8 Week Strength Training: THE JUGGERNAUT

Written By Scar Soldier

An 8-week strength-focused lifting program is designed to help you increase maximal strength in the key compound movements: squat, deadlift, bench press, and overhead press. This program uses a progressive overload approach, where the goal is to increase weight, reps, or intensity each week, focusing on low-rep, high-weight sets for maximum strength gains.

This 8-week program is based on the 5/3/1 method popularized by Jim Wendler, with a few modifications to suit your needs. You'll train 4 days a week (Upper/Lower split), with each workout focused on one of the key lifts. Each week will progressively build intensity while giving you enough recovery time.

General Guidelines:

  • Reps and Sets: Primarily low reps (3-5) for strength and progressively higher intensity.

  • Rest Periods: 2-3 minutes between heavy sets.

  • Progressive Overload: Increase the weight each week, either by a fixed amount (5-10 lbs) or based on your performance.

  • Tempo: Focus on controlled movements, especially during the eccentric (lowering) phase. Speed up on the concentric (lifting) phase.

  • Warm-up and Cool-down: Always include a warm-up (dynamic stretches, light sets) and cool-down (static stretches, foam rolling) to minimize injury risk and improve recovery.

Training Split:

  • Day 1: Upper Body – Bench Press Focus

  • Day 2: Lower Body – Squat Focus

  • Day 3: Upper Body – Overhead Press Focus

  • Day 4: Lower Body – Deadlift Focus

Weekly Overview (4-Day Split):

DayFocusMain LiftAccessory WorkDay 1Upper Body (Push)Bench PressIncline Press, Dumbbell Rows, Tricep ExtensionsDay 2Lower Body (Squat)Back SquatLeg Press, Lunges, Leg Curls, Calf RaisesDay 3Upper Body (Press)Overhead PressLateral Raises, Dumbbell Chest Press, Face PullsDay 4Lower Body (Pull)DeadliftBarbell Rows, Hamstring Curls, Shrugs

8-Week Program Breakdown:

Week 1-2: Building the Foundation

Focus on moderate weights (around 70-75% of your max) with higher volume (5 sets) to set a solid base. These first two weeks will help build the foundation for strength while you learn to manage volume and frequency.

Day 1: Upper Body – Bench Press Focus

  1. Bench Press: 5 sets x 5 reps (70-75% 1RM)

  2. Incline Dumbbell Press: 3 sets x 8-10 reps

  3. Barbell Row: 3 sets x 8 reps

  4. Tricep Rope Pushdowns: 3 sets x 10-12 reps

  5. Dumbbell Lateral Raises: 3 sets x 12 reps

Day 2: Lower Body – Squat Focus

  1. Back Squat: 5 sets x 5 reps (70-75% 1RM)

  2. Leg Press: 4 sets x 8 reps

  3. Walking Lunges: 3 sets x 12 reps per leg

  4. Leg Curls (Machine or Dumbbell): 3 sets x 10-12 reps

  5. Standing Calf Raises: 4 sets x 12-15 reps

Day 3: Upper Body – Overhead Press Focus

  1. Overhead Press: 5 sets x 5 reps (70-75% 1RM)

  2. Dumbbell Bench Press: 3 sets x 8 reps

  3. Lateral Raises: 3 sets x 12 reps

  4. Face Pulls: 3 sets x 12 reps

  5. Dips: 3 sets x 6-8 reps

Day 4: Lower Body – Deadlift Focus

  1. Deadlift: 5 sets x 5 reps (70-75% 1RM)

  2. Barbell Rows: 4 sets x 6-8 reps

  3. Romanian Deadlifts: 3 sets x 8 reps

  4. Hamstring Curls: 3 sets x 12 reps

  5. Shrugs: 3 sets x 10-12 reps

Week 3-4: Increasing Intensity

In these weeks, you’ll increase the intensity by working closer to your 80% 1RM and reducing the reps (to 4-6). This will help you focus on strength gains with more weight and fewer reps.

