INVERSE JUGGERNAUT

TRAINING INCREMENT
1RM
MAX WEIGHT
BENCH 60 54.0 0.5
SQUAT 120 108.0 1
MILITARY
30 27.0 0.5
PRESS
DEADLIFT 125 112.5 1

Inversion of sets and reps during the 10s and 8s wave - preferred as it allows for higher quality

ACCUMULATION PHASE - WEEK 1

LAST SET RPE = 2-3 REPS LEFT

WAVE % OF
EXERCISE TRAINING TRAINING REP WEIGHT
MAX MAX

60% 5 32.5
60% 5 32.5
60% 5 32.5
60% 5 32.5
60% 5 32.5
60% 5 32.5
DAY 1 BENCH 54.0 60% 5 32.5
60% 5 32.5
60% 5 32.5
60% 5+ 32.5

ACHIEVED: 32.5

60% 5 65
60% 5 65
60% 5 65
60% 5 65
60% 5 65
60% 5 65
DAY 2 SQUAT 108.0 60% 5 65
60% 5 65
60% 5 65
0s WAVE
 DAY 2 SQUAT 108.0

60% 5+ 65

ACHIEVED: 65
10s WAVE

60% 5 17.5
60% 5 17.5
60% 5 17.5
60% 5 17.5
60% 5 17.5
60% 5 17.5
MILITARY
DAY 3 27.0 60% 5 17.5
PRESS
60% 5 17.5
60% 5 17.5
60% 5+ 17.5

ACHIEVED: 17.5

60% 5 67.5
60% 5 67.5
60% 5 67.5
60% 5 67.5
60% 5 67.5
60% 5 67.5
DAY 4 DEADLIFT 112.5 60% 5 67.5
60% 5 67.5
60% 5 67.5
60% 5+ 67.5

ACHIEVED: 67.5

ACCUMULATION PHASE - WEEK 5

WAVE % OF
EXERCISE TRAINING TRAINING REP WEIGHT
MAX MAX

65% 5 37.5
65% 5 37.5
65% 5 37.5
65% 5 37.5

DAY 1 BENCH 54.0

 65% 5 37.5
DAY 1 BENCH 54.0 65% 5 37.5
65% 5 37.5
65% 5+ 37.5

ACHIEVED: 37.5
22/10/17
65% 5 72.5
65% 5 72.5
65% 5 72.5
65% 5 72.5
65% 5 72.5
DAY 2 SQUAT 108.0 65% 5 72.5
65% 5 72.5
65% 5+ 72.5

