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Juggernaut 2.0 - 5's
by Jeff L.
1 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 13, 2024 03:40
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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
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
2 Reps
2 Reps
5 Reps
65%
72.5%
77.5%
2
Spoto Press
3 Sets
10-12 Reps
@7-8
3
Rhino Row - Single Arm
3 Sets
10-15 Reps
@7-8
4
OHP Pin Press
3 Sets
8-12 Reps
@7-8
5
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@7-8
6
ACB Close Grip Bench
3 Sets
10-15 Reps
@7-8
7
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7-8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
2 Reps
2 Reps
5 Reps
65%
72.5%
77.5%
2
2" ACB Bench Press
3 Sets
8-12 Reps
@7-8
3
Seated Rhino Row
3 Sets
10-15 Reps
@7-8
4
High Incline DB Bench
3 Sets
10-15 Reps
@7-8
5
Pull-Up (Weighted)
3 Sets
8-15 Reps
@7-8
6
ACB Reverse Close Grip Bench
3 Sets
10-15 Reps
@7-8
7
Hammer Curl
3 Sets
10-15 Reps
@7-8
Day 2
1
Squat (Barbell)
1 Set
1 Set
4 Sets
2 Reps
2 Reps
5 Reps
65%
72.5%
77.5%
2
Stiff Leg Deadlift
3 Sets
10-12 Reps
@7-8
3
Back Extension
3 Sets
10-15 Reps
@7-8
4
Lunge (Dumbbell)
3 Sets
12-20 Reps
@7-8
5
Suitcase Carry
3 Sets
60-90 secs
@7-8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
4 Sets
2 Reps
2 Reps
5 Reps
65%
72.5%
77.5%
2
Pin Squat
3 Sets
8-12 Reps
@7-8
3
GHR’s
3 Sets
12-20 Reps
@7-8
4
Belt Squat
3 Sets
10-15 Reps
@7-8
5
Hanging Leg Raise
3 Sets
8-20 Reps
@7-8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
5 Reps
50%
60%
70%
80%
85%
2
Spoto Press
3 Sets
10-12 Reps
@8-9
3
Rhino Row - Single Arm
3 Sets
10-15 Reps
@8-9
4
OHP Pin Press
3 Sets
8-12 Reps
@8-9
5
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@8-9
6
ACB Close Grip Bench
3 Sets
10-15 Reps
@8-9
7
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
5 Reps
50%
60%
70%
80%
85%
2
2" ACB Bench Press
3 Sets
8-12 Reps
@8-9
3
Seated Rhino Row
3 Sets
10-15 Reps
@8-9
4
High Incline DB Bench
3 Sets
10-15 Reps
@8-9
5
Pull-Up (Weighted)
3 Sets
8-15 Reps
@8-9
6
ACB Reverse Close Grip Bench
3 Sets
10-15 Reps
@8-9
7
Hammer Curl
3 Sets
10-15 Reps
@8-9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
5 Reps
50%
60%
70%
80%
85%
2
Stiff Leg Deadlift
3 Sets
10-12 Reps
@8-9
3
Back Extension
3 Sets
10-15 Reps
@8-9
4
Lunge (Dumbbell)
3 Sets
12-20 Reps
@8-9
5
Suitcase Carry
3 Sets
60-90 secs
@8-9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
5 Reps
50%
60%
70%
80%
85%
2
Pin Squat
3 Sets
8-12 Reps
@8-9
3
GHR’s
3 Sets
12-20 Reps
@8-9
4
Belt Squat
3 Sets
10-15 Reps
@8-9
5
Hanging Leg Raise
3 Sets
8-20 Reps
@8-9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
55%
60%
65%
2
Spoto Press
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@7
3
Rhino Row - Single Arm
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
4
OHP Pin Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@7
5
Lat Pulldown (Single Arm)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
6
ACB Close Grip Bench
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
7
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
55%
60%
65%
2
2" ACB Bench Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@7
3
Seated Rhino Row
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
4
High Incline DB Bench
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
5
Pull-Up (Weighted)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@7
6
ACB Reverse Close Grip Bench
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
7
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
55%
60%
65%
2
Stiff Leg Deadlift
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@7
3
Back Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
4
Lunge (Dumbbell)
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@7
5
Suitcase Carry
1 Set
2 Sets
60-90 secs
60-90 secs
@9
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
55%
60%
65%
2
Pin Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@7
3
Belt Squat
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
4
GHR’s
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@7
5
Hanging Leg Raise
1 Set
2 Sets
8-20 Reps
8-20 Reps
@9
@7