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Stiff Leg Deadlift

Leg Extension

Leg Curl

Walking Lunge

Hanging Leg Raise

Squat x Legs

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Overhead Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

One Arm Lateral Raise (Cable)

Bench x Chest x Tris

Deadlift (Barbell)

Hack Squat

Lat Pulldown

T-Bar Row

Seated Row (Cable)

Standing Pullover (Cable)

Deadlifts x Back

Military Press (Barbell)

Lateral Raise (Dumbbell)

Face Away Cable Curl

Skull Crusher (Barbell)

Preacher Curl (Dumbbell)

Tricep Kickback

Rear Delt Fly (Machine)

Sharms 

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