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Juggernaut 10’s

by Michael G.
4 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
    Aug 18, 2024 05:21
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AppleStore
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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