Inverted Juggernaut Method Calculator

Strength Program by Chad Wesley Smith, Spreadsheet by PushJerk.com

Represents one 16-week cycle
One Rep Max Calcu
Training Maxes (90% 1RM) 1RM Input Estimated 1RM
Bench 99 Bench
Squat 99 Squat
Shoulder Press 63 Shoulder Press
Deadlift 135 Deadlift

WEEK 1 Accumulation Phase WEEK 2 Intensification P

Weight Reps
Bench 60 5 Bench
60 5
60 5
60 5
60 5
60 5
60 5
60 5
60 5
Stop 2-3 reps before failure 60 5+ Stop 1-2 reps before failure
Squat 60 5 Squat
60 5
60 5
60 5
60 5
60 5
60 5
10s Wave

60 5
60 5
Stop 2-3 reps before failure 60 5+ Stop 1-2 reps before failure
Shoulder Press 40 5 Shoulder Press
40 5
40 5
40 5
40 5
40 5
40 5
40 5
 40 5
Stop 2-3 reps before failure 40 5+ Stop 1-2 reps before failure
Deadlift 82.5 5 Deadlift
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
Stop 2-3 reps before failure 82.5 5+ Stop 1-2 reps before failure

New Training Max Calculator Rep Standard AMRAP Reps

Bench 99 10 10
Squat 99 10 10
Shoulder Press 63 10 10
Deadlift 135 10 10

WEEK 5 Accumulation Phase WEEK 6 Intensification P

Weight Reps
Bench 65 5 Bench
65 5
65 5
65 5
65 5
65 5
65 5
Stop 2-3 reps before failure 65 5+ Stop 1-2 reps before failure
Squat 65 5 Squat
65 5
65 5
65 5
65 5
8s Wave

65 5
65 5
Stop 2-3 reps before failure 65 5+ Stop 1-2 reps before failure
Shoulder Press 42.5 5 Shoulder Press
42.5 5
42.5 5
42.5 5
8s
42.5 5
42.5 5
42.5 5
Stop 2-3 reps before failure 42.5 5+ Stop 1-2 reps before failure
Deadlift 90 5 Deadlift
90 5
90 5
90 5
90 5
90 5
90 5
Stop 2-3 reps before failure 90 5+ Stop 1-2 reps before failure

New Training Max Calculator Rep Standard AMRAP Reps

Bench 99 8 8
Squat 99 8 8
Shoulder Press 63 8 8
Deadlift 135 8 8

WEEK 9 Accumulation Phase WEEK 10 Intensification P

Weight Reps
Bench 70 5 Bench
70 5
70 5
70 5
70 5
Stop 2-3 reps before failure 70 5+ Stop 1-2 reps before failure
Squat 70 5 Squat
70 5
70 5
5s Wave

70 5
70 5
Stop 2-3 reps before failure 70 5+ Stop 1-2 reps before failure
Shoulder Press 45 5 Shoulder Press
45 5
45 5
45 5
45 5
Stop 2-3 reps before failure 45 5+ Stop 1-2 reps before failure
Deadlift 95 5 Deadlift
 95 5
95 5
95 5
95 5
Stop 2-3 reps before failure 95 5+ Stop 1-2 reps before failure

New Training Max Calculator Rep Standard AMRAP Reps

Bench 99 5 5
Squat 99 5 5
Shoulder Press 63 5 5
Deadlift 135 5 5

WEEK 13 Accumulation Phase WEEK 14 Intensification P

Weight Reps
Bench 75 3 Bench
75 3
75 3
75 3
75 3
75 3
Stop 2-3 reps before failure 75 3+ Stop 1-2 reps before failure
Squat 75 3 Squat
75 3
75 3
75 3
3s Wave

75 3
75 3
Stop 2-3 reps before failure 75 3+ Stop 1-2 reps before failure
Shoulder Press 47.5 3 Shoulder Press
47.5 3
47.5 3
47.5 3
47.5 3
47.5 3
Stop 2-3 reps before failure 47.5 3+ Stop 1-2 reps before failure
Deadlift 102.5 3 Deadlift
102.5 3
102.5 3
102.5 3
102.5 3
 102.5 3
Stop 2-3 reps before failure 102.5 3+ Stop 1-2 reps before failure

New Training Max Calculator Rep Standard AMRAP Reps

Bench 99 3 3
Squat 99 3 3
Shoulder Press 63 3 3
Deadlift 135 3 3
 Instructions:
• Type in your 1RMs in the Training Maxes boxes to auto-
• If not sure of your 1RM, use the One Rep Max Calculato
One Rep Max Calculator (optional) • The Training Maxes will be 90% of your true (or estimate
mated 1RM Weight Used Reps Achieved • Each wave represents a 4 week training block
110.0 • Run Accumulation phase first, then intensification, then r
110.0 • After running each phase for a wave, then move on to th
70.0 • For the last set in the Realization phase, rep the weight f
150.0 • Type in the number of AMRAP reps in the New Training

