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Juggernaut 2.0 + accessories

by Dean Daoud
1 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
    May 23, 2025 05:29
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unleash your strength with Juggernaut 2.0 + Accessories, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll tackle a variety of barbell and accessory exercises that target major muscle groups and enhance your overall power. With a focus on progressive overload and tailored intensity levels, this program ensures you build muscle while improving your technique. Get ready to elevate your training and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Behind-the-Neck Push Press
2
2
12 reps
12 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Bench Press (Barbell)
1
AMRAP
67.5%
3
Behind-the-Neck Push Press
2
2
12 reps
12 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Behind-the-Neck Push Press
2
2
12 reps
12 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Behind-the-Neck Push Press
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Bench Press (Barbell)
1
AMRAP
67.5%
3
Behind-the-Neck Push Press
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Behind-the-Neck Push Press
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Behind-the-Neck Push Press
2
8 reps
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
72.5%
77.5%
2
Bench Press (Barbell)
1
AMRAP
77.5%
3
Behind-the-Neck Push Press
2
8 reps
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Behind-the-Neck Push Press
2
8 reps
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Behind-the-Neck Push Press
2
6 reps
RPE 8
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Bench Press (Barbell)
1
AMRAP
82.5%
3
Behind-the-Neck Push Press
2
6 reps
-
4
Bugenflys
1
1
1
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Squat (Barbell)
1
AMRAP
60%
3
Bulgarian Split Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Squat (Barbell)
1
AMRAP
67.5%
3
Bulgarian Split Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Squat (Barbell)
1
AMRAP
75%
3
Bulgarian Split Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Squat (Barbell)
1
AMRAP
67.5%
3
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
9 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Squat (Barbell)
1
AMRAP
80%
3
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
72.5%
77.5%
2
Squat (Barbell)
1
AMRAP
77.5%
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Squat (Barbell)
1
AMRAP
82.5%
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Squat (Barbell)
1
AMRAP
90%
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
60%
2
Overhead Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Dumbbell)
2
2
15 reps
15 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Overhead Press (Barbell)
1
AMRAP
67.5%
3
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Barbell)
2
2
15 reps
15 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Overhead Press (Barbell)
1
AMRAP
67.5%
3
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
72.5%
77.5%
2
Overhead Press (Barbell)
1
AMRAP
77.5%
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
3 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Overhead Press (Barbell)
1
AMRAP
82.5%
3
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Bugenflys
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1
AMRAP
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
Deadlift (Barbell)
1
AMRAP
60%
3
Hyperextension
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Deadlift (Barbell)
1
AMRAP
67.5%
3
Hyperextension
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Hyperextension
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Leg Curl
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Hyperextension
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Deadlift (Barbell)
1
AMRAP
67.5%
3
Hyperextension
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Hyperextension
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Hyperextension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
72.5%
77.5%
2
Deadlift (Barbell)
1
AMRAP
77.5%
3
Hyperextension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Hyperextension
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Hyperextension
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Deadlift (Barbell)
1
AMRAP
82.5%
3
Hyperextension
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
6
Calf Raise (Leg Press)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
90%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
60%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Behind-the-Neck Push Press
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
4
Bugenflys
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
60%
2
Squat (Barbell)
1 Set
AMRAP
60%
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
4
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Calf Raise (Leg Press)
3 Sets
-
Day 3
No exercises added to this day
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
60%
2
Overhead Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
15 Reps
15 Reps
@7
@8
4
Bugenflys
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 5
1
Deadlift (Barbell)
4 Sets
10 Reps
60%
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Hyperextension
1 Set
2 Sets
12 Reps
12 Reps
@7
@8
4
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Calf Raise (Leg Press)
3 Sets
-