Juggernaut Method

10s Wave
Training Maxes Working Maxes (90% of Training Maxes)
Military Press: 130 Military Press: 120 Military Press:
Deadlift: 180 Deadlift: 165
Bench Press: 195 Bench Press: 180 Bench Press:
Squat 225 Squat 205
Accumulation
Military Press
Sets Reps % of Working Max Weight Reps Lifted on last set Rep Max
5 10+ 60% 75 12 105
Deadlift
Sets Reps % of Working Max Weight Reps Lifted on last set Rep Max
5 10+ 60% 100 105
Bench Press
Sets Reps Weight Reps Lifted on last set Rep Max
5 10+ 60% 110 85
Squat
Sets Reps Weight Reps Lifted on last set Rep Max
5 10+ 60% 125 85
% of Working Max
% of Working Max
Moving Up Working Maxes (5# Jump), from AMAP set on Realization PhaseMoving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase
Military Press: 130 Military Press:
Deadlift: 175 Deadlift:
Bench Press: 190 Bench Press:
Squat: 215 Squat:
Intensification
Military Press
Sets Reps % of Working Max Weight Reps Lifted Rep Max
1 5 55% 70
1 5 62.5% 75
3 10+ 67.5% 85 90
Deadlift
Sets Reps % of Working Max Weight Reps Lifted Rep Max
1 5 55% 95
1 5 62.5% 105
3 10+ 67.5% 115 120
Bench Press
Sets Reps % of Working Max Weight Reps Lifted Rep Max
1 5 55% 100
1 5 62.5% 115
3 10+ 67.5% 125 130
Squat
Sets Reps % of Working Max Weight Reps Lifted Rep Max
1 5 55% 115
1 5 62.5% 130
3 10+ 67.5% 140 145
Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase
125
170
185
210
Realization 5/5/5 Deload
Military Press Military Press
Sets Reps % of Working Max Weight Reps Lifted Rep Max Sets
1 5 50% 60 1
1 3 60% 75 1
1 1 70% 85 1
1 AMAP 75% 90 12 130
Deadlift Deadlift
Sets Reps % of Working Max Weight Reps Lifted Rep Max Sets
1 5 50% 85 1
1 3 60% 100 1
1 1 70% 120 1
1 AMAP 75% 125 12 175
Bench Press Bench Press
Sets Reps % of Working Max Weight Reps Lifted Rep Max Sets
1 5 50% 90 1
1 3 60% 110 1
1 1 70% 130 1
1 AMAP 75% 135 12 190
Squat Squat
Sets Reps % of Working Max Weight Reps Lifted Rep Max Sets
1 5 50% 105 1
1 3 60% 125 1
1 1 70% 145 1
1 AMAP 75% 155 12 220
5/5/5 Deload
Military Press
Reps % of Working Max Weight Reps Lifted
5 40% 50
5 50% 60
5 60% 75
Reps % of Working Max Weight Reps Lifted
5 40% 70
5 50% 85
5 60% 100
Bench Press
Reps % of Working Max Weight Reps Lifted
5 40% 75
5 50% 90
5 60% 110
Reps % of Working Max Weight Reps Lifted
5 40% 85
5 50% 105
5 60% 125
Juggernaut Method
8s Wave
Working Maxes (From 10s Wave Reailzatoin Phase)
Military Press: 135
Deadlift: 295
Bench Press: 195
Squat 235
Accumulation
Military Press
Sets Reps % of Working Max Weight Reps Lifted on last set
5 8+ 65% 85
Deadlift
Sets Reps % of Working Max Weight Reps Lifted on last set
5 10+ 65% 180
Bench Press
Sets Reps Weight Reps Lifted on last set
5 10+ 65% 120
Squat
Sets Reps Weight Reps Lifted on last set
5 10+ 65% 145
% of Working Max
% of Working Max
Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase
Military Press: 145
Deadlift: 305
Bench Press: 205
Squat: 245
Intensification
Military Press
Rep Max Sets Reps % of Working Max Weight Reps Lifted
90 1 3 60% 85
1 3 67.5% 95
3 8+ 72.5% 100
Deadlift
Rep Max Sets Reps % of Working Max Weight Reps Lifted
