Juggernaut 2.0 w/ accessories (Posterior focus)

SBOD focused program, variety of rep ranges.
Four waves, different rep range per. Each wave is three weeks plus a deload week if necessary (not written here). 

Use 90% of true or estimated 1RM as initial training max. Every wave (after three weeks) training max is updated according to performance on an AMRAP so no problem with starting light.

Add accessories according to preference, should do something though.

Old program by Chad Wesley Smith of Juggernaut Training Systems. For his more recent stuff see jtsstrength.com.

This is that program, plus some accessories that I picked for my program, with a heavy focus on posterior chain. YMMV

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Final set 10+ but with 2-3 reps left in the tank.

Bench Press (Barbell)

Behind-the-Neck Push Press

Barbell Row

Chin-Up (Bodyweight)

Final set 10+ but 2-3 reps left in the tank.

Squat (Barbell)

Deadlift (Deficit)

Romanian Deadlift (Barbell)

Glute-Ham Raise

Overhead Press (Barbell)

Bench Press (Dumbbell)

Kroc Row

Pull-Up (Bodyweight)

Deadlift (Barbell)

Squat (Paused)

Good Morning

Final set 10+ but with 1-2 reps left in the tank.

Final set 10+ but 1-2 reps left in reserve.

Max effort on AMRAP. 
For every rep over ten add 1.13 kilos to training max. 
(AMRAP - 10)*1.13

Max effort on AMRAP. 
For every rep over ten add 2.27 kilos to training max. 
(AMRAP - 10)*2.27

For every rep over ten add 2.27 kg to tm. 
Deload before progressing to next week if necessary. 

Final set 8+ but with 2-3 reps left in the tank.

Final set 8+ but with 2-3 reps left in reserve.

Final set 8+ with 1-2 reps left in reserve.

Max effort on AMRAP. 
For every rep over eight add 1.13 kilos to training max. 

Max effort on AMRAP. 
For every rep over eight add 2.27 kilos to training max. 

For every rep over eight add 2.27 kg to tm. 
Deload before progressing to next week if necessary. 

Overhead Press (Dumbbell)

Rack Pull (Barbell)

Bench Press (Paused)

Box Squat (Barbell)

Leave 1-2 reps in the tank for the AMRAP.

Max effort on AMRAP. 
For every rep over five add 1.13 kilos to training max. 

Max effort on AMRAP. 
For every rep over five add 2.27 kilos to training max. 

For every rep over five add 2.27 kg to tm. 
Deload before progressing to next week if necessary. 

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