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Juggernaut 5's

by Michael G.
3 athletes joined

Program Description

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

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 23, 2024 08:28
  • Last Edited
    Jun 18, 2025 11:34

Summary

**Juggernaut 5's** is a focused 4-week strength training program designed for serious lifters looking to build power and muscle. With four training days each week, you'll tackle compound movements like deadlifts, bench presses, and military presses, complemented by targeted accessory work. Each session includes high-intensity sets with AMRAP challenges to push your limits and maximize gains. Equip yourself with a full gym and get ready to transform your strength and physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Deadlift (Barbell)
5
1
5 reps
5 reps
-
RPE 10
2
Kroc Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Pull-Up (Bodyweight)
1
50 reps
-
5
Back Extension (Weighted)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
1
2 reps
5 reps
10 reps
-
-
-
2
Kroc Row
3
10 reps
-
3
Seated Row (Machine)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
50 reps
-
5
Back Extension (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
1 reps
-
-
-
-
2
Kroc Row
4
10 reps
-
3
Pull-Up (Bodyweight)
1
75 reps
-
4
T-Bar Row
5
10 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
V-Grip Barbell Row
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 5
RPE 5
3
Hack Squat
3
5 reps
RPE 5
4
Good Morning
3
5 reps
RPE 5
5
Back Extension (Weighted)
3
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
10 reps
-
-
2
Cable Stretch And Press
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1
2 reps
5 reps
10 reps
-
-
-
2
Floor Press (Barbell)
1
1
3
3 reps
2 reps
1 reps
-
-
-
3
Bench Press (Dumbbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
1
1
1
8 reps
4 reps
2 reps
-
-
-
5
Chest Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
1 reps
-
-
-
-
2
Bench Press (Dumbbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Dip (Bodyweight)
5
AMRAP
-
5
Cable Scoop
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 5
2
Incline Bench Press (Dumbbell)
3
7 reps
RPE 5
3
Dumbbell Row
3
10 reps
RPE 5
4
Pullover (Dumbbell)
3
8 reps
RPE 5
5
Chest Fly (Dumbbell)
3
10 reps
RPE 5
6
Lat Pulldown
3
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
1
5 reps
10 reps
-
-
2
Front / Side Raises
3
10 reps
-
3
Upright Row (Barbell)
3
12 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Arnold Press
4
8 reps
-
6
Behind-the-Neck Lat Pulldown
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
3
1
2 reps
5 reps
10 reps
-
-
-
2
YTI
2
8 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Farmer's Walk (Weighted)
3
1 reps
-
5
Shoulder Press (Machine)
5
10 reps
-
6
Shrug (Trap Bar)
3
1
1
12 reps
14 reps
16 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
1 reps
-
-
-
-
2
Upright Row (Barbell)
4
10 reps
-
3
Front / Side Raises
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Arnold Press
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
YTI
3
7 reps
RPE 5
3
Shrug (Dumbbell)
3
8 reps
RPE 5
4
Dip (Bodyweight)
1
1
1
10 reps
7 reps
5 reps
-
-
-
5
Arnold Press
3
8 reps
RPE 5
6
Lat Press Down
3
7 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
10 reps
-
-
2
Front Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
3
Leg Press
4
5 reps
-
4
Leg Extension
3
10 reps
-
5
Back Extension (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1
2 reps
5 reps
10 reps
-
-
-
2
Front Squat (Barbell)
3
15 reps
-
3
Leg Press
3
20 reps
-
4
Lunge (Barbell)
3
15 reps
-
5
Back Extension (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
1 reps
-
-
-
-
2
Front Squat (Barbell)
4
5 reps
-
3
Leg Press
3
12 reps
-
4
Single Leg Curl
3
20 reps
-
5
Back Extension (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
RPE 5
3
Leg Press
3
7 reps
RPE 5
4
Single Leg Curl
3
10 reps
RPE 5
5
Back Extension (Weighted)
3
8 reps
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
1 Set
5 Reps
5 Reps
-
@10
2
Kroc Row
3 Sets
10 Reps
-
3
T-Bar Row
3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
1 Set
50 Reps
-
5
Back Extension (Weighted)
2 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
1 Set
5 Reps
10 Reps
-
-
2
Cable Stretch And Press
4 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Chest Fly (Machine)
3 Sets
15 Reps
-
5
Dip (Bodyweight)
4 Sets
AMRAP
-
Day 3
1
Military Press (Barbell)
5 Sets
1 Set
5 Reps
10 Reps
-
-
2
Front / Side Raises
3 Sets
10 Reps
-
3
Upright Row (Barbell)
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
4 Sets
8 Reps
-
5
Arnold Press
4 Sets
8 Reps
-
6
Behind-the-Neck Lat Pulldown
4 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
1 Set
5 Reps
10 Reps
-
-
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
3
Leg Press
4 Sets
5 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Back Extension (Weighted)
2 Sets
10 Reps
-