Intensification Phase WEEK 3 Realization Phase WEEK 4 Deload Phase

Weight Reps Weight Reps Weight
55 5 Bench 50 5 Bench 40
62.5 5 60 3 50
67.5 3 70 1 60
67.5 3 Go to failure 75 AMRAP
67.5 3
67.5 3
67.5 3
67.5 3
67.5 3
67.5 3+
55 5 Squat 50 5 Squat 40
62.5 5 60 3 50
67.5 3 70 1 60
67.5 3 Go to failure 75 AMRAP
67.5 3
67.5 3
67.5 3
67.5 3
67.5 3
67.5 3+
35 5 Shoulder Press 32.5 5 Shoulder Press 27.5
40 5 40 3 32.5
45 3 45 1 40
45 3 Go to failure 47.5 AMRAP
45 3
45 3
45 3
45 3
 45 3
45 3+
75 5 Deadlift 67.5 5 Deadlift 55
85 5 82.5 3 67.5
92.5 3 95 1 82.5
92.5 3 Go to failure 102.5 AMRAP
92.5 3
92.5 3
92.5 3
92.5 3
92.5 3
92.5 3+

Intensification Phase WEEK 7 Realization Phase WEEK 8 Deload Phase

Weight Reps Weight Reps Weight
60 3 Bench 50 5 Bench 40
67.5 3 60 3 50
72.5 3 70 2 60
72.5 3 75 1
72.5 3 Go to failure 80 AMRAP
72.5 3
72.5 3
72.5 3+
60 3 Squat 50 5 Squat 40
67.5 3 60 3 50
72.5 3 70 2 60
72.5 3 75 1
72.5 3 Go to failure 80 AMRAP
72.5 3
72.5 3
72.5 3+
40 3 Shoulder Press 32.5 5 Shoulder Press 27.5
45 3 40 3 32.5
47.5 3 45 2 40
47.5 3 47.5 1
 47.5 3 Go to failure 52.5 AMRAP
47.5 3
47.5 3
47.5 3+
82.5 3 Deadlift 67.5 5 Deadlift 55
92.5 3 82.5 3 67.5
100 3 95 2 82.5
100 3 102.5 1
100 3 Go to failure 110 AMRAP
100 3
100 3
100 3+

0 Intensification PhaseWEEK 11 Realization Phase WEEK 12 Deload Phase

Weight Reps Weight Reps Weight
65 2 Bench 50 5 Bench 40
72.5 2 60 3 50
77.5 5 70 2 60
77.5 5 75 1
77.5 5 80 1
77.5 5+ Go to failure 85 AMRAP
65 2 Squat 50 5 Squat 40
72.5 2 60 3 50
77.5 5 70 2 60
77.5 5 75 1
77.5 5 80 1
77.5 5+ Go to failure 85 AMRAP
42.5 2 Shoulder Press 32.5 5 Shoulder Press 27.5
47.5 2 40 3 32.5
50 5 45 2 40
50 5 47.5 1
50 5 52.5 1
50 5+ Go to failure 55 AMRAP
90 2 Deadlift 67.5 5 Deadlift 55
 100 2 82.5 3 67.5
105 5 95 2 82.5
105 5 102.5 1
105 5 110 1
105 5+ Go to failure 115 AMRAP

4 Intensification PhaseWEEK 15 Realization Phase WEEK 16 Deload Phase

Weight Reps Weight Reps Weight
70 1 Bench 50 5 Bench 40
77.5 1 60 3 50
82.5 3 70 2 60
82.5 3 75 1
82.5 3 80 1
82.5 3 85 1
82.5 3+ Go to failure 90 AMRAP
70 1 Squat 50 5 Squat 40
77.5 1 60 3 50
82.5 3 70 2 60
82.5 3 75 1
82.5 3 80 1
82.5 3 85 1
82.5 3+ Go to failure 90 AMRAP
45 1 Shoulder Press 32.5 5 Shoulder Press 27.5
50 1 40 3 32.5
52.5 3 45 2 40
52.5 3 47.5 1
52.5 3 52.5 1
52.5 3 55 1
52.5 3+ Go to failure 57.5 AMRAP
95 1 Deadlift 67.5 5 Deadlift 55
105 1 82.5 3 67.5
112.5 3 95 2 82.5
112.5 3 102.5 1
112.5 3 110 1
112.5 3 115 1
112.5 3+ Go to failure 122.5 AMRAP
aining Maxes boxes to auto-calculate weights to use
the One Rep Max Calculator to estimate
90% of your true (or estimated) 1RM
eek training block
st, then intensification, then realization, then deload.
a wave, then move on to the next rep wave
ation phase, rep the weight for as many reps as possible
AP reps in the New Training Rep Calculator to calculate maxes for next 4 week cycle

load Phase
Reps
5
5
5

5
5
5

5
5
5
 5
5
5

load Phase
Reps
5
5
5

5
5
5

5
5
5
 5
5
5

eload Phase
Reps
5
5
5

5
5
5

5
5
5

5
 5
5

eload Phase
Reps
5
5
5

5
5
5

5
5
5

5
5
5
es boxes to auto-calculate weights to use
ep Max Calculator to estimate
true (or estimated) 1RM

nsification, then realization, then deload.

en move on to the next rep wave
, rep the weight for as many reps as possible
he New Training Rep Calculator to calculate maxes for next 4 week cycle