Juggernaut Spreadsheet

Juggernaut Method 10s Wave Training Maxes Military Press: Deadlift: Bench Press: Squat

135 315 205 250

Working Maxes (90% of Training Maxes) Military Press: Deadlift: Bench Press: Squat

125 285 185 225

Accumulation Military Press Sets 5

Reps 10+

% of Working Max 60%

Weight Reps Lifted on last set Rep Max 75 80

Deadlift Sets 5

Reps 10+

% of Working Max 60%

Weight Reps Lifted on last set Rep Max 175 185

Bench Press Sets 5

Reps 10+

% of Working Max 60%

Weight Reps Lifted on last set Rep Max 115 85

Squat Sets 5

Reps 10+

% of Working Max 60%

Weight Reps Lifted on last set Rep Max 135 85

Military Press: Bench Press:

Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase Moving Up Working Max Military Press: Deadlift: Bench Press: Squat:

135 295 195 235

Military Press: Deadlift: Bench Press: Squat:

Intensification Military Press Sets Reps 1 5 1 5 3 10+

% of Working Max 55% 62.5% 67.5%

Weight 70 80 85

Reps Lifted

Deadlift Sets 1 1 3

Reps 5 5 10+

% of Working Max 55% 62.5% 67.5%

Weight 160 180 195

Reps Lifted

Bench Press Sets Reps 1 5 1 5 3 10+

% of Working Max 55% 62.5% 67.5%

Weight 105 120 125

Reps Lifted

Squat Sets 1 1 3

% of Working Max 55% 62.5% 67.5%

Weight 125 145 155

Reps Lifted

Reps 5 5 10+

Rep Max

90

Rep Max

205

Rep Max

130

Rep Max

165

Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase 130 290 190 230

Realization

5/5/5 Deload

Military Press Sets Reps 1 5 1 3 1 1 1 AMAP

% of Working Max 50% 60% 70% 75%

Weight 65 75 90 95

Reps Lifted

Rep Max

12

135

Deadlift Sets 1 1 1 1

Reps 5 3 1 AMAP

% of Working Max 50% 60% 70% 75%

Weight 145 175 200 215

Reps Lifted

Rep Max

12

305

Bench Press Sets Reps 1 5 1 3 1 1 1 AMAP

% of Working Max 50% 60% 70% 75%

Weight 95 115 130 140

Reps Lifted

Rep Max

12

200

Squat Sets 1 1 1 1

% of Working Max 50% 60% 70% 75%

Weight 115 135 160 170

Reps Lifted

Rep Max

12

240

Reps 5 3 1 AMAP

Military Press Sets 1 1 1

Deadlift Sets 1 1 1

Bench Press Sets 1 1 1

Squat Sets 1 1 1

5/5/5 Deload Military Press Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 50 65 75

Reps Lifted

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 115 145 175

Reps Lifted

Bench Press Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 75 95 115

Reps Lifted

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 90 115 135

Reps Lifted

Juggernaut Method 8s Wave Working Maxes (From 10s Wave Reailzatoin Phase) Military Press: Deadlift: Bench Press: Squat

135 295 195 235

Accumulation Military Press Sets 5

Reps 8+

% of Working Max 65%

Weight 85

Reps Lifted on last set

Deadlift Sets 5

Reps 10+

% of Working Max 65%

Weight 180

Reps Lifted on last set

Bench Press Sets 5

Reps 10+

% of Working Max 65%

Weight 120

Reps Lifted on last set

Squat Sets 5

Reps 10+

% of Working Max 65%

Weight 145

Reps Lifted on last set

Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase Military Press: Deadlift: Bench Press: Squat:

