Juggernaut Method Calculator

Created by CSM 12.10.10 updated by Miller

Represents one 16-week cycle

Training Maxes (90% 1RM) 1RM Input

Bench 240 265
Squat 405 445
OH Press 135 150
Deadlift 420 465

Accumulation Phase - Week 1

Weight Reps
Bench 145 10
145 10
145 10
145 10
2-3 reps shy of failure 145 10+
Squat 245 10
245 10
245 10
245 10
10 Rep Wave 2-3 reps shy of failure 245 10+
OH Press 85 10
85 10
85 10
85 10
2-3 reps shy of failure 85 10+
Deadlift 255 10
255 10
255 10
255 10
2-3 reps shy of failure 255 10+

New Training Max Calculator Rep Standard

Bench 255 10
Squat 430 10
OH Press 140 10
Deadlift 430 10

Accumulation Phase - Week 5

Weight Reps
 Bench 170 8
170 8
170 8
170 8
2-3 reps shy of failure 170 8+
Squat 280 8
280 8
280 8
280 8
2-3 reps shy of failure 280 8+
8 Rep Wave OH Press 95 8
95 8
95 8
95 8
2-3 reps shy of failure 95 8+
Deadlift 280 8
280 8
280 8
280 8
2-3 reps shy of failure 280 8+

New Training Max Calculator Rep Standard

Bench 260 8
Squat 440 8
OH Press 145 8
Deadlift 440 8

Accumulation Phase - Week 9

Weight Reps
Bench 185 5
185 5
185 5
185 5
185 5
2-3 reps shy of failure 185 5+
Squat 310 5
310 5
310 5
310 5
310 5
2-3 reps shy of failure 310 5+
5 Rep Wave OH Press 105 5
5 Rep Wave
105 5
105 5
105 5
105 5
2-3 reps shy of failure 105 5+
Deadlift 310 5
310 5
310 5
310 5
310 5
2-3 reps shy of failure 310 5+

New Training Max Calculator Rep Standard

Bench 265 5
Squat 450 5
OH Press 150 5
Deadlift 450 5

Accumulation Phase - Week 13

Weight Reps
Bench 200 3
200 3
200 3
200 3
200 3
200 3
2-3 reps shy of failure 200 3+
Squat 340 3
340 3
340 3
340 3
340 3
340 3
2-3 reps shy of failure 340 3+
3 Rep Wave OH Press 115 3
115 3
115 3
115 3
115 3
115 3
2-3 reps shy of failure 115 3+
Deadlift 340 3
 340 3
340 3
340 3
340 3
340 3
2-3 reps shy of failure 340 3+

Read more at: https://fitnessvolt.com/juggernaut-method/

 Instructions:
Use 90% of True, or estimated 1RM As initial t
Each Rep Wave represents a single 4 week tra
One Rep Max Calculator (for "1RM Input"field) Run Accumulation phase first, then intensifica
Estimated 1RM Weight Used Reps Achieved After running each phase for a rep wave, then
One Rep Max Calculator 0 For the last set in the Realization phase, rep th
Squat 0 Plug in AMAP reps in the calculator to calculat
OH Press 0
Deadlift 0

Intensification Phase - Week 2 Realization Phase - Week 3 Deload Phase - Week 4

Weight Reps Weight Reps Weight
Bench 135 5 Bench 120 5 Bench 100
150 5 145 3 120
165 10 170 1 145
165 10 Failure 180 16 -
1-2 reps shy of failure 165 10+ - -
Squat 225 5 Squat 205 5 Squat 165
255 5 245 3 205
275 10 285 1 245
275 10 Failure 305 15 -
1-2 reps shy of failure 275 10+ - -
OH Press 75 5 OH Press 70 5 OH Press 55
85 5 85 3 70
95 10 95 1 85
95 10 Failure 105 12 -
1-2 reps shy of failure 95 10+ - -
Deadlift 235 5 Deadlift 210 5 Deadlift 170
265 5 255 3 210
285 10 295 1 255
285 10 Failure 315 12 -
1-2 reps shy of failure 285 10+ - -