ACHIEVED: 72.5
8s WAVE

29/10/17
65% 5 20
65% 5 20
65% 5 20
65% 5 20
65% 5 20
MILITARY
DAY 3 27.0 65% 5 20
PRESS
65% 5 20
65% 5+ 20

ACHIEVED: 20
27/10/17
65% 5 75
65% 5 75
65% 5 75
65% 5 75
65% 5 75
DAY 4 DEADLIFT 112.5 65% 5 75
65% 5 75
65% 5+ 75

ACHIEVED: 75
 DAY 4 DEADLIFT 112.5

22/10/17

ACCUMULATION PHASE - WEEK 9

WAVE % OF
EXERCISE TRAINING TRAINING REP WEIGHT
MAX MAX

70% 5 40
70% 5 40
70% 5 40
70% 5 40
70% 5+ 40
DAY 1 BENCH 54.0

ACHIEVED: 40

70% 5 77.5
70% 5 77.5
70% 5 77.5
70% 5 77.5
70% 5+ 77.5
DAY 2 SQUAT 108.0

ACHIEVED: 77.5
5s WAVE

70% 5 20
70% 5 20
70% 5 20
70% 5 20
MILITARY 70% 5+ 20
DAY 3 27.0
PRESS

ACHIEVED: 20

70% 5 80
70% 5 80

DAY 4 DEADLIFT 112.5

 70% 5 80
70% 5 80
70% 5+ 80
DAY 4 DEADLIFT 112.5

ACHIEVED: 80

ACCUMULATION PHASE - WEEK 13

WAVE % OF
EXERCISE TRAINING TRAINING REP WEIGHT
MAX MAX

75% 3 42.5
75% 3 42.5
75% 3 42.5
75% 3 42.5
75% 3 42.5
DAY 1 BENCH 54.0 75% 3 42.5
75% 3+ 42.5

ACHIEVED: 42.5

75% 3 82.5
75% 3 82.5
75% 3 82.5
75% 3 82.5
75% 3 82.5
DAY 2 SQUAT 108.0 75% 3 82.5
75% 3 82.5
75% 3+ 82.5

ACHIEVED: 82.5
3s WAVE

75% 3 22.5
75% 3 22.5
75% 3 22.5

MILITARY
DAY 3 27.0
PRESS
3s WAV
75% 3 22.5
75% 3 22.5
MILITARY
DAY 3 27.0 75% 3 22.5
PRESS
75% 3 22.5
75% 3+ 22.5

ACHIEVED: 22.5

75% 3 85
75% 3 85
75% 3 85
75% 3 85
75% 3 85
DAY 4 DEADLIFT 112.5 75% 3 85
75% 3 85
75% 3+ 85

ACHIEVED: 85
 MIN
BAR WEIGHT
INCREMENT
2.5 20kg

allows for higher quality on each rep.

INTENSIFICATION PHASE - WEEK 2 REALISATION PHASE - WEEK 3

LAST SET RPE = 1-2 REPS LEFT AMRAP

% OF
% OF TRAINING
EXERCISE TRAINING REP WEIGHT EXERCISE
MAX
MAX

67.50% 3 37.5 50%

67.50% 3 37.5 60%
67.50% 3 37.5 70%
67.50% 3 37.5 75%
67.50% 3 37.5
67.50% 3 37.5 TARGET:
BENCH 67.50% 3 37.5 BENCH ACHIEVED:
67.50% 3 37.5
67.50% 3 37.5
67.50% 3+ 37.5

ACHIEVED: 37.5

67.50% 3 75 50%
67.50% 3 75 60%
67.50% 3 75 70%
67.50% 3 75 75%
67.50% 3 75
67.50% 3 75 TARGET:
SQUAT 67.50% 3 75 SQUAT ACHIEVED:
67.50% 3 75
67.50% 3 75
 SQUAT SQUAT

67.50% 3+ 75

ACHIEVED: 75

67.50% 3 20 50%
67.50% 3 20 60%
67.50% 3 20 70%
67.50% 3 20 75%
67.50% 3 20
67.50% 3 20 TARGET:
MILITARY MILITARY
PRESS 67.50% 3 20 PRESS ACHIEVED:
67.50% 3 20
67.50% 3 20
67.50% 3+ 20

ACHIEVED: 20

67.50% 3 77.5 50%

67.50% 3 77.5 60%
67.50% 3 77.5 70%
67.50% 3 77.5 75%
67.50% 3 77.5
67.50% 3 77.5 TARGET:
DEADLIFT 67.50% 3 77.5 DEADLIFT ACHIEVED:
67.50% 3 77.5
67.50% 3 77.5
67.50% 3+ 77.5

ACHIEVED: 77.5

INTENSIFICATION PHASE - WEEK 6 REALISATION PHASE - WEEK 7

% OF
% OF TRAINING
EXERCISE TRAINING REP WEIGHT EXERCISE
MAX
MAX

72.50% 3 40 50%
72.50% 3 40 60%
72.50% 3 40 70%
72.50% 3 40 75%

BENCH BENCH
 72.50% 3 40 80%
BENCH 72.50% 3 40 BENCH
72.50% 3 40 TARGET:
72.50% 3+ 40 ACHIEVED:

ACHIEVED: 40
28/10/17
72.50% 3 80 50%
72.50% 3 80 60%
72.50% 3 80 70%
72.50% 3 80 75%
72.50% 3 80 80%
SQUAT 72.50% 3 80 SQUAT
72.50% 3 80 TARGET:
72.50% 3+ 80 ACHIEVED:

ACHIEVED: 80

72.50% 3 20 50%
72.50% 3 20 60%
72.50% 3 20 70%
72.50% 3 20 75%
72.50% 3 20 80%
MILITARY MILITARY
72.50% 3 20
PRESS PRESS
72.50% 3 20 TARGET:
72.50% 3+ 20 ACHIEVED:

ACHIEVED: 20

72.50% 3 82.5 50%

72.50% 3 82.5 60%
72.50% 3 82.5 70%
72.50% 3 82.5 75%
72.50% 3 82.5 80%
DEADLIFT 72.50% 3 82.5 DEADLIFT
72.50% 3 82.5 TARGET:
72.50% 3+ 82.5 ACHIEVED:

ACHIEVED: 82.5
DEADLIFT DEADLIFT

INTENSIFICATION PHASE - WEEK 10 REALISATION PHASE - WEEK 11

% OF
% OF TRAINING
EXERCISE TRAINING REP WEIGHT EXERCISE
MAX
MAX

65% 2 37.5 50%

72.50% 2 40 60%
77.50% 5 42.5 70%
77.50% 5 42.5 75%
77.50% 5 42.5 80%
BENCH BENCH
77.50% 5+ 42.5 85%

TARGET:
ACHIEVED: 42.5 ACHIEVED:

65% 2 72.5 50%

72.50% 2 80 60%
77.50% 5 85 70%
77.50% 5 85 75%
77.50% 5 85 80%
SQUAT SQUAT
77.50% 5+ 85 85%

TARGET:
ACHIEVED: 85 ACHIEVED:

65% 2 20 50%
72.50% 2 20 60%
77.50% 5 22.5 70%
77.50% 5 22.5 75%
MILITARY 77.50% 5 22.5 MILITARY 80%
PRESS 77.50% 5+ 22.5 PRESS 85%

TARGET:
ACHIEVED: 22.5 ACHIEVED:

65% 2 75 50%
72.50% 2 82.5 60%

DEADLIFT DEADLIFT
 77.50% 5 87.5 70%
77.50% 5 87.5 75%
77.50% 5 87.5 80%
DEADLIFT DEADLIFT
77.50% 5+ 87.5 85%

TARGET:
ACHIEVED: 87.5 ACHIEVED:

INTENSIFICATION PHASE - WEEK 14 REALISATION PHASE - WEEK 15

% OF
% OF TRAINING
EXERCISE TRAINING REP WEIGHT EXERCISE
MAX
MAX

70% 1 40 50%
78% 1 42.5 60%
82% 3 45 70%
82% 3 45 75%
82% 3 45 80%
BENCH 82% 3 45 BENCH 85%
82% 3+ 45 90%

TARGET:
ACHIEVED: 45 ACHIEVED:

70% 1 77.5 50%

78% 1 85 60%
82% 3 90 70%
82% 3 90 75%
82% 3 90 80%
SQUAT 82% 3 90 SQUAT 85%
82% 3+ 90 90%

TARGET:
ACHIEVED: 90 ACHIEVED:

70% 1 20 50%
78% 1 22.5 60%
82% 3 22.5 70%

MILITARY MILITARY
PRESS PRESS
 82% 3 22.5 75%
82% 3 22.5 80%
MILITARY MILITARY
82% 3 22.5 85%
PRESS PRESS
82% 3+ 22.5 90%

TARGET:
ACHIEVED: 22.5 ACHIEVED:

70% 1 80 50%
78% 1 87.5 60%
82% 3 92.5 70%
82% 3 92.5 75%
82% 3 92.5 80%
DEADLIFT 82% 3 92.5 DEADLIFT 85%
82% 3+ 92.5 90%

