Juggernaut Method Calculator

Created by CSM 12.10.10

Represents one 16-week cycle

One Rep Max Calculator

Training Maxes (90% 1RM) 1RM Input

10 Rep Wave

Bench
Squat
OH Press
Deadlift

2-3

2-3

2-3

2-3

275
375
195
505

Accumulation Phase
Weight
Bench
165
165
165
165
reps shy of failure 165
Squat
225
225
225
225
reps shy of failure 225
OH Press
120
120
120
120
reps shy of failure 120
Deadlift
305
305
305
305
reps shy of failure 305

305
415
215
560

Reps
10
10
10
10
10+
10
10
10
10
10+
10
10
10
10
10+
10
10
10
10
10+

1-2

1-2

1-2

1-2

New Training Max CalculatorRep Standard

Bench
285
10
Squat
390
10
OH Press
195
10
Deadlift
505
10

8 Rep Wave

2-3

2-3

2-3

2-3

Accumulation Phase
Weight
Bench
190
190
190
190
reps shy of failure 190
Squat
255
255
255
255
reps shy of failure 255
OH Press
130
130
130
130
reps shy of failure 130
Deadlift
330
330
330
330
reps shy of failure 330

Reps
8
8
8
8
8+
8
8
8
8
8+
8
8
8
8
8+
8
8
8
8
8+

1-2

1-2

1-2

1-2

5 Rep Wave

New Training Max CalculatorRep Standard

Bench
285
8
Squat
390
8
OH Press
195
8
Deadlift
505
8
Accumulation Phase
Weight
Bench
200
200
200
200
200
2-3 reps shy of failure 200
Squat
275
275
275
275
275
2-3 reps shy of failure 275

Reps
5
5
5
5
5
5+
5
5
5
5
5
5+

Estimated 1RM
Weight Used Reps Achieved
Bench
305.9
255
6
Squat
437.9
365
6
OH Press
240.0
225
2
Deadlift
599.9
500
6
Intensification Phase
Weight
Bench
155
175
190
190
reps shy of failure 190
Squat
210
235
255
255
reps shy of failure 255
OH Press
110
125
135
135
reps shy of failure 135
Deadlift
280
320
345
345
reps shy of failure 345

Reps
5
5
10
10
10+
5
5
10
10
10+
5
5
10
10
10+
5
5
10
10
10+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
140
5
Bench
110
5
165
3
140
5
195
1
165
5
Failure
210
14
Squat
190
5
Squat
150
5
225
3
190
5
265
1
225
5
Failure
285
13
OH Press
100
5
OH Press 80
5
120
3
100
5
140
1
120
5
Failure
150 AMAP
Deadlift
255
5
Deadlift 205
5
305
3
255
5
355
1
305
5
Failure
380 AMAP
-

Intensification Phase
Weight
Reps
Bench
175
3
195
3
210
8
210
8
reps shy of failure 210
8+
Squat
235
3
265
3
285
8
285
8
reps shy of failure 285
8+
OH Press
120
3
135
3
145
8
145
8
reps shy of failure 145
8+
Deadlift
305
3
345
3
370
8
370
8
reps shy of failure 370
8+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
145
5
Bench
115
5
175
3
145
5
200
2
175
5
215
1
Failure
230 AMAP
Squat
195
5
Squat
160
5
235
3
195
5
275
2
235
5
295
1
Failure
315 AMAP
OH Press
100
5
OH Press 80
5
120
3
100
5
140
2
120
5
150
1
Failure
160 AMAP
Deadlift
255
5
Deadlift 205
5
305
3
255
5
355
2
305
5
380
1
Failure
405 AMAP
-

AMAP Reps
14
13
10
10

AMAP Reps
8
8
8
8

Intensification Phase
Weight
Reps
Bench
190
2
210
2
225
5
225
5
225
5
1-2 reps shy of failure 225
5+
Squat
255
2
285
2
305
5
305
5
305
5
1-2 reps shy of failure 305
5+

Realization Phase
Weight Reps
Bench
145
5
175
3
200
2
215
1
230
1
Failure
245 AMAP
Squat
195
5
235
3
275
2
295
1
315
1
Failure
335 AMAP

Deload Phase
Weight Reps
Bench
115
5
145
5
175
5
Squat
160
5
195
5
235
5
-

5 Rep Wave

OH Press

140
140
140
140
140
2-3 reps shy of failure 140
Deadlift
355
355
355
355
355
2-3 reps shy of failure 355

5
5
5
5
5
5+
5
5
5
5
5
5+

OH Press

130
145
155
155
155
1-2 reps shy of failure 155
Deadlift
330
370
395
395
395
1-2 reps shy of failure 395

New Training Max CalculatorRep Standard

Bench
285
5
Squat
390
5
OH Press
195
5
Deadlift
505
5

3 Rep Wave

2-3

2-3

2-3

2-3

Accumulation Phase
Weight
Bench
215
215
215
215
215
215
reps shy of failure 215
Squat
295
295
295
295
295
295
reps shy of failure 295
OH Press
150
150
150
150
150
150
reps shy of failure 150
Deadlift
380
380
380
380
380
380
reps shy of failure 380

Reps
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+

1-2

1-2

1-2

1-2

2
2
5
5
5
5+
2
2
5
5
5
5+

OH Press

Failure
Deadlift

Failure

100
120
140
150
160
170
255
305
355
380
405
430

5
OH Press
3
2
1
1
AMAP
5
Deadlift
3
2
1
1
AMAP

80
100
120

205
255
305

5
5
5
5
5
5
-

AMAP Reps
5
5
5
5
Intensification Phase
Weight
Reps
Bench
200
1
225
1
240
3
240
3
240
3
240
3
reps shy of failure 240
3+
Squat
275
1
305
1
325
3
325
3
325
3
325
3
reps shy of failure 325
3+
OH Press
140
1
155
1
165
3
165
3
165
3
165
3
reps shy of failure 165
3+
Deadlift
355
1
395
1
420
3
420
3
420
3
420
3
reps shy of failure 420
3+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
145
5
Bench
115
5
175
3
145
5
200
2
175
5
215
1
230
1
245
1
Failure
260 AMAP
Squat
195
5
Squat
160
5
235
3
195
5
275
2
235
5
295
1
315
1
335
1
Failure
355 AMAP
OH Press
100
5
OH Press 80
5
120
3
100
5
140
2
120
5
150
1
160
1
170
1
Failure
180 AMAP
Deadlift
255
5
Deadlift 205
5
305
3
255
5
355
2
305
5
380
1
405
1
430
1
Failure
455 AMAP
-

Instructions:
Use 90% of True, or estimated 1RM As initial training max
Each Rep Wave represents a single 4 week training block
Run Accumulation phase first, then intensification, then realization, then deload.
After running each phase for a rep wave, then move on to the next rep wave
For the last set in the Realization phase, rep the weight for as many reps as possible
Plug in AMAP reps in the calculator to calculate maxes for next cycle