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Juggernaut 2.0 - 3's

by Jeff L.

Program Description

Juggernaut 2.0 - 3’s Wave

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2024 09:02
  • Last Edited
    Jun 18, 2025 11:48

Summary

Unleash your strength with Juggernaut 2.0 - 3's, a focused 4-week program designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and accessory lifts, including the Bench Press and Overhead Press, all at a challenging 75% intensity. This program emphasizes muscle growth and strength development, ensuring you push your limits while honing your technique. Get ready to transform your physique and elevate your performance in the garage gym!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
12.2%
Chest
9.8%
Hamstrings
9.4%
Triceps
9.4%
Front Delts
8.6%
Abs
8.6%
Middle Delts
5.9%
Lats
5.5%
Lower Back
4.7%
Upper Back
4.3%
Biceps
4.3%
Adductors
3.1%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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)
7
3 reps
75%
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
70%
77.5%
82.5%
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2
Floor Press (Barbell)
3
8-12 reps
RPE 8-9
3
T-Bar Row
3
10-15 reps
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Reverse Hyperextension
3
10-15 reps
RPE 7
4
Goblet Squat
3
10-20 reps
RPE 7
5
Suitcase Carry
3
30-60 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
3 reps
3 reps
3 reps
70%
77.5%
82.5%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Reverse Hyperextension
3
10-15 reps
RPE 7-8
4
Goblet Squat
3
10-20 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
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
3 reps
50%
60%
70%
75%
80%
85%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Reverse Hyperextension
3
10-15 reps
RPE 8-9
4
Goblet Squat
3
10-20 reps
RPE 8-9
5
Suitcase Carry
3
30-60 secs
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Romanian Deadlift (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Reverse Hyperextension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
Goblet Squat
1
2
10-20 reps
10-20 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)
7
3 reps
75%
2
Spoto Press
3
8-12 reps
RPE 7
3
Rhino Row - Single Arm
3
10-15 reps
RPE 7
4
OHP Pin Press
3
8-12 reps
RPE 7
5
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 7
6
ACB Close Grip Bench
3
10-15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
70%
77.5%
82.5%
2
Spoto Press
3
8-12 reps
RPE 7-8
3
Rhino Row - Single Arm
3
10-15 reps
RPE 7-8
4
OHP Pin Press
3
8-12 reps
RPE 7-8
5
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 7-8
6
ACB Close Grip Bench
3
10-15 reps
RPE 7-8
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2
Spoto Press
3
8-12 reps
RPE 8-9
3
Rhino Row - Single Arm
3
10-15 reps
RPE 8-9
4
OHP Pin Press
3
8-12 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8-9
6
ACB Close Grip Bench
3
10-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Spoto Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Rhino Row - Single Arm
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
OHP Pin Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
5
Lat Pulldown (Single Arm)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
6
ACB 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 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
75%
2
Squat (Paused)
3
8-12 reps
RPE 7
3
GHR’s
3
12-20 reps
RPE 7
4
Lunge (Dumbbell)
3
12-20 reps
RPE 7
5
Sit Up
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
3 reps
3 reps
3 reps
70%
77.5%
82.5%
2
Squat (Paused)
3
8-12 reps
RPE 7-8
3
GHR’s
3
12-20 reps
RPE 7-8
4
Lunge (Dumbbell)
3
12-20 reps
RPE 7-8
5
Sit Up
3
10-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
3 reps
50%
60%
70%
75%
80%
85%
75%
2
Squat (Paused)
3
8-12 reps
RPE 8-9
3
Lunge (Dumbbell)
3
12-20 reps
RPE 8-9
4
Sit Up
3
10-20 reps
RPE 8-9
5
GHR’s
3
12-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Squat (Paused)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Lunge (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
4
Sit Up
1
2
10-20 reps
10-20 reps
RPE 9
RPE 7
5
GHR’s
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
7 Sets
3 Reps
75%
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 3
1
Overhead Press (Barbell)
7 Sets
3 Reps
75%
2
Spoto Press
3 Sets
8-12 Reps
@7
3
Rhino Row - Single Arm
3 Sets
10-15 Reps
@7
4
OHP Pin Press
3 Sets
8-12 Reps
@7
5
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@7
6
ACB Close Grip Bench
3 Sets
10-15 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)
7 Sets
3 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Reverse Hyperextension
3 Sets
10-15 Reps
@7
4
Goblet Squat
3 Sets
10-20 Reps
@7
5
Suitcase Carry
3 Sets
30-60 secs
@7
Day 4
1
Deadlift (Barbell)
7 Sets
3 Reps
75%
2
Squat (Paused)
3 Sets
8-12 Reps
@7
3
GHR’s
3 Sets
12-20 Reps
@7
4
Lunge (Dumbbell)
3 Sets
12-20 Reps
@7
5
Sit Up
3 Sets
10-20 Reps
@7