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Juggernaut 2.0 - 5's

by Jeff L.
2 athletes joined

Program Description

Juggernaut 2.0 - 5’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 08:38
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Quadriceps
14%
Hamstrings
10.3%
Abs
9.5%
Chest
7.5%
Triceps
7.3%
Front Delts
6.7%
Lower Back
6.4%
Lats
5.6%
Biceps
5%
Middle Delts
4.7%
Upper Back
3.9%
Adductors
2.4%
Forearms
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
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 Press
3 Sets
10-12 Reps
@7
3
Seated Rhino Row
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 3
1
Overhead Press (Barbell)
6 Sets
5 Reps
70%
2
2" ACB Bench Press
3 Sets
8-12 Reps
@7
3
Seated Rhino Row
3 Sets
10-15 Reps
@7
4
High Incline DB Bench
3 Sets
10-15 Reps
@7
5
Pull-Up (Weighted)
3 Sets
8-15 Reps
@7
6
ACB Reverse Close Grip Bench
3 Sets
10-15 Reps
@7
7
Hammer Curl
3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)
6 Sets
5 Reps
70%
2
Stiff Leg Deadlift
3 Sets
10-12 Reps
@7
3
Back Extension
3 Sets
10-15 Reps
@7
4
Lunge (Dumbbell)
3 Sets
12-20 Reps
@7
5
Suitcase Carry
3 Sets
60-90 secs
@7
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
70%
2
Pin Squat
3 Sets
8-12 Reps
@7
3
GHR’s
3 Sets
12-20 Reps
@7
4
Belt Squat
3 Sets
10-15 Reps
@7
5
Hanging Leg Raise
3 Sets
8-20 Reps
@7