Juggernaut Method Base Template

Juggernaut Method Calculator Created by CSM 12.10.10 Represents one 16-week cycle

One Rep Max Calculator Training Maxes (90% 1RM)1RM Input Bench Squat OH Press Deadlift

10 Rep Wave

112.5 177.5 80 202.5

125 195 88 225

Accumulation Phase

Estimated 1RM Weight Used Bench 134.1 115 Squat 222.0 185 OH Press 102.0 90 Deadlift 236.2 202.5

Intensification Phase Weight

Reps

62.5

5

10

72.5

5

67.5

10

77.5

10

67.5

10

77.5

10

2-3 reps shy of failure 67.5

14

1-2 reps shy of failure77.5

11

Bench

Squat

Weight

Reps

67.5

10

67.5

100

5

10

112.5

5

107.5

10

120

10

107.5

10

120

10

2-3 reps shy of failure 107.5

11

1-2 reps shy of failure 120

13

OH Press

107.5

10

107.5

Bench

45

5

10

50

5

50

10

55

10

50

10

55

10

2-3 reps shy of failure 50

12

1-2 reps shy of failure 55

10+

Deadlift

50

10

50

Squat

122.5

10

122.5

OH Press

Deadlift

112.5

5

10

127.5

5

122.5

10

137.5

10

122.5

10

137.5

10

2-3 reps shy of failure 122.5

13

1-2 reps shy of failure137.5

New Training Max Calculator Rep Standard Bench 115 10 Squat 187.5 10 OH Press 90 10 Deadlift 205 10 Accumulation Phase

8 Rep Wave

13

AMAP Reps 12 14 18 11 Intensification Phase Weight

Reps

70

3

8

80

3

75

8

85

8

75

8

85

8

2-3 reps shy of failure 75

10

1-2 reps shy of failure 85

10

Bench

Squat

Weight

Reps

75

8

75

112.5

3

8

127.5

3

122.5

8

137.5

8

122.5

8

137.5

8

2-3 reps shy of failure 122.5

10

1-2 reps shy of failure137.5

OH Press

122.5

8

122.5

Bench

8

60

3

8

62.5

3

60

8

67.5

8

60

8

67.5

8

2-3 reps shy of failure 60

9

1-2 reps shy of failure67.5

8

135

8

135

OH Press

9 @140

55

Deadlift

60

Squat

Deadlift

125

3

8

140

3

135

8

150

8

135

8

150

8

2-3 reps shy of failure 135

11

1-2 reps shy of failure 150

9

New Training Max Calculator Rep Standard Bench 122.5 8 Squat 197.5 8 OH Press 95 8 Deadlift 215 8 Accumulation Phase

5 Rep Wave

AMAP Reps 12 12 11 12 Intensification Phase Weight

Reps

80

2

5

90

2

87.5

5

95

5

87.5

5

95

5

87.5

5

95

5

2-3 reps shy of failure 87.5

7

1-2 reps shy of failure 95

8

Bench

Squat

Weight

Reps

87.5

5

87.5

130

2

5

145

2

140

5

155

5

140

5

155

5

140

5

155

5

2-3 reps shy of failure 140

8

1-2 reps shy of failure 155

8

OH Press

140

5

140

Bench

65

2

5

70

2

67.5

5

75

5

67.5

5

75

5

67.5

5

75

5

2-3 reps shy of failure 67.5

6

1-2 reps shy of failure 75

6

Deadlift

67.5

5

67.5

Squat

152.5

5

152.5 152.5

OH Press

Deadlift

140

2

5

160

2

5

167.5

5

152.5

5

167.5

5

152.5

5

167.5

5

8 @ 155 1-2 reps shy of failure167.5

6

2-3 reps shy of failure 152.5

New Training Max Calculator Rep Standard Bench 127.5 5 Squat 205 5 OH Press 97.5 5 Deadlift 222.5 5 Accumulation Phase

3 Rep Wave Bench

Intensification Phase

Weight

Reps

Weight

Reps

97.5

3

90

1

97.5

3

100

1

97.5

3

107.5

3

97.5

3

107.5

3

97.5

3

107.5

3

97.5

3

107.5

3

5 @ 100 1-2 reps shy of failure107.5

6

2-3 reps shy of failure 97.5 Squat

AMAP Reps 8 8 7 8

145

1

3

160

1

155

3

170

3

155

3

170

3

155

3

170

3

155

3

170

3

2-3 reps shy of failure 155

6

1-2 reps shy of failure 170

5

OH Press

155

3

155

Bench

75

3

75

Squat

OH Press

70

1

3

80

1

75

3

82.5

3

75

3

82.5

3

75

3

82.5

3

75

3

82.5

3

2-3 reps shy of failure 75

3+

1-2 reps shy of failure82.5

3

Deadlift

167.5

3

167.5

160

1

3

175

1

167.5

3

185

3

167.5

3

185

3

167.5

3

185

3

167.5

3

185

3

8 @ 170 1-2 reps shy of failure 185

5

2-3 reps shy of failure 167.5

Deadlift

p Max Calculator Reps Achieved 5 6 4 5

Realization Phase

Deload Phase

Weight Reps Bench

Failure

Squat

Failure

OH Press

Failure

Deadlift

Failure

57.5

5

67.5

WeightReps Bench

45

5

3

60

5

80

1

70

5

85

12

-

-

-

-

-

75

5

90

5

Squat

107.5

3

90

5

125

1

110

5

135

14

-

-

-

-

-

40

5

OH Press 35

5

50

3

40

5

57.5

1

50

5

60

18

-

-

-

-

-

85

5

102.5

5

Deadlift

122.5

3

105

5

142.5

1

125

5

152.5

11

-

-

-

Realization Phase

-

Deload Phase

Weight Reps Bench

-

50

5

3

60

5

82.5

2

70

5

87.5

1

-

-

Failure

92.5

12

-

-

Squat

95

5

75

5

115

3

95

5

135

2

115

5

145

1

-

-

Failure

150

12

-

-

OH Press

45

5

OH Press 40

5

55

3

45

5

65

2

55

5

70

1

-

-

Failure

72.5

11

-

-

Deadlift

105

5

85

5

125

3

105

5

145

2

125

5

155

1

-

-

165

12

-

-

Failure

57.5

5

70

WeightReps Bench

Squat

Deadlift

Realization Phase

Deload Phase

Weight Reps Bench

65

5

75

WeightReps Bench

50

5

3

65

5

90

2

75

5

95

1

-

100

1

-

Failure

105

8

-

Squat

100

5

120

Squat

80

5

3

100

5

140

2

120

5

150

1

-

160

1

-

Failure

170

8

-

OH Press

50

5

OH Press 40

5

60

3

50

5

70

2

60

5

75

1

-

80

1

-

Failure

82.5

7

-

Deadlift

110

5

130 155

Deadlift

90

5

3

110

5

2

130

5

Failure

165

1

-

175

1

-

185

7

-

Realization Phase

Deload Phase

Weight Reps Bench

65

5

80

WeightReps Bench

55

5

3

65

5

90

2

80

5

100

1

-

105

1

-

110

1

-

Failure

115

5

-

Squat

105

5

125

Squat

85

5

3

105

5

145

2

125

5

155

1

-

165

1

-

175

1

-

Failure

185

6

-

OH Press

50

5

OH Press 40

5

60

3

50

5

70

2

60

5

75

1

-

80

1

-

85

1

-

Failure

90

4

-

Deadlift

115

5

135

Failure

Deadlift

90

5

3

115

5

160

2

135

5

170

1

-

180

1

-

190

1

-

202.5

5

-

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