logo
Juggernaut 2.0 - 8’s
by Jeff L.
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 09, 2024 03:52
down_app
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
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
60%
67.5%
72.5%
2
2” ACB Bench Press
3 Sets
10-15 Reps
@7-8
3
Seated Rhino Row
3 Sets
10-15 Reps
@7-8
4
High Incline DB Bench
3 Sets
10-15 Reps
@7-8
5
Pull-Up (Weighted)
3 Sets
8-15 Reps
@7-8
6
ACB Reverse Close Grip Bench
3 Sets
10-15 Reps
@7-8
7
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7-8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
60%
67.5%
72.5%
2
Floor Press (Barbell)
3 Sets
8-12 Reps
@7-8
3
T-Bar Row
3 Sets
10-15 Reps
@7-8
4
Seated Military Press (Barbell)
3 Sets
10-15 Reps
@7-8
5
Lat Pulldown
3 Sets
10-15 Reps
@7-8
6
Bench Press (Close Grip)
3 Sets
10-15 Reps
@7-8
7
Hammer Curl
3 Sets
10-15 Reps
@7-8
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
60%
67.5%
72.5%
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
3
Sandbag Load
3 Sets
8-15 Reps
@7-8
4
Belt Squat
3 Sets
10-15 Reps
@7-8
5
Suitcase Carry
3 Sets
30-60 secs
@7-8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
60%
67.5%
72.5%
2
Box Squat (Barbell)
3 Sets
8-12 Reps
@7-8
3
GHR’s
3 Sets
12-20 Reps
@7-8
4
Goblet Squat
3 Sets
12-20 Reps
@7-8
5
Sit Up
3 Sets
12-20 Reps
@7-8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
2 Reps
1 Reps
8 Reps
50%
60%
70%
75%
80%
2
2” ACB Bench Press
3 Sets
10-15 Reps
@8-9
3
Seated Rhino Row
3 Sets
10-15 Reps
@8-9
4
High Incline DB Bench
3 Sets
10-15 Reps
@8-9
5
Pull-Up (Weighted)
3 Sets
8-15 Reps
@8-9
6
ACB Reverse Close Grip Bench
3 Sets
10-15 Reps
@8-9
7
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
2 Reps
1 Reps
8 Reps
50%
60%
70%
75%
80%
2
Floor Press (Barbell)
3 Sets
8-12 Reps
@8-9
3
T-Bar Row
2 Sets
1 Set
10-15 Reps
-15 Reps
@8-9
@8-9
4
Seated Military Press (Barbell)
3 Sets
10-15 Reps
@8-9
5
Lat Pulldown
3 Sets
10-15 Reps
@8-9
6
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8-9
7
Hammer Curl
3 Sets
10-15 Reps
@8-9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
2 Reps
1 Reps
8 Reps
50%
60%
70%
75%
80%
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8-9
3
Sandbag Load
3 Sets
8-15 Reps
@8-9
4
Belt Squat
3 Sets
10-15 Reps
@8-9
5
Suitcase Carry
3 Sets
30-60 secs
@8-9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
2 Reps
1 Reps
8 Reps
50%
60%
70%
75%
80%
2
Box Squat (Barbell)
3 Sets
8-12 Reps
@8-9
3
GHR’s
3 Sets
12-20 Reps
@8-9
4
Goblet Squat
3 Sets
12-20 Reps
@8-9
5
Sit Up
3 Sets
12-20 Reps
@8-9
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
55%
2
2” ACB Bench Press
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
3
Rhino Row - Single Arm
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
4
High Incline DB Bench
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
5
Pull-Up (Weighted)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@7
6
ACB Reverse Close Grip Bench
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
7
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
55%
2
Floor Press (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@7
3
T-Bar Row
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
4
Seated Military Press (Barbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
5
Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
6
Bench Press (Close Grip)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
7
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
55%
2
Bent Over Row (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@7
3
Sandbag Load
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@7
4
Belt Squat
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@7
5
Suitcase Carry
1 Set
2 Sets
30-60 secs
30-60 secs
@9
@7
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
55%
2
Box Squat (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@7
3
GHR’s
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@7
4
Goblet Squat
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@7
5
Sit Up
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@7