AMAP Reps
16
15
12
12

Intensification Phase - Week 6 Realization Phase - Week 7 Deload Phase - Week 8

Weight Reps Weight Reps Weight
 Bench 155 3 Bench 130 5 Bench 105
175 3 155 3 130
185 8 180 2 155
185 8 195 1 -
1-2 reps shy of failure 185 8+ Failure 205 AMAP -
Squat 260 3 Squat 215 5 Squat 175
295 3 260 3 215
315 8 305 2 260
315 8 325 1 -
1-2 reps shy of failure 315 8+ Failure 345 AMAP -
OH Press 85 3 OH Press 70 5 OH Press 60
95 3 85 3 70
105 8 100 2 85
105 8 105 1 -
1-2 reps shy of failure 105 8+ Failure 115 AMAP -
Deadlift 260 3 Deadlift 215 5 Deadlift 175
295 3 260 3 215
315 8 305 2 260
315 8 325 1 -
1-2 reps shy of failure 315 8+ Failure 345 AMAP -

AMAP Reps
10
10
10
10

Intensification Phase - Week 10 Realization Phase - Week 11 Deload Phase - Week 12

Weight Reps Weight Reps Weight
Bench 170 2 Bench 130 5 Bench 105
190 2 160 3 130
205 5 185 2 160
205 5 195 1
205 5 210 1
1-2 reps shy of failure 205 5+ Failure 225 AMAP
Squat 290 2 Squat 220 5 Squat 180
320 2 265 3 220
345 5 310 2 265
345 5 330 1
345 5 355 1
1-2 reps shy of failure 345 5+ Failure 375 AMAP
OH Press 95 2 OH Press 75 5 OH Press 60
 110 2 90 3 75
115 5 105 2 90
115 5 110 1
115 5 120 1
1-2 reps shy of failure 115 5+ Failure 125 AMAP
Deadlift 290 2 Deadlift 220 5 Deadlift 180
320 2 265 3 220
345 5 310 2 265
345 5 330 1
345 5 355 1
1-2 reps shy of failure 345 5+ Failure 375 AMAP

AMAP Reps
7
7
7
7

Intensification Phase - Week 14 Realization Phase - Week 15 Deload Phase - Week 16

Weight Reps Weight Reps Weight
Bench 190 1 Bench 135 5 Bench 110
210 1 160 3 135
220 3 190 2 160
220 3 200 1
220 3 215 1
220 3 230 1
1-2 reps shy of failure 220 3+ Failure 240 AMAP
Squat 315 1 Squat 225 5 Squat 180
350 1 270 3 225
375 3 315 2 270
375 3 340 1
375 3 360 1
375 3 385 1
1-2 reps shy of failure 375 3+ Failure 405 AMAP
OH Press 105 1 OH Press 75 5 OH Press 60
120 1 90 3 75
125 3 105 2 90
125 3 115 1
125 3 120 1
125 3 130 1
1-2 reps shy of failure 125 3+ Failure 135 AMAP
Deadlift 315 1 Deadlift 225 5 Deadlift 180
 350 1 270 3 225
375 3 315 2 270
375 3 340 1
375 3 360 1
375 3 385 1
1-2 reps shy of failure 375 3+ Failure 405 AMAP
e, or estimated 1RM As initial training max
represents a single 4 week training block
on phase first, then intensification, then realization, then deload.
ch phase for a rep wave, then move on to the next rep wave
n the Realization phase, rep the weight for as many reps as possible
ps in the calculator to calculate maxes for next cycle

d Phase - Week 4
Reps
5
5
5
-
-
5
5
5
-
-
5
5
5
-
-
5
5
5
-
-

d Phase - Week 8
Reps
 5
5
5
-
-
5
5
5
-
-
5
5
5
-
-
5
5
5
-
-

Phase - Week 12
Reps
5
5
5
-
-
-
5
5
5
-
-
-
5
 5
5
-
-
-
5
5
5
-
-
-

Phase - Week 16
Reps
5
5
5
-
-
-
-
5
5
5
-
-
-
-
5
5
5
-
-
-
-
5
5
5
-
-
-
-