Workout Routine

Juggernaut 10s Wave IL

by AFenn1291

Starting TM is 90% of 1RM.

Workouts

Accumulation Bench

bench press

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

bench press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

lat pulldown

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2.5 kg

tricep pushdown

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2.5 kg

upright row

3 sets

Accumulation Squat

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

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
6 +
amrap
90 sec
2
100% TM
6 +
amrap
90 sec
3
100% TM
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 2 kg

bulgarian split squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
90 sec
2
100% TM
8 +
amrap
90 sec
3
100% TM
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 10 kg

hip thrust

3 sets

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
90 sec
2
10 +
amrap
90 sec
3
10 +
amrap
90 sec
4
10 +
amrap
90 sec

hanging leg raises

4 sets

Accumulation OHP

overhead 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

overhead press

10 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
90 sec
2
100% TM
8 +
amrap
90 sec
3
100% TM
8 +
amrap
90 sec
4
100% TM
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase TM by 5 kg

barbell row

4 sets

Seated dumbbell power cleans

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
90 sec
2
100% TM
10 +
amrap
90 sec
3
100% TM
10 +
amrap
90 sec
4
100% TM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

Seated dumbbell power cleans

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
90 sec
2
100% TM
8 +
amrap
90 sec
3
100% TM
8 +
amrap
90 sec
4
100% TM
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

shrug

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12 +
amrap
90 sec
2
100% TM
12 +
amrap
90 sec
3
100% TM
12 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 8+ reps, increase TM by 2 kg

seated incline curl

3 sets

Accumulation Deadlift

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% 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

deadlift

10 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
90 sec
2
100% TM
10 +
amrap
90 sec
3
100% TM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
90 sec
2
100% TM
10 +
amrap
90 sec
3
100% TM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 5 kg

leg curl

3 sets

hanging leg raises

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

hanging leg raises

3 sets

Intensification Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
90 sec
2
63% TM
5
90 sec
3
68% TM
10
90 sec
4
68% TM
10
90 sec
5
68% TM
10 +
amrap
90 sec

bench press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

lat pulldown

4 sets

Seated dumbbell power cleans

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Seated dumbbell power cleans

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

tricep pushdown

4 sets

Intensification Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
68% TM
3
90 sec
2
68% TM
3
90 sec
3
68% TM
3
90 sec
4
68% TM
3
90 sec
5
68% TM
3
90 sec
6
68% TM
3
90 sec
7
68% TM
3
90 sec
8
68% TM
3
90 sec
9
68% TM
3
90 sec
10
68% TM
3 +
amrap
90 sec

squat

10 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

hip thrust

4 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

adductor machine

4 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

Crunches

3 sets

Intensification OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
5
100 sec
2
63% TM
5
100 sec
3
68% TM
10
100 sec
4
68% TM
10
100 sec
5
68% TM
10 +
amrap
100 sec

overhead press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

lat pulldown

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15 +
amrap
100 sec
2
100% TM
15 +
amrap
100 sec
3
100% TM
15 +
amrap
100 sec
4
100% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 10+ reps, increase TM by 2 kg

lateral raise

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 1 kg

curl

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2.5 kg

triceps pushdowns

4 sets

Intensification Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
68% TM
3
90 sec
2
68% TM
3
90 sec
3
68% TM
3
90 sec
4
68% TM
3
90 sec
5
68% TM
3
90 sec
6
68% TM
3
90 sec
7
68% TM
3
90 sec
8
68% TM
3
90 sec
9
68% TM
3
90 sec
10
68% TM
3
90 sec

deadlift

10 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
100 sec
2
100% TM
5 +
amrap
100 sec
3
100% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

leg press

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

leg curl

3 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

Crunches

3 sets

Realization Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
60% TM
3
120 sec
3
70% TM
1
120 sec
4
75% TM
10 +
amrap
120 sec

bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

lat pulldown

4 sets

Seated dumbbell power cleans

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Seated dumbbell power cleans

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2.5 kg

tricep pushdown

4 sets

Realization Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
60% TM
3
100 sec
3
70% TM
1
100 sec
4
75% TM
10 +
amrap
100 sec

squat

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

leg curl

3 sets

adductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

adductor machine

4 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

4 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

Crunches

3 sets

Realization OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
60% TM
3
100 sec
3
70% TM
1
100 sec
4
75% TM
10 +
amrap
100 sec

overhead press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

lat pulldown

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15 +
amrap
100 sec
2
100% TM
15 +
amrap
100 sec
3
100% TM
15 +
amrap
100 sec
4
100% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 5+ reps, increase TM by 2 kg

lateral raise

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 2 kg

curl

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

triceps pushdowns

4 sets

Realization

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
60% TM
3
100 sec
3
70% TM
1
100 sec
4
75% TM
10 +
amrap
100 sec

deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
100 sec
2
100% TM
5 +
amrap
100 sec
3
100% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 10 kg

leg press

3 sets

abductor machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
100 sec
4
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

abductor machine

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

leg curl

3 sets

Ab Machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
100 sec
2
100% TM
8 +
amrap
100 sec
3
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 7+ reps, increase TM by 5 kg

Ab Machine

3 sets