TARGET:
ACHIEVED: 92.5 ACHIEVED:
ON PHASE - WEEK 3 DELOAD PHASE - WEEK 4
AMRAP

% OF
REP WEIGHT EXERCISE TRAINING REP WEIGHT
MAX

5 27.5 40% 5 22.5

3 32.5 50% 5 27.5
1 40 60% 5 32.5
AMRAP 42.5

10
42.5 BENCH

5 55 40% 5 45
3 65 50% 5 55
1 77.5 60% 5 65
AMRAP 82.5

10
82.5 SQUAT
 SQUAT

5 15 40% 5 12.5
3 17.5 50% 5 15
1 20 60% 5 17.5
AMRAP 22.5

10 MILITARY
22.5 PRESS

5 57.5 40% 5 45
3 67.5 50% 5 57.5
1 80 60% 5 67.5
AMRAP 85

10
85 DEADLIFT

ON PHASE - WEEK 7 DELOAD PHASE - WEEK 8

% OF
REP WEIGHT EXERCISE TRAINING REP WEIGHT
MAX

5 27.5 40% 5 22.5

3 32.5 50% 5 27.5
2 40 60% 5 32.5
1 42.5

BENCH
AMRAP 45
BENCH
8
45

5 55 40% 5 45
3 65 50% 5 55
2 77.5 60% 5 65
1 82.5
AMRAP 87.5
SQUAT
8
87.5

5 15 40% 5 12.5
3 17.5 50% 5 15
2 20 60% 5 17.5
1 22.5
AMRAP 22.5
MILITARY
PRESS
8
22.5

5 57.5 40% 5 45
3 67.5 50% 5 57.5
2 80 60% 5 67.5
1 85
AMRAP 90
DEADLIFT
8
90
 DEADLIFT

ON PHASE - WEEK 11 DELOAD PHASE - WEEK 12

% OF
REP WEIGHT EXERCISE TRAINING REP WEIGHT
MAX

5 27.5 40% 5 22.5

3 32.5 50% 5 27.5
2 40 60% 5 32.5
1 42.5
1 45
BENCH
AMRAP 47.5

5
47.5

5 55 40% 5 45
3 65 50% 5 55
2 77.5 60% 5 65
1 82.5
1 87.5
SQUAT
AMRAP 92.5

5
92.5

5 15 40% 5 12.5
3 17.5 50% 5 15
2 20 60% 5 17.5
1 22.5
1 22.5 MILITARY
AMRAP 25 PRESS

5
25

5 57.5 40% 5 45
3 67.5 50% 5 57.5

DEADLIFT
 2 80 60% 5 67.5
1 85
1 90
DEADLIFT
AMRAP 97.5

5
97.5

ON PHASE - WEEK 15 DELOAD PHASE - WEEK 16

% OF
REP WEIGHT EXERCISE TRAINING REP WEIGHT
MAX

5 27.5 40% 5 22.5

3 32.5 50% 5 27.5
2 40 60% 5 32.5
1 42.5
1 45
1 47.5 BENCH
AMRAP 50

3
50

5 55 40% 5 45
3 65 50% 5 55
2 77.5 60% 5 65
1 82.5
1 87.5
1 92.5 SQUAT
AMRAP 97.5

3
97.5

5 15 40% 5 12.5
3 17.5 50% 5 15
2 20 60% 5 17.5

MILITARY
PRESS
 1 22.5
1 22.5
MILITARY
1 25
PRESS
AMRAP 25

3
25

5 57.5 40% 5 45
3 67.5 50% 5 57.5
2 80 60% 5 67.5
1 85
1 90
1 97.5 DEADLIFT
AMRAP 102.5

3
102.5
 ACCESSORY

SUPPLEMENTARY:
Triceps Dip
Single Arm Rows

DEADLIFT ACCESSORY:
Romanian Deadlift
SQUAT ACCESSORY:
Belt Squat
Barbell Hip Thrust

SUPPLEMENTARY:
Back Extension
Deficit Deadlifts

ACCESSORY

SUPPLEMENTARY:
Triceps Dip
Single Arm Rows
DEADLIFT ACCESSORY:
Romanian Deadlift

SQUAT ACCESSORY:
Belt Squat
Barbell Hip Thrust

SUPPLEMENTARY:
Back Extension
Deficit Deadlifts
 ACCESSORY

SUPPLEMENTARY:
Triceps Dip
Single Arm Rows

DEADLIFT ACCESSORY:
Romanian Deadlift

SQUAT ACCESSORY:
Belt Squat
Barbell Hip Thrust

SUPPLEMENTARY:
Back Extension
Deficit Deadlifts

ACCESSORY

SUPPLEMENTARY:
Triceps Dip
Single Arm Rows

DEADLIFT ACCESSORY:
Romanian Deadlift

SQUAT ACCESSORY:
Belt Squat
Barbell Hip Thrust
SUPPLEMENTARY:
Back Extension
Deficit Deadlifts
IMPLIED 1RM
ACCUMULATION INTENSIFICATION REALIZATION DELOAD ACCUMULATION INTENSIFICATION
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Bench Press 32.5 37.5 42.5 37.5 40
Squat 65 75 82.5 72.5 80
Military Press 17.5 20 22.5 20 20
Deadlif 67.5 77.5 85 75 82.5

Realization Maxes

Week 0 Week 3 Week 7 Week 11 Week 15

Bench Press 60 42.5 45 47.5 50
Squat 120 82.5 87.5 92.5 97.5
Military Press 30 22.5 22.5 25 25
Deadlif 125 85 90 97.5 102.5

140

120

100

80 Bench Press
Squat
Military Press
60
Deadlift

40

20

0
Week 0 Week 3 Week 7 Week 11 Week 15
REALIZATION DELOAD ACCUMULATION INTENSIFICATION REALIZATION DELOAD ACCUMULATION
Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13
45 40 42.5 47.5 42.5
87.5 77.5 85 92.5 82.5
22.5 20 22.5 25 22.5
90 80 87.5 97.5 85
INTENSIFICATION REALIZATION DELOAD
Week 14 Week 15 Week 16
45 50
90 97.5
22.5 25
92.5 102.5