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Jugg Method Spreadsheet
Jugg Method Spreadsheet
Squat
10s Wave 10s Wave 10s wave
Bench Deadlift OHP
Accumulation (week 1)
Intensification (week 2)
Realization (week 3)
Accessory Work
1a. Chins 5x5-10 1a. Zercher Sq 3x8-10 1a. DB Floor Press 3x10-15
1b. Dips 5x5-10 1b. Lunges 3x8-10 1b. Row 3x10-15
2a. Incline DB Bench 3x10-15 2. W.Hip Thrusts 3x10 2a. Side Raises 5x10-20
2b. Shrugs 5x15-20 3a. Anti R abs 3x30-60sec 2b. Rear Delts 5x10-20
3. Decline Situps 5xAMAP 3b. Back Raises 3xAMAP 3. Biceps 5x10-20
10s wave 10s wave
OHP Squat
Work
DB Floor Press 3x10-15 1a. RDL 5x5-10
1b. Row 3x10-15 1b. Leg Press 5x5-10
a. Side Raises 5x10-20 2. SL HipThrust 3x10/side
b. Rear Delts 5x10-20 3a. Reverse Hypers 3x5-10
3. Biceps 5x10-20 3b. Ab fallouts/wheel 5x10-20
8s wave 8s wave 8s wave
Bench Deadlift OHP
Accumulation (week 5)
Intensification (week 6)
Realization (week 7)
Accessory Work
Dips 3x5-10
Abs - 8 sets Front Raises 3x10
Work
Accessory Work
Work
Accessory Work
2s Paused Bench 3x8 Abs - 8 Sets Chins 3x3
Biceps 3x10 Hypers - 5 Sets Rear Delts 5x15-20
3s wave 3s wave
OHP Squat
Work
Chins 3x3 BSS 3 sets
Rear Delts 5x15-20 Abs 8 sets
Conditioning
1. Squat and Deadlift RM's should be your best belted RM.
2. The last set of each exersize should be max reps with the following rules
a. Accumulation - Max reps but leave 2-3 reps left in the tank
b. Intensification - Max reps but leave a rep or two in the tank
c. Realization - AMAP, leave no reps to be spared.
3. After the rep out during the realization phase add weight to your 1rm
for the next wave based on every rep you got over the standard(Either
1.25 or 2.5 for upper body and 2.5 or 5 for lower body. people with lower
maxes or experienced lifters should use the lower number. For
example: if for your last set of squats you manage 12 reps you add 2.5
or 5 lbs for each rep so either 5 or10lbs. Or on your 5's wave of bench
you make 10 reps you would add 6.25 or 12.5lbs to your max. do this
every wave with the last set of the realization phase. If you are able to
surpass the standard by more than 10 reps, IE Deadlift 20 reps during
the last set of the 8's wave, instead of counting 12 reps over and adding
weight, only count 10.
4. ONLY USE A BELT ON THE FINAL SET OF THE
INTENSIFICATION AND REALIZATION SET.
owing rules