190 1 3 60% 180
1 3 67.5% 200
3 8+ 72.5% 215
Bench Press
Rep Max Sets Reps % of Working Max Weight Reps Lifted
125 1 3 60% 120
1 3 67.5% 135
3 8+ 72.5% 145
Squat
Rep Max Sets Reps % of Working Max Weight Reps Lifted
150 1 3 60% 145
1 3 67.5% 160
3 8+ 72.5% 175
Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase
Military Press: 140
Deadlift: 300
Bench Press: 200
Squat: 240
Realization
Military Press
Rep Max Sets Reps % of Working Max Weight Reps Lifted
1 5 50% 70
1 3 60% 85
105 1 2 70% 95
1 1 75% 105
1 AMAP 80% 240 10
Deadlift
Rep Max Sets Reps % of Working Max Weight Reps Lifted
1 5 50% 150
1 3 60% 180
225 1 2 70% 210
1 1 75% 225
1 AMAP 80% 240 10
Bench Press
Rep Max Sets Reps % of Working Max Weight Reps Lifted
1 5 50% 100
1 3 60% 120
150 1 2 70% 140
1 1 75% 150
1 AMAP 80% 160 10
Squat
Rep Max Sets Reps % of Working Max Weight Reps Lifted
1 5 50% 120
1 3 60% 145
185 1 2 70% 165
1 1 75% 180
1 AMAP 80% 190 10
Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase
5/5/5 Deload
Military Press
Rep Max Sets Reps % of Working Max Weight Reps Lifted
1 5 40% 55
1 5 50% 70
1 5 60% 85
320
Deadlift
Rep Max Sets Reps % of Working Max Weight Reps Lifted
1 5 40% 120
1 5 50% 150
1 5 60% 180
320
Bench Press
Rep Max Sets Reps % of Working Max Weight Reps Lifted
1 5 40% 80
1 5 50% 100
1 5 60% 120
215
Squat
Rep Max Sets Reps % of Working Max Weight Reps Lifted
1 5 40% 95
1 5 50% 120
1 5 60% 145
255
Juggernaut Method
5s Wave
Working Maxes (From 8s Wave Reailzatoin Phase) Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase
Military Press: 145 Military Press: 155
Deadlift: 305 Deadlift: 315
Bench Press: 205 Bench Press: 215
Squat 245 Squat: 255
Accumulation Intensification
Military Press Military Press
Sets Reps % of Working Max Weight Reps Lifted on last set Rep Max Sets
6 5+ 70% 105 110 1
1
4
Deadlift Deadlift
Sets Reps % of Working Max Weight Reps Lifted on last set Rep Max Sets
6 5+ 70% 215 225 1
1
4
Bench Press Bench Press
Sets Reps Weight Reps Lifted on last set Rep Max Sets
6 5+ 70% 145 150 1
1
4
Squat Squat
Sets Reps Weight Reps Lifted on last set Rep Max Sets
6 5+ 70% 175 185 1
1
4
% of Working Max
% of Working Max
Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase
Military Press: 150
Deadlift: 310
Bench Press: 210
Squat: 250
Intensification Realization
Military Press Military Press
Reps % of Working Max Weight Reps Lifted Rep Max Sets Reps % of Working Max
2 65% 95 1 5 50%
2 72.5% 110 1 3 60%
5+ 77.5% 115 120 1 2 70%
1 1 75%
1 1 80%
1 AMAP 85%
Deadlift
Reps % of Working Max Weight Reps Lifted Rep Max Sets Reps % of Working Max
2 65% 200 1 5 50%
2 72.5% 225 1 3 60%
5+ 77.5% 240 250 1 2 70%
1 1 75%
1 1 80%
1 AMAP 85%
Bench Press
Reps % of Working Max Weight Reps Lifted Rep Max Sets Reps % of Working Max
2 65% 135 1 5 50%
2 72.5% 150 1 3 60%
5+ 77.5% 160 170 1 2 70%
1 1 75%
1 1 80%
1 AMAP 85%
Squat
Reps % of Working Max Weight Reps Lifted Rep Max Sets Reps % of Working Max
2 65% 160 1 5 50%
2 72.5% 180 1 3 60%
5+ 77.5% 190 200 1 2 70%
1 1 75%
1 1 80%
1 AMAP 85%
Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase
5/5/5 Deload
Military Press
