THE JUGGERNAUT METHOD 2.
0
Progress Tracker
1st Cycle
10's Wave
8's Wave
5's Wave
3's Wave
Total Increase
2nd Cycle
10's Wave
8's Wave
5's Wave
3's Wave
Total Increase
Start Date
1-May-14
8-May-14
15-May-14
22-May-14
1-May-14
Start Date
1-Jan-15
1-Jan-15
1-Jan-15
1-Jan-15
1-Jan-15
End Date
7-May-14
14-May-14
21-May-14
28-May-14
28-May-14
End Date
1-Jan-15
1-Jan-15
1-Jan-15
1-Jan-15
1-Jan-15
Squat
100.0
100.0
100.0
100.0
0.0
0.0%
WORKING MAX
Deadlift
100.0
100.0
100.0
100.0
0.0
0.0%
Bench Press
100.0
100.0
100.0
100.0
0.0
0.0%
Squat
100.0
100.0
100.0
100.0
0.0
0.0%
WORKING MAX
Deadlift
100.0
100.0
100.0
100.0
0.0
0.0%
Bench Press
100.0
100.0
100.0
100.0
0.0
0.0%
THE JUGGERNAUT METHOD 2.0
Estimated 1RM
Working Max (90%)
Incremental Increase
Squat
390.0
351.0
1.5
Deadlift
405.0
364.5
1.5
10's Wave
Bench
250.0
225.0
0.75
Squat
Deadlift
Bench Press
Accumulation Phase
%age
60.0%
60.0%
60.0%
60.0%
60.0%
Weight
210.6
210.6
210.6
210.6
210.6
Reps
10
10
10
10
AMRAP
0
Weight
218.7
218.7
218.7
218.7
218.7
Reps
10
10
10
10
AMRAP
0
Weight
135.0
135.0
135.0
135.0
135.0
Reps
10
10
10
10
AMRAP
0
Intensification Phase
%age
55.0%
62.5%
67.5%
67.5%
67.5%
Weight
193.1
219.4
236.9
236.9
236.9
Reps
5
5
10
10
AMRAP
0
Weight
200.5
227.8
246.0
246.0
246.0
Reps
5
5
10
10
AMRAP
0
Weight
123.8
140.6
151.9
151.9
151.9
Reps
5
5
10
10
AMRAP
0
Realization Phase
%age
50.0%
60.0%
70.0%
75.0%
Weight
175.5
210.6
245.7
263.3
Reps
5
3
2
AMRAP
10
Weight
182.3
218.7
255.2
273.4
Reps
5
3
2
AMRAP
10
Weight
112.5
135.0
157.5
168.8
Reps
5
3
2
AMRAP
10
351.0
0.0%
364.5
0.0%
225.0
0.0%
Revised Working Max / %age Increase
THE JUGGERNAUT METHOD 2.0
Estimated 1RM
Working Max (90%)
Incremental Increase
Squat
90.0
1.5
Deadlift
90.0
1.5
Bench
90.0
0.75
8's Wave
Squat
Deadlift
Bench Press
Accumulation Phase
%age
65.0%
65.0%
65.0%
65.0%
65.0%
Weight
58.5
58.5
58.5
58.5
58.5
Reps
8
8
8
8
AMRAP
0
Weight
58.5
58.5
58.5
58.5
58.5
Reps
8
8
8
8
AMRAP
0
Weight
58.5
58.5
58.5
58.5
58.5
Reps
8
8
8
8
AMRAP
0
Intensification Phase
%age
60.0%
67.5%
72.5%
72.5%
72.5%
Weight
54.0
60.8
65.3
65.3
65.3
Reps
3
3
8
8
AMRAP
0
Weight
54.0
60.8
65.3
65.3
65.3
Reps
3
3
8
8
AMRAP
0
Weight
54.0
60.8
65.3
65.3
65.3
Reps
3
3
8
8
AMRAP
0
Realization Phase
%age
50.0%
60.0%
70.0%
75.0%
80.0%
Weight
45.0
54.0
63.0
67.5
72.0
Reps
5
3
2
1
AMRAP
8
Weight
45.0
54.0
63.0
67.5
72.0
Reps
5
3
2
1
AMRAP
8
Weight
45.0
54.0
63.0
67.5
72.0
Reps
5
3
2
1
AMRAP
8
90.0
0.0%
90.0
0.0%
90.0
0.0%
Revised Working Max / %age Increase
THE JUGGERNAUT METHOD 2.0
Estimated 1RM
Working Max (90%)
Incremental Increase
Squat
90.0
1.5
Deadlift
90.0
1.5
Bench
90.0
0.75
5's Wave
Squat
Deadlift
Bench Press
Accumulation Phase
%age
70.0%
70.0%
70.0%
70.0%
70.0%
70.0%
Weight
63.0
63.0
63.0
63.0
63.0
63.0
Reps
5
5
5
5
5
AMRAP
0
Weight
63.0
63.0
63.0
63.0
63.0
63.0
Reps
5
5
5
5
5
AMRAP
0
Weight
63.0
63.0
63.0
63.0
63.0
63.0
Reps
5
5
5
5
5
AMRAP
0
Intensification Phase
%age
65.0%
72.5%
77.5%
77.5%
77.5%
77.5%
Weight
58.5
65.3
69.8
69.8
69.8
69.8
Reps
2
2
5
5
5
AMRAP
0
Weight
58.5
65.3
69.8
69.8
69.8
69.8
Reps
2
2
5
5
5
AMRAP
0
Weight
58.5
65.3
69.8
69.8
69.8
69.8
Reps
2
2
5
5
5
AMRAP
0
Realization Phase
%age
50.0%
60.0%
70.0%
75.0%
80.0%
85.0%
Weight
45.0
54.0
63.0
67.5
72.0
76.5
Reps
5
3
2
1
1
AMRAP
5
Weight
45.0
54.0
63.0
67.5
72.0
76.5
Reps
5
3
2
1
1
AMRAP
5
Weight
45.0
54.0
63.0
67.5
72.0
76.5
Reps
5
3
2
1
1
AMRAP
5
Revised Working Max / %age Increase
90.0
0.0%
90.0
0.0%
