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!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12.6%

Quadriceps

12.4%

Glutes

11.2%

Front Delts

11%

Chest

10.9%

Triceps

10.3%

Hamstrings

7.3%

Lower Back

6.6%

Middle Delts

6.2%

Lats

5.3%

Biceps

1.6%

Abs

1.5%

Adductors

1.5%

Rear Delts

0.8%

Forearms

0.5%

Abductors

0.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Deadlift (Barbell)

5 reps

RPE 10

Kroc Row

10 reps

T-Bar Row

10 reps

Pull-Up (Bodyweight)

50 reps

Back Extension (Weighted)

10 reps

Day 1

Deadlift (Barbell)

2 reps

5 reps

10 reps

Kroc Row

10 reps

Seated Row (Machine)

12 reps

Pull-Up (Bodyweight)

50 reps

Back Extension (Weighted)

15 reps

Day 1

Deadlift (Barbell)

5 reps

3 reps

2 reps

1 reps

Kroc Row

10 reps

Pull-Up (Bodyweight)

75 reps

T-Bar Row

10 reps

Shrug (Dumbbell)

12 reps

Day 1

Deadlift (Barbell)

5 reps

V-Grip Barbell Row

10 reps

8 reps

6 reps

RPE 5

Hack Squat

5 reps

RPE 5

Good Morning

5 reps

RPE 5

Back Extension (Weighted)

5 reps

RPE 5

Day 2

Bench Press (Barbell)

5 reps

10 reps

Cable Stretch And Press

10 reps

Incline Bench Press (Dumbbell)

8 reps

Chest Fly (Machine)

15 reps

Dip (Bodyweight)

AMRAP

Day 2

Bench Press (Barbell)

2 reps

5 reps

10 reps

Floor Press (Barbell)

3 reps

2 reps

1 reps

Bench Press (Dumbbell)

10 reps

Incline Bench Press (Barbell)

8 reps

4 reps

2 reps

Chest Fly (Cable)

10 reps

Day 2

Bench Press (Barbell)

5 reps

3 reps

2 reps

1 reps

Bench Press (Dumbbell)

5 reps

Incline Bench Press (Barbell)

5 reps

Dip (Bodyweight)

AMRAP

Cable Scoop

12 reps

Day 2

Bench Press (Barbell)

5 reps

RPE 5

Incline Bench Press (Dumbbell)

7 reps

RPE 5

Dumbbell Row

10 reps

RPE 5

Pullover (Dumbbell)

8 reps

RPE 5

Chest Fly (Dumbbell)

10 reps

RPE 5

Lat Pulldown

10 reps

RPE 5

Day 3

Military Press (Barbell)

5 reps

10 reps

Front / Side Raises

10 reps

Upright Row (Barbell)

12 reps

Shrug (Dumbbell)

8 reps

Arnold Press

8 reps

Behind-the-Neck Lat Pulldown

12 reps

Day 3

Military Press (Barbell)

2 reps

5 reps

10 reps

YTI

8 reps

Rear Delt Fly (Dumbbell)

20 reps

Farmer's Walk (Weighted)

1 reps

Shoulder Press (Machine)

10 reps

Shrug (Trap Bar)

12 reps

14 reps

16 reps

Day 3

Military Press (Barbell)

5 reps

3 reps

2 reps

1 reps

Upright Row (Barbell)

10 reps

Front / Side Raises

10 reps

Rear Delt Fly (Dumbbell)

12 reps

Shrug (Dumbbell)

10 reps

Arnold Press

5 reps

Day 3

Military Press (Barbell)

5 reps

YTI

7 reps

RPE 5

Shrug (Dumbbell)

8 reps

RPE 5

Dip (Bodyweight)

10 reps

7 reps

5 reps

Arnold Press

8 reps

RPE 5

Lat Press Down

7 reps

RPE 5

Day 4

Squat (Barbell)

5 reps

10 reps

Front Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

Leg Press

5 reps

Leg Extension

10 reps

Back Extension (Weighted)

10 reps

Day 4

Squat (Barbell)

2 reps

5 reps

10 reps

Front Squat (Barbell)

15 reps

Leg Press

20 reps

Lunge (Barbell)

15 reps

Back Extension (Weighted)

10 reps

Day 4

Squat (Barbell)

5 reps

3 reps

2 reps

1 reps

Front Squat (Barbell)

5 reps

Leg Press

12 reps

Single Leg Curl

20 reps

Back Extension (Weighted)

15 reps

Day 4

Squat (Barbell)

5 reps

Front Squat (Barbell)

5 reps

RPE 5

Leg Press

7 reps

RPE 5

Single Leg Curl

10 reps

RPE 5

Back Extension (Weighted)

8 reps

RPE 5

Day 1

Deadlift (Barbell)

5 Sets

1 Set

5 Reps

@10

Kroc Row

3 Sets

10 Reps

T-Bar Row

3 Sets

10 Reps

Pull-Up (Bodyweight)

1 Set

50 Reps

Back Extension (Weighted)

2 Sets

10 Reps

Day 2

Bench Press (Barbell)

5 Sets

1 Set

5 Reps

10 Reps

Cable Stretch And Press

4 Sets

10 Reps

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

Chest Fly (Machine)

3 Sets

15 Reps

Dip (Bodyweight)

4 Sets

AMRAP

Day 3

Military Press (Barbell)

5 Sets

1 Set

5 Reps

10 Reps

Front / Side Raises

3 Sets

10 Reps

Upright Row (Barbell)

3 Sets

12 Reps

Shrug (Dumbbell)

4 Sets

8 Reps

Arnold Press

4 Sets

8 Reps

Behind-the-Neck Lat Pulldown

4 Sets

12 Reps

Day 4

Squat (Barbell)

5 Sets

1 Set

5 Reps

10 Reps

Front Squat (Barbell)

1 Set

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

Leg Press

4 Sets

5 Reps

Leg Extension

3 Sets

10 Reps

Back Extension (Weighted)

2 Sets

10 Reps