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Juggernaut 8’s

by Michael G.
2 athletes joined

Program Description

Wave 2 of juggernaut powerlifting program. Complete wave 1 (10's first).

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 27, 2024 07:00
  • Last Edited
    Jul 23, 2024 10:06
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Scan QR Code to Download
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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
Deadlift (Barbell)
5
8 reps
2
Deficit Deadlift (Barbell)
3
3 reps
3
Barbell Row
3
10 reps
4
Good Morning
4
5 reps
5
Back Extension
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
3 reps
8 reps
2
Deadlift (Speed pulls)
4
5 reps
3
Seated Row (Cable)
4
10 reps
4
Good Morning
3
15 reps
5
Walking Lunge
3
15 reps
6
T-Bar Row
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
2
Pull-Up (Bodyweight)
1
50-100 reps
3
T-Bar Row
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
4
Shrug (Barbell)
3
15 reps
5
Back Extension
3
15 reps
Day 1
#
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 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
2
Bench Press (Dumbbell)
5
5 reps
3
Dumbbell Row
5
15 reps
4
Dip (Bodyweight)
3
AMRAP
5
Wide Grip Pull-Up
3
AMRAP
6
Chest Fly (Dumbbell)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
3 reps
8 reps
2
Floor Press (Barbell)
6
3 reps
3
Dumbbell Row
4
10 reps
4
Pull-Up (Bodyweight)
4
AMRAP
5
Incline Bench Press (Dumbbell)
4
5 reps
6
Dip (Bodyweight)
4
AMRAP
7
Incline Chest Fly (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
2
Bench Press (Wide Grip)
3
10 reps
3
Bench Press (Close Grip)
4
5 reps
4
Kroc Row
3
10 reps
5
Pullover (Dumbbell)
3
12 reps
6
Chest Fly (Cable)
3
10 reps
7
Incline Bench Press (Dumbbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
7 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 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
8 reps
2
Front / Side Raises
3
10 reps
3
Farmer's Walk (Weighted)
3
1 reps
4
Dip (Bodyweight)
3
AMRAP
5
Behind-the-Neck Lat Pulldown
4
12 reps
6
Arnold Press
4
8 reps
7
Rear Delt Cable Fly
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
3
3 reps
8 reps
2
YTI
3
8 reps
3
Upright Row (Barbell)
3
10 reps
4
Shrug (Barbell)
3
12 reps
5
Behind-the-Neck Lat Pulldown
4
8 reps
6
Seated Shoulder Press (Dumbbell)
4
8 reps
7
Face Pull
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
2
Front / Side Raises
3
10 reps
3
Upright Row (Barbell)
3
10 reps
4
Shrug (Dumbbell)
4
10 reps
5
Overhead Press (Dumbbell)
3
12 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
Dip (Bodyweight)
1
1
1
10 reps
7 reps
5 reps
5
Arnold Press
3
8 reps
6
Lat Press Down
3
7 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
2
Front Squat (Barbell)
5
5 reps
3
Leg Press
3
12 reps
4
Single Leg Curl
3
20 reps
5
Back Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
8 reps
2
Front Squat (Barbell)
3
5 reps
3
Leg Press
3
12 reps
4
Single Leg Curl
3
20 reps
5
Back Extension
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
8 reps
2
Front Squat (Barbell)
4
5 reps
3
Leg Press
3
12 reps
4
Single Leg Curl
3
20 reps
5
Back Extension
3
15 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
Deadlift (Barbell)
5 Sets
8 Reps
2
Deficit Deadlift (Barbell)
3 Sets
3 Reps
3
Barbell Row
3 Sets
10 Reps
4
Good Morning
4 Sets
5 Reps
5
Back Extension
2 Sets
20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
8 Reps
2
Bench Press (Dumbbell)
5 Sets
5 Reps
3
Dumbbell Row
5 Sets
15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Wide Grip Pull-Up
3 Sets
AMRAP
6
Chest Fly (Dumbbell)
4 Sets
15 Reps
Day 3
1
Military Press (Barbell)
5 Sets
8 Reps
2
Front / Side Raises
3 Sets
10 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Behind-the-Neck Lat Pulldown
4 Sets
12 Reps
6
Arnold Press
4 Sets
8 Reps
7
Rear Delt Cable Fly
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
5 Sets
8 Reps
2
Front Squat (Barbell)
5 Sets
5 Reps
3
Leg Press
3 Sets
12 Reps
4
Single Leg Curl
3 Sets
20 Reps
5
Back Extension
4 Sets
10 Reps