90.0
0.0%
Estimated 1 Rep Max
89.1
89.1
89.1
THE JUGGERNAUT METHOD 2.0
Estimated 1RM
Working Max (90%)
Incremental Increase
Squat
90.0
1.5
Deadlift
90.0
1.5
Bench
90.0
0.75
3's Wave
Squat
Deadlift
Bench Press
Accumulation Phase
%age
75.0%
75.0%
75.0%
75.0%
75.0%
75.0%
75.0%
Weight
67.5
67.5
67.5
67.5
67.5
67.5
67.5
Reps
3
3
3
3
3
3
AMRAP
0
Weight
67.5
67.5
67.5
67.5
67.5
67.5
67.5
Reps
3
3
3
3
3
3
AMRAP
0
Weight
67.5
67.5
67.5
67.5
67.5
67.5
67.5
Reps
3
3
3
3
3
3
AMRAP
0
Intensification Phase
%age
70.0%
77.5%
82.5%
82.5%
82.5%
82.5%
82.5%
Weight
63.0
69.8
74.3
74.3
74.3
74.3
74.3
Reps
1
1
3
3
3
3
AMRAP
0
Weight
63.0
69.8
74.3
74.3
74.3
74.3
74.3
Reps
1
1
3
3
3
3
AMRAP
0
Weight
63.0
69.8
74.3
74.3
74.3
74.3
74.3
Reps
1
1
3
3
3
3
AMRAP
0
Realization Phase
%age
50.0%
60.0%
70.0%
75.0%
80.0%
85.0%
90.0%
Weight
45.0
54.0
63.0
67.5
72.0
76.5
81.0
Reps
5
3
2
1
1
1
AMRAP
3
Weight
45.0
54.0
63.0
67.5
72.0
76.5
81.0
Reps
5
3
2
1
1
1
AMRAP
3
Weight
45.0
54.0
63.0
67.5
72.0
76.5
81.0
Reps
5
3
2
1
1
1
AMRAP
3
Revised Working Max / %age Increase
90.0
0.0%
90.0
0.0%
90.0
0.0%
Estimated 1 Rep Max
89.0
89.0
89.0
THE JUGGERNAUT METHOD 2.0
Choosing your Working Max
It is recommended that you limit your Working Max to 90% of your Actual (or e
Estimate your 1 Rep Max
To estimate your 1RM use the formula below. This formula is designed for use
Weight
Reps (2-10)
100.0
5
1RM
116.5
The Last Set
The Last Set of each Phase should be taken to near maximal reps. The follow
Accumulation Phase - 2 to 3 reps short of failure.
Intensification Phase - 1 to 2 reps short of failure.
That being said, the Juggernaut Method is intended as a tool for developing at
designed to not impact the CNS too heavily and leave plenty in the tank for the
If Training/Powerlifting is your main focus then you'll probably want to push eve
Increasing your Working Max
You will adjust your Working Max at the end of each Wave based upon your p
For every rep over Standard (i.e. 10, 8, 5 or 3 reps) your Working Max will be i
(Additional Reps x Increment / rep) + Working Max = New Working Max
Increment / rep
It is recommended that you you keep any increase in your Working Max to a m
progressing with the programme. If the increase in your new Working Max is in
Here we have used 1.5kg and 0.75kg for Lower Body and Upper Body respect
Remember, each Phase only lasts 3 weeks (assuming you train each of the m
will result in a 20% increase in your Working Max in only 12 weeks if you progr
Also, ensure that your new Working Max is a minimum of 5% less that your pro
to keep progressing with the programme.
% of your Actual (or estimated) 1 Rep Max.
ula is designed for use with a rep range of 2 to 10.
ximal reps. The following is suggested:-
tool for developing athletes (Track & Field / Football etc.) and is therefore
enty in the tank for the athlete's practice etc. in their chosen sport.
bably want to push every last set as hard as you can!
ve based upon your performance in the Realization Phase.
Working Max will be increased in line with the following formula.
w Working Max
ur Working Max to a maximum of 5% between each Wave in order to keep
new Working Max is in excess of 5% then use a lower Increment.
d Upper Body respectively.
ou train each of the main lifts weekly), therefore a full cycle of the 4 Wave's
12 weeks if you progress at 5% per Wave!!
f 5% less that your projected 1 Rep Max (you can use the formula above)