Day 1: Upper Body – Bench Press Focus

  1. Bench Press: 4 sets x 4 reps (80% 1RM)

  2. Incline Barbell Press: 3 sets x 6-8 reps

  3. Barbell Rows: 3 sets x 6-8 reps

  4. Tricep Dips (Weighted): 3 sets x 6-8 reps

  5. Cable Lateral Raises: 3 sets x 12 reps

Day 2: Lower Body – Squat Focus

  1. Back Squat: 4 sets x 4 reps (80% 1RM)

  2. Leg Press: 4 sets x 6-8 reps

  3. Bulgarian Split Squats: 3 sets x 8 reps per leg

  4. Leg Curls: 3 sets x 10-12 reps

  5. Seated Calf Raises: 4 sets x 12 reps

Day 3: Upper Body – Overhead Press Focus

  1. Overhead Press: 4 sets x 4 reps (80% 1RM)

  2. Dumbbell Bench Press: 3 sets x 6-8 reps

  3. Lateral Raises: 3 sets x 12 reps

  4. Face Pulls: 3 sets x 12 reps

  5. Tricep Pushdowns: 3 sets x 10 reps

Day 4: Lower Body – Deadlift Focus

  1. Deadlift: 4 sets x 4 reps (80% 1RM)

  2. Barbell Rows: 4 sets x 6-8 reps

  3. Romanian Deadlifts: 3 sets x 8 reps

  4. Hamstring Curls: 3 sets x 10-12 reps

  5. Shrugs: 4 sets x 10 reps

Week 5-6: Peaking Phase

This phase increases the intensity even further (85-90% of 1RM), focusing on lower reps (3-4) and higher weights to build maximum strength. You’ll reduce volume slightly to allow for optimal recovery.

Day 1: Upper Body – Bench Press Focus

  1. Bench Press: 3 sets x 3 reps (85% 1RM)

  2. Incline Dumbbell Press: 3 sets x 6 reps

  3. Barbell Rows: 4 sets x 5 reps

  4. Tricep Dips (Weighted): 3 sets x 6-8 reps

  5. Dumbbell Lateral Raises: 3 sets x 12 reps

Day 2: Lower Body – Squat Focus

  1. Back Squat: 3 sets x 3 reps (85% 1RM)

  2. Leg Press: 4 sets x 6 reps

  3. Walking Lunges: 3 sets x 10-12 reps per leg

  4. Leg Curls: 3 sets x 10 reps

  5. Calf Raises: 4 sets x 12-15 reps

Day 3: Upper Body – Overhead Press Focus

  1. Overhead Press: 3 sets x 3 reps (85% 1RM)

  2. Dumbbell Bench Press: 3 sets x 6 reps

  3. Lateral Raises: 3 sets x 12 reps

  4. Face Pulls: 3 sets x 12 reps

  5. Tricep Pushdowns: 3 sets x 10 reps

Day 4: Lower Body – Deadlift Focus

  1. Deadlift: 3 sets x 3 reps (85% 1RM)

  2. Barbell Rows: 4 sets x 5 reps

  3. Romanian Deadlifts: 3 sets x 6 reps

  4. Hamstring Curls: 3 sets x 10 reps

  5. Shrugs: 4 sets x 8-10 reps

Week 7-8: Max Strength Testing and Deload

In the final phase, you’ll test your strength with some 1-3 rep max sets for your main lifts, followed by a deload week to allow full recovery before testing again.

Week 7: Max Strength Testing

  1. Work up to a 1-3 Rep Max on each of the main lifts: Squat, Bench, Deadlift, and Overhead Press.

  2. Accessory work: 2-3 sets of moderate weight for your accessory lifts (e.g., lunges, rows, tricep extensions, etc.).

Week 8: Deload Week

  • Use 50-60% of your 1RM for each main lift.

  • Perform 3 sets of 5 reps per lift with lighter weights.

  • Focus on mobility, recovery, and form refinement.

Additional Tips:

  • Track Your Progress: Keep a log of your lifts and adjust based on your performance.

  • Nutrition: Make sure you're consuming enough protein (1.2-1.5g per pound of body weight) and in a slight calorie surplus for strength gains.

  • Rest and Recovery: Adequate sleep (7-9 hours) is crucial for recovery and strength gains.

  • Stay Consistent: Strength development takes time, but consistency is key. Stick with the program and focus on gradual progress.

This 8-week program will progressively build your strength, especially in the squat, bench press, overhead press, and deadlift, setting you up for long-term strength improvements.

Scar Soldier
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