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Juggernaut 2.0 - 8’s

by Jeff L.
3 athletes joined

Program Description

Juggernaut 2.0 - 8’s Wave

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2024 03:00
  • Last Edited
    Jun 18, 2025 11:04

Summary

Unleash your strength with Juggernaut 2.0 - 8’s, a focused 4-week program designed for serious lifters. Committing just 4 days a week, you'll tackle a variety of compound and accessory lifts, including the barbell bench press and overhead press, all while honing your technique and building muscle endurance. Each session is structured to push your limits, combining high-rep sets with targeted intensity to maximize gains. Perfect for those ready to elevate their training in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Glutes
10.1%
Lats
8.9%
Triceps
8.9%
Chest
8.7%
Front Delts
8.4%
Upper Back
8.4%
Abs
8.2%
Hamstrings
7.2%
Biceps
6.4%
Middle Delts
6.2%
Adductors
2%
Forearms
1.5%
Lower Back
1.5%
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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
8 reps
65%
2
2” ACB Bench Press
3
10-15 reps
RPE 7
3
Seated Rhino Row
3
10-15 reps
RPE 7
4
High Incline DB Bench
3
10-15 reps
RPE 7
5
Pull-Up (Weighted)
3
8-15 reps
RPE 7
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
2” ACB Bench Press
3
10-15 reps
RPE 7-8
3
Seated Rhino Row
3
10-15 reps
RPE 7-8
4
High Incline DB Bench
3
10-15 reps
RPE 7-8
5
Pull-Up (Weighted)
3
8-15 reps
RPE 7-8
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 7-8
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
2 reps
1 reps
8 reps
50%
60%
70%
75%
80%
2
2” ACB Bench Press
3
10-15 reps
RPE 8-9
3
Seated Rhino Row
3
10-15 reps
RPE 8-9
4
High Incline DB Bench
3
10-15 reps
RPE 8-9
5
Pull-Up (Weighted)
3
8-15 reps
RPE 8-9
6
ACB Reverse Close Grip Bench
3
10-15 reps
RPE 8-9
7
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
55%
2
2” ACB Bench Press
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
3
Rhino Row - Single Arm
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
High Incline DB Bench
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
5
Pull-Up (Weighted)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 7
6
ACB Reverse Close Grip Bench
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
7
Bicep Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
65%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7
3
Sandbag Load
3
8-15 reps
RPE 7
4
Belt Squat
3
10-15 reps
RPE 7
5
Suitcase Carry
3
30-60 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Sandbag Load
3
8-15 reps
RPE 7-8
4
Belt Squat
3
10-15 reps
RPE 7-8
5
Suitcase Carry
3
30-60 secs
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
2 reps
1 reps
8 reps
50%
60%
70%
75%
80%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 8-9
3
Sandbag Load
3
8-15 reps
RPE 8-9
4
Belt Squat
3
10-15 reps
RPE 8-9
5
Suitcase Carry
3
30-60 secs
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
55%
2
Bent Over Row (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
Sandbag Load
1
2
8-15 reps
8-15 reps
RPE 9
RPE 7
4
Belt Squat
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
5
Suitcase Carry
1
2
30-60 secs
30-60 secs
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
65%
2
Floor Press (Barbell)
3
8-12 reps
RPE 7
3
T-Bar Row
3
10-15 reps
RPE 7
4
Seated Military Press (Barbell)
3
10-15 reps
RPE 7
5
Lat Pulldown
3
10-15 reps
RPE 7
6
Bench Press (Close Grip)
3
10-15 reps
RPE 7
7
Hammer Curl
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Floor Press (Barbell)
3
8-12 reps
RPE 7-8
3
T-Bar Row
3
10-15 reps
RPE 7-8
4
Seated Military Press (Barbell)
3
10-15 reps
RPE 7-8
5
Lat Pulldown
3
10-15 reps
RPE 7-8
6
Bench Press (Close Grip)
3
10-15 reps
RPE 7-8
7
Hammer Curl
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
8 reps
5 reps
2 reps
1 reps
8 reps
50%
60%
70%
75%
80%
2
Floor Press (Barbell)
3
8-12 reps
RPE 8-9
3
T-Bar Row
2
1
10-15 reps
-15 reps
RPE 8-9
RPE 8-9
4
Seated Military Press (Barbell)
3
10-15 reps
RPE 8-9
5
Lat Pulldown
3
10-15 reps
RPE 8-9
6
Bench Press (Close Grip)
3
10-15 reps
RPE 8-9
7
Hammer Curl
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
55%
2
Floor Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
T-Bar Row
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
4
Seated Military Press (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
5
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
6
Bench Press (Close Grip)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
7
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
65%
2
Box Squat (Barbell)
3
8-12 reps
RPE 7
3
GHR’s
3
12-20 reps
RPE 7
4
Goblet Squat
3
12-20 reps
RPE 7
5
Sit Up
3
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Box Squat (Barbell)
3
8-12 reps
RPE 7-8
3
GHR’s
3
12-20 reps
RPE 7-8
4
Goblet Squat
3
12-20 reps
RPE 7-8
5
Sit Up
3
12-20 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
2 reps
1 reps
8 reps
50%
60%
70%
75%
80%
2
Box Squat (Barbell)
3
8-12 reps
RPE 8-9
3
GHR’s
3
12-20 reps
RPE 8-9
4
Goblet Squat
3
12-20 reps
RPE 8-9
5
Sit Up
3
12-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
55%
2
Box Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
3
GHR’s
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
4
Goblet Squat
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
5
Sit Up
1
2
12-20 reps
12-20 reps
RPE 9
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8 Reps
65%
2
2” ACB Bench Press
3 Sets
10-15 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
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
8 Reps
65%
2
Floor Press (Barbell)
3 Sets
8-12 Reps
@7
3
T-Bar Row
3 Sets
10-15 Reps
@7
4
Seated Military Press (Barbell)
3 Sets
10-15 Reps
@7
5
Lat Pulldown
3 Sets
10-15 Reps
@7
6
Bench Press (Close Grip)
3 Sets
10-15 Reps
@7
7
Hammer Curl
3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7
3
Sandbag Load
3 Sets
8-15 Reps
@7
4
Belt Squat
3 Sets
10-15 Reps
@7
5
Suitcase Carry
3 Sets
30-60 secs
@7
Day 4
1
Deadlift (Barbell)
5 Sets
8 Reps
65%
2
Box Squat (Barbell)
3 Sets
8-12 Reps
@7
3
GHR’s
3 Sets
12-20 Reps
@7
4
Goblet Squat
3 Sets
12-20 Reps
@7
5
Sit Up
3 Sets
12-20 Reps
@7