145 305 205 245

Intensification Rep Max 90

Rep Max 190

Rep Max 125

Rep Max 150

Military Press Sets 1 1 3

Reps 3 3 8+

% of Working Max 60% 67.5% 72.5%

Weight 85 95 100

Reps Lifted

Deadlift Sets 1 1 3

Reps 3 3 8+

% of Working Max 60% 67.5% 72.5%

Weight 180 200 215

Reps Lifted

Bench Press Sets 1 1 3

Reps 3 3 8+

% of Working Max 60% 67.5% 72.5%

Weight 120 135 145

Reps Lifted

Squat Sets 1 1 3

Reps 3 3 8+

% of Working Max 60% 67.5% 72.5%

Weight 145 160 175

Reps Lifted

ation Phase

Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase Military Press: Deadlift: Bench Press: Squat:

140 300 200 240

Realization Rep Max

105

Rep Max

225

Rep Max

150

Rep Max

185

Military Press Sets Reps 1 5 1 3 1 2 1 1 1 AMAP

% of Working Max 50% 60% 70% 75% 80%

Weight 70 85 95 105 240

Reps Lifted

Deadlift Sets 1 1 1 1 1

Reps 5 3 2 1 AMAP

% of Working Max 50% 60% 70% 75% 80%

Weight 150 180 210 225 240

Reps Lifted

Bench Press Sets 1 1 1 1 1

Reps 5 3 2 1 AMAP

% of Working Max 50% 60% 70% 75% 80%

Weight 100 120 140 150 160

Reps Lifted

Squat Sets 1 1 1 1 1

Reps 5 3 2 1 AMAP

% of Working Max 50% 60% 70% 75% 80%

Weight 120 145 165 180 190

Reps Lifted

10

10

10

10

ization Phase

5/5/5 Deload Rep Max

Military Press Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 55 70 85

Reps Lifted

Deadlift Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 120 150 180

Reps Lifted

Bench Press Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 80 100 120

Reps Lifted

Squat Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 95 120 145

Reps Lifted

320

Rep Max

320

Rep Max

215

Rep Max

255

Juggernaut Method 5s Wave Working Maxes (From 8s Wave Reailzatoin Phase) Military Press: Deadlift: Bench Press: Squat

Moving Up Working Maxes (5# Jum

145 305 205 245

Military Press: Deadlift: Bench Press: Squat:

155 315 215 255

Accumulation

Intensification

Military Press Sets 6

Reps 5+

% of Working Max 70%

Weight 105

Reps Lifted on last set

Rep Max 110

Military Press Sets 1 1 4

Deadlift Sets 6

Reps 5+

% of Working Max 70%

Weight 215

Reps Lifted on last set

Rep Max 225

Bench Press

Deadlift Sets 1 1 4

Bench Press

Sets 6

Reps 5+

% of Working Max 70%

Weight 145

Reps Lifted on last set

Rep Max 150

Squat Sets 6

Reps 5+

% of Working Max 70%

Weight 175

Reps Lifted on last set

Rep Max 185

Sets 1 1 4

Squat Sets 1 1 4

Working Maxes (5# Jump), from AMAP set on Realization Phase

Moving Up Working Maxes (2.5# Jump), from AMAP set on Rea Military Press: Deadlift: Bench Press: Squat:

ntensification

150 310 210 250

Realization

Military Press Reps 2 2 5+

% of Working Max 65% 72.5% 77.5%

Weight 95 110 115

Reps Lifted

Reps 2 2 5+

% of Working Max 65% 72.5% 77.5%

Weight 200 225 240

Reps Lifted

Rep Max

120

Rep Max

250

Military Press Sets 1 1 1 1 1 1

Reps 5 3 2 1 1 AMAP

% of Working Max 50% 60% 70% 75% 80% 85%

Deadlift Sets 1 1 1 1 1 1

Reps 5 3 2 1 1 AMAP

% of Working Max 50% 60% 70% 75% 80% 85%

Bench Press

Reps 2 2 5+

% of Working Max 65% 72.5% 77.5%

Weight 135 150 160

Reps Lifted

Reps 2 2 5+

% of Working Max 65% 72.5% 77.5%

Weight 160 180 190

Reps Lifted

Rep Max

170

Rep Max

200

Sets 1 1 1 1 1 1

Reps 5 3 2 1 1 AMAP

% of Working Max 50% 60% 70% 75% 80% 85%

Squat Sets 1 1 1 1 1 1

Reps 5 3 2 1 1 AMAP

% of Working Max 50% 60% 70% 75% 80% 85%

ump), from AMAP set on Realization Phase

5/5/5 Deload % of Working Max

% of Working Max

Weight 75 90 105 110 120 125

Reps Lifted

Rep Max

7

155

Weight 155 185 215 230 245 260

Reps Lifted

Rep Max

7

325

Military Press Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 60 75 90

Deadlift Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 125 155 185

Bench Press

% of Working Max

% of Working Max

Weight 105 125 145 155 165 175

Reps Lifted

Rep Max

7

220

Weight 125 150 175 185 200 210

Reps Lifted

Rep Max

7

260

Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 85 105 125

Squat Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 100 125 150

Reps Lifted

Reps Lifted

Reps Lifted

Reps Lifted

Juggernaut Method 3s Wave Working Maxes (From 5s Wave Reailzatoin Phase) Military Press: Deadlift: Bench Press: Squat

155 315 215 255

Accumulation Military Press Sets 7

Reps 3+

% of Working Max 75%

Weight 120

Reps Lifted on last set

Deadlift Sets 7

Reps 3+

% of Working Max 75%

Weight 240

Reps Lifted on last set

Bench Press Sets 7

Reps 3+

% of Working Max 75%

Weight 165

Reps Lifted on last set

Squat Sets 7

Reps 3+

% of Working Max 75%

Weight 195

Reps Lifted on last set

Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase Military Press: Deadlift: Bench Press: Squat:

130 290 190 230

Intensification Rep Max 125

Rep Max 250

Rep Max 175

Rep Max 205

Military Press Sets 1 1 5

Reps 1 1 3+

% of Working Max 70% 77.5% 82.5%

Weight 110 125 130

Deadlift Sets 1 1 5

Reps 1 1 3+

% of Working Max 70% 77.5% 82.5%

Weight 225 245 260

Bench Press Sets 1 1 5

Reps 1 1 3+

% of Working Max 70% 77.5% 82.5%

Weight 155 170 180

Squat Sets 1

Reps 1

% of Working Max 70%

Weight 180

1 5

1 3+

77.5% 82.5%

200 215

n Realization Phase

Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phas Military Press: Deadlift: Bench Press: Squat:

142.5 302.5 202.5 242.5

Realization Reps Lifted

Rep Max

135

Reps Lifted

Rep Max

270

Reps Lifted

Rep Max

190

Reps Lifted

Rep Max

Military Press Sets 1 1 1 1 1 1 1

Reps 5 3 2 1 1 1 AMAP

% of Working Max 50% 60% 70% 75% 80% 85% 90%

Deadlift Sets 1 1 1 1 1 1 1

Reps 5 3 2 1 1 1 AMAP

% of Working Max 50% 60% 70% 75% 80% 85% 90%

Bench Press Sets 1 1 1 1 1 1 1

Reps 5 3 2 1 1 1 AMAP

% of Working Max 50% 60% 70% 75% 80% 85% 90%

Squat Sets 1

Reps 5

% of Working Max 50%

225

1 1 1 1 1 1

3 2 1 1 1 AMAP

60% 70% 75% 80% 85% 90%

AMAP set on Realization Phase

5/5/5 Deload Weight 80 95 110 120 125 135 140

Reps Lifted

Rep Max

5

165

Weight 160 190 225 240 255 270 285

Reps Lifted

Rep Max

5

335

Weight 110 130 155 165 175 185 195

Reps Lifted

Rep Max

5

230

Weight 130

Reps Lifted

Rep Max

Military Press Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Deadlift Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Bench Press Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Front Squat Sets 1

Reps 5

% of Working Max 40%

155 180 195 205 220 230

1 1

5

270

5 5

50% 60%

% of Working Max

Weight 65 80 95

Reps Lifted

% of Working Max

Weight 130 160 190

Reps Lifted

% of Working Max

Weight 90 110 130

Reps Lifted

% of Working Max

Weight 105

Reps Lifted

130 155