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
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJul 23, 2024 08:28
- Last EditedAug 28, 2024 08:57
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 Row3 Sets
10 Reps
-
3
T-Bar Row3 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 Press4 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 Raises3 Sets
10 Reps
-
3
Upright Row (Barbell)3 Sets
12 Reps
-
4
Shrug (Dumbbell)4 Sets
8 Reps
-
5
Arnold Press4 Sets
8 Reps
-
6
Behind-the-Neck Lat Pulldown4 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 Press4 Sets
5 Reps
-
4
Leg Extension3 Sets
10 Reps
-
5
Back Extension (Weighted)2 Sets
10 Reps
-