Juggernaut 5's

3rd wave of Juggernaut Program.  Complete wave 8 first. Increase your overall max on bench press, squat, overhead press and deadlift.

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Kroc Row

T-Bar Row

Pull-Up (Bodyweight)

Back Extension (Weighted)

Bench Press (Barbell)

Cable Stretch And Press

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Dip (Bodyweight)

Military Press (Barbell)

Front / Side Raises

Upright Row (Barbell)

Shrug (Dumbbell)

Arnold Press

Behind-the-Neck Lat Pulldown

Squat (Barbell)

Front Squat (Barbell)

Leg Press

Leg Extension

Seated Row (Machine)

Floor Press (Barbell)

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Rear Delt Fly (Dumbbell)

Farmer's Walk (Weighted)

Shoulder Press (Machine)

Shrug (Trap Bar)

Lunge (Barbell)

Cable Scoop

Single Leg Curl

All accompanying exercises 50% of working max

V-Grip Barbell Row

Hack Squat

Good Morning

Dumbbell Row

Pullover (Dumbbell)

Chest Fly (Dumbbell)

Lat Pulldown

Lat Press Down

Accumulation Phase

IntensificationPhase

Realization Phase

Deload Phase

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