Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
85 views3 pages

Juggernaut Method Base Template Spreadsheet - Cycle 1

The document outlines the Juggernaut Method Calculator, which is designed for a 16-week training cycle focusing on strength training with specific phases: Accumulation, Intensification, Realization, and Deload. It includes a One Rep Max Calculator and detailed training maxes for various lifts such as Bench, Squat, OH Press, and Deadlift, along with corresponding weights and reps for each phase. The document provides structured training guidance to progressively increase strength through calculated rep waves and training max adjustments.

Uploaded by

Altuğ Dilli
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
85 views3 pages

Juggernaut Method Base Template Spreadsheet - Cycle 1

The document outlines the Juggernaut Method Calculator, which is designed for a 16-week training cycle focusing on strength training with specific phases: Accumulation, Intensification, Realization, and Deload. It includes a One Rep Max Calculator and detailed training maxes for various lifts such as Bench, Squat, OH Press, and Deadlift, along with corresponding weights and reps for each phase. The document provides structured training guidance to progressively increase strength through calculated rep waves and training max adjustments.

Uploaded by

Altuğ Dilli
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

To Save: File --> Make a Copy | Thanks, liftvault.

com
Juggernaut Method Calculator
Created by CSM 12.10.10
Represents one 16-week cycle Instructions:
One Rep Max Calculator (for "1RM Input"field) Use 90% of True, or estimated 1RM As initial training max
Training Maxes (90% 1RM) 1RM Input Estimated 1RM Weight Used Reps Achieved Each Rep Wave represents a single 4 week training block
Bench 240 265 One Rep Max Calculator 0 Run Accumulation phase first, then intensification, then realization, then deload.
Squat 405 445 Squat 0 After running each phase for a rep wave, then move on to the next rep wave
OH Press 135 150 OH Press 0 For the last set in the Realization phase, rep the weight for as many reps as possible
Deadlift 420 465 Deadlift 0 Plug in AMAP reps in the calculator to calculate maxes for next cycle

Accumulation Phase - Week 1 Intensification Phase - Week 2 Realization Phase - Week 3 Deload Phase - Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
Bench 145 10 Bench 135 5 Bench 120 5 Bench 100 5
145 10 150 5 145 3 120 5
145 10 165 10 170 1 145 5
145 10 165 10 Failure 180 16 - -
2-3 reps shy of failure 145 10+ 1-2 reps shy of failure 165 10+ - - -
Squat 245 10 Squat 225 5 Squat 205 5 Squat 165 5
245 10 255 5 245 3 205 5
245 10 275 10 285 1 245 5
245 10 275 10 Failure 305 15 - -
10 Rep Wave 2-3 reps shy of failure 245 10+ 1-2 reps shy of failure 275 10+ - - -
OH Press 85 10 OH Press 75 5 OH Press 70 5 OH Press 55 5
85 10 85 5 85 3 70 5
85 10 95 10 95 1 85 5
85 10 95 10 Failure 105 12 - -
2-3 reps shy of failure 85 10+ 1-2 reps shy of failure 95 10+ - - -
Deadlift 255 10 Deadlift 235 5 Deadlift 210 5 Deadlift 170 5
255 10 265 5 255 3 210 5
255 10 285 10 295 1 255 5
255 10 285 10 Failure 315 12 - -
2-3 reps shy of failure 255 10+ 1-2 reps shy of failure 285 10+ - - -

New Training Max Calculator Rep Standard AMAP Reps


Bench 255 10 16
Squat 430 10 15
OH Press 140 10 12
Deadlift 430 10 12

Accumulation Phase - Week 5 Intensification Phase - Week 6 Realization Phase - Week 7 Deload Phase - Week 8
Weight Reps Weight Reps Weight Reps Weight Reps
Bench 170 8 Bench 155 3 Bench 130 5 Bench 105 5
170 8 175 3 155 3 130 5
170 8 185 8 180 2 155 5
170 8 185 8 195 1 - -
2-3 reps shy of failure 170 8+ 1-2 reps shy of failure 185 8+ Failure 205 AMAP - -
Squat 280 8 Squat 260 3 Squat 215 5 Squat 175 5

