Program Description
Juggernaut 2.0 - 5’s Wave
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 02, 2024 08:38
- Last EditedJun 18, 2025 07:53

Summary
Unlock your strength potential with Juggernaut 2.0 - 5's, a focused 4-week program designed for serious lifters. Train four days a week with a blend of compound and accessory movements, including the Bench Press, Overhead Press, and targeted rows, all tailored to build muscle and enhance performance. Each session is structured to push your limits while maintaining optimal intensity, ensuring steady progress. Get ready to elevate your training and achieve your goals in just a month!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
70%
2
Spoto Press
3
10-12 reps
RPE 7
3
Seated Rhino Row
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Spoto Press
3
10-12 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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
70%
80%
85%
2
Spoto Press
3
10-12 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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Spoto Press
1
2
10-12 reps
10-12 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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
70%
2
Stiff Leg Deadlift
3
10-12 reps
RPE 7
3
Back Extension
3
10-15 reps
RPE 7
4
Lunge (Dumbbell)
3
12-20 reps
RPE 7
5
Suitcase Carry
3
60-90 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Stiff Leg Deadlift
3
10-12 reps
RPE 7-8
3
Back Extension
3
10-15 reps
RPE 7-8
4
Lunge (Dumbbell)
3
12-20 reps
RPE 7-8
5
Suitcase Carry
3
60-90 secs
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
70%
80%
85%
2
Stiff Leg Deadlift
3
10-12 reps
RPE 8-9
3
Back Extension
3
10-15 reps
RPE 8-9
4
Lunge (Dumbbell)
3
12-20 reps
RPE 8-9
5
Suitcase Carry
3
60-90 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
Stiff Leg Deadlift
1
2
10-12 reps
10-12 reps
RPE 9
RPE 7
3
Back Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
Lunge (Dumbbell)
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
5
Suitcase Carry
1
2
60-90 secs
60-90 secs
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
70%
2
2" ACB Bench Press
3
8-12 reps
RPE 7
3
Seated Rhino Row
3
10-15 reps
RPE 7
4
High Incline DB Bench
3
10-15 reps
RPE 7
5
Pull-Up (Weighted)
3
8-15 reps
RPE 7
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 7
7
Hammer Curl
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
2" ACB Bench Press
3
8-12 reps
RPE 7-8
3
Seated Rhino Row
3
10-15 reps
RPE 7-8
4
High Incline DB Bench
3
10-15 reps
RPE 7-8
5
Pull-Up (Weighted)
3
8-15 reps
RPE 7-8
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 7-8
7
Hammer Curl
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
70%
80%
85%
2
2" ACB Bench Press
3
8-12 reps
RPE 8-9
3
Seated Rhino Row
3
10-15 reps
RPE 8-9
4
High Incline DB Bench
3
10-15 reps
RPE 8-9
5
Pull-Up (Weighted)
3
8-15 reps
RPE 8-9
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 8-9
7
Hammer Curl
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
2" ACB Bench Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Seated Rhino Row
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
High Incline DB Bench
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
5
Pull-Up (Weighted)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 7
6
ACB Reverse Close Grip Bench
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 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
70%
2
Pin Squat
3
8-12 reps
RPE 7
3
GHR’s
3
12-20 reps
RPE 7
4
Belt Squat
3
10-15 reps
RPE 7
5
Hanging Leg Raise
3
8-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
2 reps
2 reps
5 reps
65%
72.5%
77.5%
2
Pin Squat
3
8-12 reps
RPE 7-8
3
GHR’s
3
12-20 reps
RPE 7-8
4
Belt Squat
3
10-15 reps
RPE 7-8
5
Hanging Leg Raise
3
8-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
70%
80%
85%
2
Pin Squat
3
8-12 reps
RPE 8-9
3
GHR’s
3
12-20 reps
RPE 8-9
4
Belt Squat
3
10-15 reps
RPE 8-9
5
Hanging Leg Raise
3
8-20 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
Pin Squat
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Belt Squat
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
GHR’s
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
5
Hanging Leg Raise
1
2
8-20 reps
8-20 reps
RPE 9
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)6 Sets
5 Reps
70%
2
Spoto Press3 Sets
10-12 Reps
@7
3
Seated Rhino Row3 Sets
10-15 Reps
@7
4
OHP Pin Press3 Sets
8-12 Reps
@7
5
Lat Pulldown (Single Arm)3 Sets
10-15 Reps
@7
6
ACB Close Grip Bench3 Sets
10-15 Reps
@7
7
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)6 Sets
5 Reps
70%
2
2" ACB Bench Press3 Sets
8-12 Reps
@7
3
Seated Rhino Row3 Sets
10-15 Reps
@7
4
High Incline DB Bench3 Sets
10-15 Reps
@7
5
Pull-Up (Weighted)3 Sets
8-15 Reps
@7
6
ACB Reverse Close Grip Bench3 Sets
10-15 Reps
@7
7
Hammer Curl3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)6 Sets
5 Reps
70%
2
Stiff Leg Deadlift3 Sets
10-12 Reps
@7
3
Back Extension3 Sets
10-15 Reps
@7
4
Lunge (Dumbbell)3 Sets
12-20 Reps
@7
5
Suitcase Carry3 Sets
60-90 secs
@7
Day 4
1
Deadlift (Barbell)6 Sets
5 Reps
70%
2
Pin Squat3 Sets
8-12 Reps
@7
3
GHR’s3 Sets
12-20 Reps
@7
4
Belt Squat3 Sets
10-15 Reps
@7
5
Hanging Leg Raise3 Sets
8-20 Reps
@7