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Juggernaut 2.0 - 8’s

by Jeff L.
2 athletes joined

Program Description

Juggernaut 2.0 - 8’s Wave

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2024 03:00
  • Last Edited
    Jul 03, 2024 02:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
2” ACB Bench Press
3
10-15 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
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
2” ACB Bench Press
3
10-15 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
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
8 reps
5 reps
2 reps
1 reps
8 reps
50%
60%
70%
75%
80%
2
2” ACB Bench Press
3
10-15 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
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
55%
2
2” ACB Bench Press
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
3
Rhino Row - Single Arm
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
Bicep Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
65%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
3
Sandbag Load
3
8-15 reps
RPE 7
4
Belt Squat
3
10-15 reps
RPE 7
5
Suitcase Carry
3
30-60 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Sandbag Load
3
8-15 reps
RPE 7-8
4
Belt Squat
3
10-15 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
8 reps
5 reps
2 reps
1 reps
8 reps
50%
60%
70%
75%
80%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-9
3
Sandbag Load
3
8-15 reps
RPE 8-9
4
Belt Squat
3
10-15 reps
RPE 8-9
5
Suitcase Carry
3
30-60 secs
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
55%
2
Bent Over Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Sandbag Load
1
2
8-15 reps
8-15 reps
RPE 9
RPE 7
4
Belt Squat
1
2
10-15 reps
10-15 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)
5
8 reps
65%
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 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
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 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
8 reps
5 reps
2 reps
1 reps
8 reps
50%
60%
70%
75%
80%
2
Floor Press (Barbell)
3
8-12 reps
RPE 8-9
3
T-Bar Row
2
1
10-15 reps
-15 reps
RPE 8-9
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 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
55%
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 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
65%
2
Box Squat (Barbell)
3
8-12 reps
RPE 7
3
GHR’s
3
12-20 reps
RPE 7
4
Goblet Squat
3
12-20 reps
RPE 7
5
Sit Up
3
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Box Squat (Barbell)
3
8-12 reps
RPE 7-8
3
GHR’s
3
12-20 reps
RPE 7-8
4
Goblet Squat
3
12-20 reps
RPE 7-8
5
Sit Up
3
12-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
2 reps
1 reps
8 reps
50%
60%
70%
75%
80%
2
Box Squat (Barbell)
3
8-12 reps
RPE 8-9
3
GHR’s
3
12-20 reps
RPE 8-9
4
Goblet Squat
3
12-20 reps
RPE 8-9
5
Sit Up
3
12-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
55%
2
Box Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
GHR’s
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
4
Goblet Squat
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
5
Sit Up
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8 Reps
65%
2
2” ACB Bench Press
3 Sets
10-15 Reps
@7
3
Seated Rhino Row
3 Sets
10-15 Reps
@7
4
High Incline DB Bench
3 Sets
10-15 Reps
@7
5
Pull-Up (Weighted)
3 Sets
8-15 Reps
@7
6
ACB Reverse Close Grip Bench
3 Sets
10-15 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
8 Reps
65%
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 2
1
Squat (Barbell)
5 Sets
8 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
3
Sandbag Load
3 Sets
8-15 Reps
@7
4
Belt Squat
3 Sets
10-15 Reps
@7
5
Suitcase Carry
3 Sets
30-60 secs
@7
Day 4
1
Deadlift (Barbell)
5 Sets
8 Reps
65%
2
Box Squat (Barbell)
3 Sets
8-12 Reps
@7
3
GHR’s
3 Sets
12-20 Reps
@7
4
Goblet Squat
3 Sets
12-20 Reps
@7
5
Sit Up
3 Sets
12-20 Reps
@7