Program Description
Juggernaut 2.0 - 5’s Wave
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 02, 2024 08:38
- Last EditedAug 23, 2024 05:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
6
5 reps
70%
2
Spoto Press
3
10-12 reps
RPE 7
3
Seated Rhino Row
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Spoto Press
3
10-12 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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
70%
80%
85%
2
Spoto Press
3
10-12 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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Spoto Press
1
2
10-12 reps
10-12 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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
70%
2
Stiff Leg Deadlift
3
10-12 reps
RPE 7
3
Back Extension
3
10-15 reps
RPE 7
4
Lunge (Dumbbell)
3
12-20 reps
RPE 7
5
Suitcase Carry
3
60-90 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Stiff Leg Deadlift
3
10-12 reps
RPE 7-8
3
Back Extension
3
10-15 reps
RPE 7-8
4
Lunge (Dumbbell)
3
12-20 reps
RPE 7-8
5
Suitcase Carry
3
60-90 secs
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
70%
80%
85%
2
Stiff Leg Deadlift
3
10-12 reps
RPE 8-9
3
Back Extension
3
10-15 reps
RPE 8-9
4
Lunge (Dumbbell)
3
12-20 reps
RPE 8-9
5
Suitcase Carry
3
60-90 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
Stiff Leg Deadlift
1
2
10-12 reps
10-12 reps
RPE 9
RPE 7
3
Back Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
Lunge (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
5
Suitcase Carry
1
2
60-90 secs
60-90 secs
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
70%
2
2" ACB Bench Press
3
8-12 reps
RPE 7
3
Seated Rhino Row
3
10-15 reps
RPE 7
4
High Incline DB Bench
3
10-15 reps
RPE 7
5
Pull-Up (Weighted)
3
8-15 reps
RPE 7
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 7
7
Hammer Curl
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
2" ACB Bench Press
3
8-12 reps
RPE 7-8
3
Seated Rhino Row
3
10-15 reps
RPE 7-8
4
High Incline DB Bench
3
10-15 reps
RPE 7-8
5
Pull-Up (Weighted)
3
8-15 reps
RPE 7-8
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 7-8
7
Hammer Curl
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
70%
80%
85%
2
2" ACB Bench Press
3
8-12 reps
RPE 8-9
3
Seated Rhino Row
3
10-15 reps
RPE 8-9
4
High Incline DB Bench
3
10-15 reps
RPE 8-9
5
Pull-Up (Weighted)
3
8-15 reps
RPE 8-9
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 8-9
7
Hammer Curl
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
2" ACB Bench Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Seated Rhino Row
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
High Incline DB Bench
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
5
Pull-Up (Weighted)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 7
6
ACB Reverse Close Grip Bench
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 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
70%
2
Pin Squat
3
8-12 reps
RPE 7
3
GHR’s
3
12-20 reps
RPE 7
4
Belt Squat
3
10-15 reps
RPE 7
5
Hanging Leg Raise
3
8-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Pin Squat
3
8-12 reps
RPE 7-8
3
GHR’s
3
12-20 reps
RPE 7-8
4
Belt Squat
3
10-15 reps
RPE 7-8
5
Hanging Leg Raise
3
8-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
70%
80%
85%
2
Pin Squat
3
8-12 reps
RPE 8-9
3
GHR’s
3
12-20 reps
RPE 8-9
4
Belt Squat
3
10-15 reps
RPE 8-9
5
Hanging Leg Raise
3
8-20 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
Pin Squat
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Belt Squat
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
GHR’s
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
5
Hanging Leg Raise
1
2
8-20 reps
8-20 reps
RPE 9
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)6 Sets
5 Reps
70%
2
Spoto Press3 Sets
10-12 Reps
@7
3
Seated Rhino Row3 Sets
10-15 Reps
@7
4
OHP Pin Press3 Sets
8-12 Reps
@7
5
Lat Pulldown (Single Arm)3 Sets
10-15 Reps
@7
6
ACB Close Grip Bench3 Sets
10-15 Reps
@7
7
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)6 Sets
5 Reps
70%
2
2" ACB Bench Press3 Sets
8-12 Reps
@7
3
Seated Rhino Row3 Sets
10-15 Reps
@7
4
High Incline DB Bench3 Sets
10-15 Reps
@7
5
Pull-Up (Weighted)3 Sets
8-15 Reps
@7
6
ACB Reverse Close Grip Bench3 Sets
10-15 Reps
@7
7
Hammer Curl3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)6 Sets
5 Reps
70%
2
Stiff Leg Deadlift3 Sets
10-12 Reps
@7
3
Back Extension3 Sets
10-15 Reps
@7
4
Lunge (Dumbbell)3 Sets
12-20 Reps
@7
5
Suitcase Carry3 Sets
60-90 secs
@7
Day 4
1
Deadlift (Barbell)6 Sets
5 Reps
70%
2
Pin Squat3 Sets
8-12 Reps
@7
3
GHR’s3 Sets
12-20 Reps
@7
4
Belt Squat3 Sets
10-15 Reps
@7
5
Hanging Leg Raise3 Sets
8-20 Reps
@7