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Juggernaut 2.0
by Ben G.
108 athletes joined
Program Description
SBOD focused program, variety of rep ranges. Four waves, different rep range per. Each wave is three weeks plus a deload week if necessary (not written here). Use 90% of true or estimated 1RM as initial training max. Every wave (after three weeks) training max is updated according to performance on an AMRAP so no problem with starting light. Add accessories according to preference, should do something though. Old program by Chad Wesley Smith of Juggernaut Training Systems. For his more recent stuff see jtsstrength.com.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Nov 15, 2023 07:20
Last Edited
Jun 24, 2024 08:38
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
60%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
60%
2
Squat (Barbell)
1 Set
AMRAP
60%
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
60%
2
Deadlift (Barbell)
1 Set
AMRAP
60%
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
60%
2
Overhead Press (Barbell)
1 Set
AMRAP
60%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
10 Reps
55%
62.5%
67.5%
2
Bench Press (Barbell)
1 Set
AMRAP
67.5%
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
10 Reps
55%
62.5%
67.5%
2
Squat (Barbell)
1 Set
AMRAP
67.5%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
10 Reps
55%
62.5%
67.5%
2
Overhead Press (Barbell)
1 Set
AMRAP
67.5%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
10 Reps
55%
62.5%
67.5%
2
Deadlift (Barbell)
1 Set
AMRAP
67.5%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
50%
60%
70%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
50%
60%
70%
2
Squat (Barbell)
1 Set
AMRAP
75%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
50%
60%
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
75%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
50%
60%
70%
2
Deadlift (Barbell)
1 Set
AMRAP
75%
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
1 Set
AMRAP
65%
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Squat (Barbell)
1 Set
AMRAP
65%
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
65%
2
Overhead Press (Barbell)
1 Set
AMRAP
65%
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Deadlift (Barbell)
1 Set
AMRAP
65%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
8 Reps
60%
67.5%
72.5%
2
Bench Press (Barbell)
1 Set
AMRAP
67.5%
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
8 Reps
60%
67.5%
72.5%
2
Squat (Barbell)
1 Set
AMRAP
67.5%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
8 Reps
60%
67.5%
72.5%
2
Overhead Press (Barbell)
1 Set
AMRAP
67.5%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
60 Reps
67.5 Reps
72.5 Reps
3%
3%
8%
2
Deadlift (Barbell)
1 Set
AMRAP
67.5%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
75%
2
Squat (Barbell)
1 Set
AMRAP
80%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
80%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
80%
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Squat (Barbell)
1 Set
AMRAP
70%
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
72.5%
77.5%
2
Bench Press (Barbell)
1 Set
AMRAP
77.5%
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
72.5%
77.5%
2
Squat (Barbell)
1 Set
AMRAP
77.5%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
72.5%
77.5%
2
Overhead Press (Barbell)
1 Set
AMRAP
77.5%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
72.5%
77.5%
2
Deadlift (Barbell)
1 Set
AMRAP
77.5%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
75%
80%
2
Squat (Barbell)
1 Set
AMRAP
85%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
75%
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
Day 1
1
Bench Press (Barbell)
6 Sets
3 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
75%
Day 2
1
Squat (Barbell)
6 Sets
3 Reps
75%
2
Squat (Barbell)
1 Set
AMRAP
75%
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
AMRAP
75%
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
1 Set
AMRAP
75%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
1 Reps
1 Reps
3 Reps
70%
77.5%
82.5%
2
Bench Press (Barbell)
1 Set
AMRAP
82.5%
Day 2
1
Squat (Barbell)
1 Set
1 Set
4 Sets
1 Reps
1 Reps
3 Reps
70%
77.5%
82.5%
2
Squat (Barbell)
1 Set
AMRAP
82.5%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
1 Reps
1 Reps
3 Reps
70%
77.5%
82.5%
2
Overhead Press (Barbell)
1 Set
AMRAP
82.5%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
4 Sets
1 Reps
1 Reps
3 Reps
70%
77.5%
82.5%
2
Deadlift (Barbell)
1 Set
AMRAP
82.5%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
75%
80%
85%
2
Squat (Barbell)
1 Set
AMRAP
90%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
90%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
50%
60%
70%
75%
80%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
90%