logo
BoostcampPNG

Juggernaut 2.0 - 3's

by Jeff L.

Program Description

Juggernaut 2.0 - 3’s Wave

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2024 09:02
  • Last Edited
    Jun 09, 2024 03:54
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
75%
2
Floor Press (Barbell)
3
8-12 reps
RPE 7
3
T-Bar Row
3
10-15 reps
RPE 7
4
Seated Military Press (Barbell)
3
10-15 reps
RPE 7
5
Lat Pulldown
3
10-15 reps
RPE 7
6
Bench Press (Close Grip)
3
10-15 reps
RPE 7
7
Hammer Curl
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
70%
77.5%
82.5%
2
Floor Press (Barbell)
3
8-12 reps
RPE 7-8
3
T-Bar Row
3
10-15 reps
RPE 7-8
4
Seated Military Press (Barbell)
3
10-15 reps
RPE 7-8
5
Lat Pulldown
3
10-15 reps
RPE 7-8
6
Bench Press (Close Grip)
3
10-15 reps
RPE 7-8
7
Hammer Curl
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2
Floor Press (Barbell)
3
8-12 reps
RPE 8-9
3
T-Bar Row
3
10-15 reps
RPE 8-9
4
Seated Military Press (Barbell)
3
10-15 reps
RPE 8-9
5
Lat Pulldown
3
10-15 reps
RPE 8-9
6
Bench Press (Close Grip)
3
10-15 reps
RPE 8-9
7
Hammer Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Floor Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
T-Bar Row
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
Seated Military Press (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
5
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
6
Bench Press (Close Grip)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
7
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Reverse Hyperextension
3
10-15 reps
RPE 7
4
Goblet Squat
3
10-20 reps
RPE 7
5
Suitcase Carry
3
30-60 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
3 reps
3 reps
3 reps
70%
77.5%
82.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Reverse Hyperextension
3
10-15 reps
RPE 7-8
4
Goblet Squat
3
10-20 reps
RPE 7-8
5
Suitcase Carry
3
30-60 secs
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
3 reps
50%
60%
70%
75%
80%
85%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Reverse Hyperextension
3
10-15 reps
RPE 8-9
4
Goblet Squat
3
10-20 reps
RPE 8-9
5
Suitcase Carry
3
30-60 secs
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Reverse Hyperextension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
Goblet Squat
1
2
10-20 reps
10-20 reps
RPE 9
RPE 7
5
Suitcase Carry
1
2
30-60 secs
30-60 secs
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3 reps
75%
2
Spoto Press
3
8-12 reps
RPE 7
3
Rhino Row - Single Arm
3
10-15 reps
RPE 7
4
OHP Pin Press
3
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 7
6
ACB Close Grip Bench
3
10-15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
70%
77.5%
82.5%
2
Spoto Press
3
8-12 reps
RPE 7-8
3
Rhino Row - Single Arm
3
10-15 reps
RPE 7-8
4
OHP Pin Press
3
8-12 reps
RPE 7-8
5
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 7-8
6
ACB Close Grip Bench
3
10-15 reps
RPE 7-8
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2
Spoto Press
3
8-12 reps
RPE 8-9
3
Rhino Row - Single Arm
3
10-15 reps
RPE 8-9
4
OHP Pin Press
3
8-12 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8-9
6
ACB Close Grip Bench
3
10-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Spoto Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Rhino Row - Single Arm
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
OHP Pin Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
5
Lat Pulldown (Single Arm)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
6
ACB Close Grip Bench
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
7
Bicep Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
75%
2
Squat (Paused)
3
8-12 reps
RPE 7
3
GHR’s
3
12-20 reps
RPE 7
4
Lunge (Dumbbell)
3
12-20 reps
RPE 7
5
Sit Up
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
3 reps
3 reps
3 reps
70%
77.5%
82.5%
2
Squat (Paused)
3
8-12 reps
RPE 7-8
3
GHR’s
3
12-20 reps
RPE 7-8
4
Lunge (Dumbbell)
3
12-20 reps
RPE 7-8
5
Sit Up
3
10-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
3 reps
50%
60%
70%
75%
80%
85%
75%
2
Squat (Paused)
3
8-12 reps
RPE 8-9
3
Lunge (Dumbbell)
3
12-20 reps
RPE 8-9
4
Sit Up
3
10-20 reps
RPE 8-9
5
GHR’s
3
12-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Squat (Paused)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Lunge (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
4
Sit Up
1
2
10-20 reps
10-20 reps
RPE 9
RPE 7
5
GHR’s
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
7 Sets
3 Reps
75%
2
Floor Press (Barbell)
3 Sets
8-12 Reps
@7
3
T-Bar Row
3 Sets
10-15 Reps
@7
4
Seated Military Press (Barbell)
3 Sets
10-15 Reps
@7
5
Lat Pulldown
3 Sets
10-15 Reps
@7
6
Bench Press (Close Grip)
3 Sets
10-15 Reps
@7
7
Hammer Curl
3 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)
7 Sets
3 Reps
75%
2
Spoto Press
3 Sets
8-12 Reps
@7
3
Rhino Row - Single Arm
3 Sets
10-15 Reps
@7
4
OHP Pin Press
3 Sets
8-12 Reps
@7
5
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@7
6
ACB Close Grip Bench
3 Sets
10-15 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)
7 Sets
3 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Reverse Hyperextension
3 Sets
10-15 Reps
@7
4
Goblet Squat
3 Sets
10-20 Reps
@7
5
Suitcase Carry
3 Sets
30-60 secs
@7
Day 4
1
Deadlift (Barbell)
7 Sets
3 Reps
75%
2
Squat (Paused)
3 Sets
8-12 Reps
@7
3
GHR’s
3 Sets
12-20 Reps
@7
4
Lunge (Dumbbell)
3 Sets
12-20 Reps
@7
5
Sit Up
3 Sets
10-20 Reps
@7