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Juggernaut 10’s

by Michael G.
11 athletes joined

Program Description

Increase your one rep max over a period of waves and phases. Each wave lasts 4 weeks. First week is Accumulation phase, followed by Intensification phase, then realization phase and ending with a deload phase. Other waves are in different programs titled Juggernaut 8’s, Juggernaut 5’s and Juggernaut 3’s. You first need to find your 1 rep max numbers and then there is a calculation (and excel file) online which will input the weight for all your main lifts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 10, 2024 05:15
  • Last Edited
    Jun 18, 2025 09:16

Summary

Unleash your strength with Juggernaut 10’s, a focused 4-week program designed for serious lifters looking to build muscle and power. Train four days a week with a mix of compound lifts and accessory movements, including bench presses, deadlifts, and military presses, all tailored to push your limits. Each workout emphasizes high-rep sets to maximize hypertrophy and strength gains. Equip yourself with a full gym and get ready to elevate your performance!
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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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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)
5
10 reps
-
2
Floor Press (Barbell)
3
8 reps
-
3
Dumbbell Row
5
15 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Chest Fly (Cable)
4
15 reps
-
6
Lat Pulldown
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
10 reps
20 reps
-
-
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Dumbbell Row
5
15 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
Incline Bench Press (Dumbbell)
4
8 reps
-
6
Lat Pulldown (behind neck)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Floor Press (Barbell)
8
3 reps
-
3
Dumbbell Row
5
15 reps
-
4
Pullover (Dumbbell)
4
15 reps
-
5
Chest Fly (Cable)
3
12 reps
-
6
Incline Bench Press (Barbell)
5
3 reps
-
7
Lat Pulldown (Close Grip)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Dumbbell Row
3
10 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Chest Fly (Dumbbell)
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Hack Squat
3
10 reps
-
3
Good Morning
4
15 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
T-Bar Row
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
10 reps
20 reps
-
-
-
2
Deficit Deadlift (Barbell)
4
8 reps
-
3
Good Morning
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
15 reps
-
5
V-Grip Barbell Row
4
15 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
3
Stiff Leg Deadlift
4
5 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
V-Grip Barbell Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Hack Squat
3
5 reps
-
4
Good Morning
3
5 reps
-
5
Back Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
-
2
YTI
3
10 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Dip (Weighted)
4
AMRAP
-
6
Arnold Press
4
10 reps
-
7
Rear Delt Fly (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2
1
5 reps
10 reps
20 reps
-
-
-
2
Front / Side Raises
4
10 reps
-
3
Shrug (Dumbbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
4
8 reps
-
7
Rear Delt Fly (Dumbbell)
3
12 reps
-
8
Lat Press Down
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Front / Side Raises
3
10 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
5
Dip (Bodyweight)
4
AMRAP
-
6
Seated Shoulder Press (Dumbbell)
3
12 reps
-
7
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
YTI
3
7 reps
-
3
Shrug (Dumbbell)
3
8 reps
-
4
Chin-Up (Bodyweight)
1
1
1
10 reps
7 reps
5 reps
-
-
-
5
Dip (Bodyweight)
1
1
1
10 reps
7 reps
5 reps
-
-
-
6
Arnold Press
3
8 reps
-
7
Lat Press Down
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
5 reps
-
3
Leg Press
3
20 reps
-
4
Leg Curl
3
20 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
10 reps
20 reps
-
-
-
2
Front Squat (Barbell)
5
5 reps
-
3
Leg Press
3
15 reps
-
4
Single Leg Curl
3
20 reps
-
5
Back Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
-
-
-
-
2
Front Squat (Barbell)
6
3 reps
-
3
Leg Press
4
15 reps
-
4
Single Leg Curl
3
20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Press
3
7 reps
-
4
Single Leg Curl
3
10 reps
-
5
Back Extension
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
-
2
Floor Press (Barbell)
3 Sets
8 Reps
-
3
Dumbbell Row
5 Sets
15 Reps
-
4
Dip (Bodyweight)
4 Sets
AMRAP
-
5
Chest Fly (Cable)
4 Sets
15 Reps
-
6
Lat Pulldown
4 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
10 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Good Morning
4 Sets
15 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
15 Reps
-
5
T-Bar Row
4 Sets
15 Reps
-
Day 3
1
Military Press (Barbell)
5 Sets
10 Reps
-
2
YTI
3 Sets
10 Reps
-
3
Shrug (Barbell)
4 Sets
12 Reps
-
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
5
Dip (Weighted)
4 Sets
AMRAP
-
6
Arnold Press
4 Sets
10 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
10 Reps
-
2
Front Squat (Barbell)
5 Sets
5 Reps
-
3
Leg Press
3 Sets
20 Reps
-
4
Leg Curl
3 Sets
20 Reps
-
5
Back Extension (Weighted)
3 Sets
12 Reps
-