8 Rep Wave
280 8 295 3 260 3 215 5
280 8 315 8 305 2 260 5
280 8 315 8 325 1 - -
2-3 reps shy of failure 280 8+ 1-2 reps shy of failure 315 8+ Failure 345 AMAP - -
8 Rep Wave OH Press 95 8 OH Press 85 3 OH Press 70 5 OH Press 60 5
95 8 95 3 85 3 70 5
95 8 105 8 100 2 85 5
95 8 105 8 105 1 - -
2-3 reps shy of failure 95 8+ 1-2 reps shy of failure 105 8+ Failure 115 AMAP - -
Deadlift 280 8 Deadlift 260 3 Deadlift 215 5 Deadlift 175 5
280 8 295 3 260 3 215 5
280 8 315 8 305 2 260 5
280 8 315 8 325 1 - -
2-3 reps shy of failure 280 8+ 1-2 reps shy of failure 315 8+ Failure 345 AMAP - -

New Training Max Calculator Rep Standard AMAP Reps


Bench 260 8 10
Squat 440 8 10
OH Press 145 8 10
Deadlift 440 8 10

Accumulation Phase - Week 9 Intensification Phase - Week 10 Realization Phase - Week 11 Deload Phase - Week 12
Weight Reps Weight Reps Weight Reps Weight Reps
Bench 185 5 Bench 170 2 Bench 130 5 Bench 105 5
185 5 190 2 160 3 130 5
185 5 205 5 185 2 160 5
185 5 205 5 195 1 -
185 5 205 5 210 1 -
2-3 reps shy of failure 185 5+ 1-2 reps shy of failure 205 5+ Failure 225 AMAP -
Squat 310 5 Squat 290 2 Squat 220 5 Squat 180 5
310 5 320 2 265 3 220 5
310 5 345 5 310 2 265 5
310 5 345 5 330 1 -
310 5 345 5 355 1 -
2-3 reps shy of failure 310 5+ 1-2 reps shy of failure 345 5+ Failure 375 AMAP -
5 Rep Wave OH Press 105 5 OH Press 95 2 OH Press 75 5 OH Press 60 5
105 5 110 2 90 3 75 5
105 5 115 5 105 2 90 5
105 5 115 5 110 1 -
105 5 115 5 120 1 -
2-3 reps shy of failure 105 5+ 1-2 reps shy of failure 115 5+ Failure 125 AMAP -
Deadlift 310 5 Deadlift 290 2 Deadlift 220 5 Deadlift 180 5
310 5 320 2 265 3 220 5
310 5 345 5 310 2 265 5
310 5 345 5 330 1 -
310 5 345 5 355 1 -
2-3 reps shy of failure 310 5+ 1-2 reps shy of failure 345 5+ Failure 375 AMAP -
New Training Max Calculator Rep Standard AMAP Reps
Bench 265 5 7
Squat 450 5 7
OH Press 150 5 7
Deadlift 450 5 7

Accumulation Phase - Week 13 Intensification Phase - Week 14 Realization Phase - Week 15 Deload Phase - Week 16
Weight Reps Weight Reps Weight Reps Weight Reps
Bench 200 3 Bench 190 1 Bench 135 5 Bench 110 5
200 3 210 1 160 3 135 5
200 3 220 3 190 2 160 5
200 3 220 3 200 1 -
200 3 220 3 215 1 -
200 3 220 3 230 1 -
2-3 reps shy of failure 200 3+ 1-2 reps shy of failure 220 3+ Failure 240 AMAP -
Squat 340 3 Squat 315 1 Squat 225 5 Squat 180 5
340 3 350 1 270 3 225 5
340 3 375 3 315 2 270 5
340 3 375 3 340 1 -
340 3 375 3 360 1 -
340 3 375 3 385 1 -
2-3 reps shy of failure 340 3+ 1-2 reps shy of failure 375 3+ Failure 405 AMAP -
3 Rep Wave OH Press 115 3 OH Press 105 1 OH Press 75 5 OH Press 60 5
115 3 120 1 90 3 75 5
115 3 125 3 105 2 90 5
115 3 125 3 115 1 -
115 3 125 3 120 1 -
115 3 125 3 130 1 -
2-3 reps shy of failure 115 3+ 1-2 reps shy of failure 125 3+ Failure 135 AMAP -
Deadlift 340 3 Deadlift 315 1 Deadlift 225 5 Deadlift 180 5
340 3 350 1 270 3 225 5
340 3 375 3 315 2 270 5
340 3 375 3 340 1 -
340 3 375 3 360 1 -
340 3 375 3 385 1 -
2-3 reps shy of failure 340 3+ 1-2 reps shy of failure 375 3+ Failure 405 AMAP -

You might also like