Workout Routine

2023 Juggernaut - 10s Acc

by migchez

Workouts

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
60 sec
2
60% TM
5
60 sec
3
60% TM
5
60 sec
4
60% TM
5
60 sec
5
60% TM
5
60 sec
6
60% TM
5
60 sec
7
60% TM
5
60 sec
8
60% TM
5
60 sec
9
60% TM
5
60 sec
10
60% TM
5 +
amrap
60 sec

bench press

10 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
0 sec
2
@RPE8
8
0 sec
3
@RPE9
8 +
amrap
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

3 sets

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
150 sec
2
@RPE8
10
150 sec
3
@RPE9
10 +
amrap
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Arnold Press

3 sets

Single Arm Overhead Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE9
10 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Single Arm Overhead Cable Extension

3 sets

ab wheel

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

ab wheel

3 sets

KB Clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
4
–
–
5
30 sec
5
–
–
5
30 sec
6
–
–
5
30 sec
7
–
–
5
30 sec
8
–
–
5
30 sec
9
–
–
5
30 sec
10
–
–
5
30 sec

KB Clean

10 sets

MB Slams

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec
6
–
–
5
100 sec
7
–
–
5
100 sec
8
–
–
5
100 sec
9
–
–
5
100 sec
10
–
–
5
100 sec

MB Slams

10 sets

Tuesday

Box Jump

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec
4
5
45 sec
5
5
45 sec
6
5
45 sec

Box Jump

6 sets

DB Squat Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

DB Squat Jump

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
60 sec
2
60% TM
5
60 sec
3
60% TM
5
60 sec
4
60% TM
5
60 sec
5
60% TM
5
60 sec
6
60% TM
5
60 sec
7
60% TM
5
60 sec
8
60% TM
5
60 sec
9
60% TM
5
60 sec
10
60% TM
5 +
amrap
60 sec

squat

10 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE9
10 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 kg.

leg press

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE9
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

chest supported rows

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE9
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

concentration curl

3 sets

Stretching

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Stretching

1 sets

Thursday

military press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
60 sec
2
60% TM
5
60 sec
3
60% TM
5
60 sec
4
60% TM
5
60 sec
5
60% TM
5
60 sec
6
60% TM
5
60 sec
7
60% TM
5
60 sec
8
60% TM
5
60 sec
9
60% TM
5
60 sec
10
60% TM
5 +
amrap
60 sec

military press

10 sets

Dip Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
120 sec
2
@RPE8
10 +
amrap
120 sec
3
@RPE9
10 +
amrap
120 sec

Dip Machine

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE9
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE9
12 +
amrap
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

rear delt fly

3 sets

Weighted Incline Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

Weighted Incline Crunch

3 sets

MB Wall Throws

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
4
–
–
5
30 sec
5
–
–
5
30 sec
6
–
–
5
30 sec
7
–
–
5
30 sec
8
–
–
5
30 sec
9
–
–
5
30 sec

MB Wall Throws

9 sets

single arm overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
30 sec
2
–
–
5
30 sec
3
–
–
5
30 sec
4
–
–
5
30 sec
5
–
–
5
30 sec

single arm overhead press

5 sets

Friday/Sat

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
60 sec
2
60% TM
5
60 sec
3
60% TM
5
60 sec
4
60% TM
5
60 sec
5
60% TM
5
60 sec
6
60% 1RM
5
60 sec
7
60% TM
5
60 sec
8
60% TM
5
60 sec
9
60% TM
5
60 sec
10
60% TM
5 +
amrap
60 sec

deadlift

10 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
120 sec
2
@RPE8
5
120 sec
3
@RPE9
5 +
amrap
120 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE9
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
120 sec
2
@RPE8
8
120 sec
3
@RPE9
8
120 sec

seated incline curl

3 sets

Weighted Incline Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Weighted Incline Crunch

3 sets

Stretching

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Stretching

1 sets