% of Working Max Weight Reps Lifted Rep Max Sets Reps % of Working Max Weight
75 1 5 40% 60
90 1 5 50% 75
105 1 5 60% 90
110
120
125 7 155
Deadlift
% of Working Max Weight Reps Lifted Rep Max Sets Reps % of Working Max Weight
155 1 5 40% 125
185 1 5 50% 155
215 1 5 60% 185
230
245
260 7 325
Bench Press
% of Working Max Weight Reps Lifted Rep Max Sets Reps % of Working Max Weight
105 1 5 40% 85
125 1 5 50% 105
145 1 5 60% 125
155
165
175 7 220
Squat
% of Working Max Weight Reps Lifted Rep Max Sets Reps % of Working Max Weight
125 1 5 40% 100
150 1 5 50% 125
175 1 5 60% 150
185
200
210 7 260
Reps Lifted
Reps Lifted
Reps Lifted
Reps Lifted
Juggernaut Method
3s Wave
Working Maxes (From 5s Wave Reailzatoin Phase)
Military Press: 155
Deadlift: 315
Bench Press: 215
Squat 255
Accumulation
Military Press
Sets Reps % of Working Max Weight Reps Lifted on last set
7 3+ 75% 120
Deadlift
Sets Reps % of Working Max Weight Reps Lifted on last set
7 3+ 75% 240
Bench Press
Sets Reps Weight Reps Lifted on last set
7 3+ 75% 165
Squat
Sets Reps Weight Reps Lifted on last set
7 3+ 75% 195
% of Working Max
% of Working Max
Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase
Military Press: 130
Deadlift: 290
Bench Press: 190
Squat: 230
Intensification
Military Press
Rep Max Sets Reps % of Working Max Weight
125 1 1 70% 110
1 1 77.5% 125
5 3+ 82.5% 130
Deadlift
Rep Max Sets Reps % of Working Max Weight
250 1 1 70% 225
1 1 77.5% 245
5 3+ 82.5% 260
Bench Press
Rep Max Sets Reps % of Working Max Weight
175 1 1 70% 155
1 1 77.5% 170
5 3+ 82.5% 180
Squat
Rep Max Sets Reps % of Working Max Weight
205 1 1 70% 180
1 1 77.5% 200
5 3+ 82.5% 215
Moving Up Working Maxes (5# Jump), from AMAP set on Realization Phase Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase
Military Press: 142.5
Deadlift: 302.5
Bench Press: 202.5
Squat: 242.5
Realization
Military Press
Reps Lifted Rep Max Sets Reps % of Working Max
1 5 50%
1 3 60%
135 1 2 70%
1 1 75%
1 1 80%
1 1 85%
1 AMAP 90%
Deadlift
Reps Lifted Rep Max Sets Reps % of Working Max
1 5 50%
1 3 60%
270 1 2 70%
1 1 75%
1 1 80%
1 1 85%
1 AMAP 90%
Bench Press
Reps Lifted Rep Max Sets Reps % of Working Max
1 5 50%
1 3 60%
190 1 2 70%
1 1 75%
1 1 80%
1 1 85%
1 AMAP 90%
Squat
Reps Lifted Rep Max Sets Reps % of Working Max
1 5 50%
1 3 60%
225 1 2 70%
1 1 75%
1 1 80%
1 1 85%
1 AMAP 90%
Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Phase
5/5/5 Deload
Military Press
Weight Reps Lifted Rep Max Sets Reps % of Working Max
80 1 5 40%
95 1 5 50%
110 1 5 60%
120
125
135
140 5 165
Deadlift
Weight Reps Lifted Rep Max Sets Reps % of Working Max
160 1 5 40%
190 1 5 50%
225 1 5 60%
240
255
270
285 5 335
Bench Press
Weight Reps Lifted Rep Max Sets Reps % of Working Max
110 1 5 40%
130 1 5 50%
155 1 5 60%
165
175
185
195 5 230
Front Squat
Weight Reps Lifted Rep Max Sets Reps % of Working Max
130 1 5 40%
155 1 5 50%
180 1 5 60%
195
205
220
230 5 270
% of Working Max Weight Reps Lifted
65
80
95
% of Working Max Weight Reps Lifted
130
160
190
% of Working Max Weight Reps Lifted
90
110
130
% of Working Max Weight Reps Lifted
105
130
155