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 Military Press: Bench Press:

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

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 Rep Max

90

Deadlift Sets 1 1 3

Reps 5 5 10+

% of Working Max 55% 62.5% 67.5%

Weight 160 180 195

Reps Lifted

Rep Max

205

Bench Press Sets Reps 1 5 1 5 3 10+

% of Working Max 55% 62.5% 67.5%

Weight 105 120 125

Reps Lifted

Rep Max

130

Squat Sets 1 1 3

Reps 5 5 10+

% of Working Max 55% 62.5% 67.5%

Weight 125 145 155

Reps Lifted

Rep Max

165

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

Realization
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

5/5/5 Deload
Military Press Sets 1 1 1

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

Deadlift Sets 1 1 1

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

Bench Press Sets 1 1 1

12

200

Squat Sets 1 1 1 1

Reps 5 3 1 AMAP

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

Weight 115 135 160 170

Reps Lifted

Rep Max

Squat Sets 1 1 1

12

240

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 Military Press Sets 1 1 3 Reps 3 3 8+ % of Working Max 60% 67.5% 72.5% Weight 85 95 100 Reps Lifted

Rep Max 190

Deadlift Sets 1 1 3

Reps 3 3 8+

% of Working Max 60% 67.5% 72.5%

Weight 180 200 215

Reps Lifted

Rep Max 125

Bench Press Sets 1 1 3

Reps 3 3 8+

% of Working Max 60% 67.5% 72.5%

Weight 120 135 145

Reps Lifted

Rep Max 150

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 Military Press Sets Reps 1 5 1 3 1 2 1 1 1 AMAP Deadlift Sets 1 1 1 1 1 Bench Press Sets 1 1 1 1 1 Squat Sets 1 1 1 1 1 % of Working Max 50% 60% 70% 75% 80% Weight 70 85 95 105 240 Reps Lifted

105

10

Rep Max

225

Reps 5 3 2 1 AMAP

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

Weight 150 180 210 225 240

Reps Lifted

10

Rep Max

150

Reps 5 3 2 1 AMAP

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

Weight 100 120 140 150 160

Reps Lifted

10

Rep Max

185

Reps 5 3 2 1 AMAP

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

Weight 120 145 165 180 190

Reps Lifted

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

320 Deadlift Sets 1 1 1

Rep Max

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 120 150 180

Reps Lifted

320 Bench Press Sets 1 1 1

Rep Max

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 80 100 120

Reps Lifted

215 Squat Sets 1 1 1

Rep Max

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 95 120 145

Reps Lifted

255

Juggernaut Method
5s Wave
Working Maxes (From 8s Wave Reailzatoin Phase)
Military Press: Deadlift: Bench Press: Squat 145 305 205 245

Moving Up Working Maxes (5# Jum

Military Press: Deadlift: Bench Press: Squat: 155 315 215 255

Accumulation
Military Press Sets 6 Reps 5+ % of Working Max 70% Weight 105 Reps Lifted on last set Rep Max 110

Intensification
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

Deadlift Sets 1 1 4

Bench Press

Bench Press

Sets 6

Reps 5+

% of Working Max 70%

Weight 145

Reps Lifted on last set

Rep Max 150

Sets 1 1 4

Squat Sets 6

Reps 5+

% of Working Max 70%

Weight 175

Reps Lifted on last set

Rep Max 185

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: 150 310 210 250

ntensification
Reps 2 2 5+ % of Working Max 65% 72.5% 77.5% Weight 95 110 115 Reps Lifted Rep Max

Realization
Military Press Sets 1 1 1 1 1 1 Deadlift Sets 1 1 1 1 1 1 Bench Press Reps 5 3 2 1 1 AMAP % of Working Max 50% 60% 70% 75% 80% 85%

Military Press

120

Reps 2 2 5+

% of Working Max 65% 72.5% 77.5%

Weight 200 225 240

Reps Lifted

Rep Max

250

Reps 5 3 2 1 1 AMAP

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

Reps 2 2 5+

% of Working Max 65% 72.5% 77.5%

Weight 135 150 160

Reps Lifted

Rep Max

170

Sets 1 1 1 1 1 1 Squat Sets 1 1 1 1 1 1

Reps 5 3 2 1 1 AMAP

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

Reps 2 2 5+

% of Working Max 65% 72.5% 77.5%

Weight 160 180 190

Reps Lifted

Rep Max

200

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 Weight 75 90 105 110 120 125 Reps Lifted Rep Max Military Press Sets 1 1 1 Reps 5 5 5 % of Working Max 40% 50% 60% Weight 60 75 90

155 Deadlift Sets 1 1 1

% of Working Max

Weight 155 185 215 230 245 260

Reps Lifted

Rep Max

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 125 155 185

325 Bench Press

% of Working Max

Weight 105 125 145 155 165 175

Reps Lifted

Rep Max

Sets 1 1 1

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 85 105 125

220 Squat Sets 1 1 1

% of Working Max

Weight 125 150 175 185 200 210

Reps Lifted

Rep Max

Reps 5 5 5

% of Working Max 40% 50% 60%

Weight 100 125 150

260

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 Military Press Sets 1 1 5 Reps 1 1 3+ % of Working Max 70% 77.5% 82.5% Weight 110 125 130

Rep Max 250

Deadlift Sets 1 1 5

Reps 1 1 3+

% of Working Max 70% 77.5% 82.5%

Weight 225 245 260

Rep Max 175

Bench Press Sets 1 1 5

Reps 1 1 3+

% of Working Max 70% 77.5% 82.5%

Weight 155 170 180

Rep Max 205

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 Military Press Sets 1 1 1 1 1 1 1 Deadlift Sets 1 1 1 1 1 1 1 Bench Press Sets 1 1 1 1 1 1 1 Squat Sets 1 Reps 5 3 2 1 1 1 AMAP % of Working Max 50% 60% 70% 75% 80% 85% 90%

135

Reps Lifted

Rep Max

270

Reps 5 3 2 1 1 1 AMAP

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

Reps Lifted

Rep Max

190

Reps 5 3 2 1 1 1 AMAP

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

Reps Lifted

Rep Max

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 Military Press Sets 1 1 1 Reps 5 5 5 % of Working Max 40% 50% 60%

165 Deadlift Sets 1 1 1

Weight 160 190 225 240 255 270 285

Reps Lifted

Rep Max

Reps 5 5 5

% of Working Max 40% 50% 60%

335 Bench Press Sets 1 1 1

Weight 110 130 155 165 175 185 195

Reps Lifted

Rep Max

Reps 5 5 5

% of Working Max 40% 50% 60%

230 Front Squat Sets 1

Weight 130

Reps Lifted

Rep Max

Reps 5

% of Working Max 40%

155 180 195 205 220 230

1 1

5 5

50% 60%

270

% 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