The Juggernaut Method Calculator This spreadsheet takes into account the difference between your Working Max

ween your Working Max and Projected

Max to determine which increment to use to increase your working max for the next phase.
Created by CSM 12.10.10 Change these numbers if you need to, but Chad's recommended numbers are included below in
Modified by calvus 05.18.11 green.
Instructions: http://articles.elitefts.com/articles/programs/origin-of-the-juggernaut-method/
Enter the smallest increment that you can load the barbell with in the orange cell. For example, if your smallest weights are 2.5 lbs, enter "5".
Next, enter your Rep Maxes in the yellow cells.

Each Rep Wave represents a single 4 week training block. Run the Accumulation phase for a rep wave, then move on to the next rep wave. For the
last set in the Realization phase, perform as many reps as possible. Record your AMRAP reps in the yellow cells under the Realization Phase. This
will populate your Working Max for the next Wave.

Training Max Calculator Smallest Weight Increment 1.25

Weight Reps Calculated 1RM (90%)
Bench 185 1 185 167.5 Lower Body Small Increment 2.5
Squat 255 1 255 230 Lower Body Big Increment 5
OH Press 135 1 135 122.5 Upper Body Small Increment 1.25
Deadlif 225 1 225 202.5 Upper Body Big Increment 2.5

Accumulation Phase Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps Weight Reps
Bench 105 10 Bench 95 5 Bench 85 5 Bench 70 5
105 10 105 5 105 3 85 5
105 10 115 10 120 1 105 5
105 10 115 10 Failure 130 14 - -
2-3 reps shy of failure 105 10+ 1-2 reps shy of failure 115 10+ - - -
Squat 140 10 Squat 130 5 Squat 115 5 Squat 95 5
10 Rep Wave

140 10 145 5 140 3 115 5

140 10 160 10 165 1 140 5
140 10 160 10 Failure 175 11 - -
2-3 reps shy of failure 140 10+ 1-2 reps shy of failure 160 10+ - - -
OH Press 75 10 OH Press 70 5 OH Press 65 5 OH Press 50 5
75 10 80 5 75 3 65 5
75 10 85 10 90 1 75 5
75 10 85 10 Failure 95 10 - -
2-3 reps shy of failure 75 10+ 1-2 reps shy of failure 85 10+ - - -
Deadlif 125 10 Deadlif 115 5 Deadlif 105 5 Deadlif 85 5
125 10 130 5 125 3 105 5
125 10 140 10 145 1 125 5
125 10 140 10 Failure 155 14 - -
2-3 reps shy of failure 125 10+ 1-2 reps shy of failure 140 10+ - - -

New Training Max Calculator Rep Standard AMAP Reps PM BMW

Bench 177.5 10 14 191.25 177.5
Squat 232.5 10 11 238.75 235
OH Press 122.5 10 10 127.5 122.5
Deadlif 212.5 10 14 227.5 222.5

Accumulation Phase Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps Weight Reps
Bench 120 8 Bench 110 3 Bench 90 5 Bench 75 5
120 8 120 3 110 3 90 5
120 8 130 8 125 2 110 5
120 8 130 8 135 1 - -
2-3 reps shy of failure 120 8+ 1-2 reps shy of failure 130 8+ Failure 145 10 - -
Squat 155 8 Squat 140 3 Squat 120 5 Squat 95 5
155 8 160 3 140 3 120 5
8 Rep Wave

155 8 170 8 165 2 140 5

155 8 170 8 175 1 - -
2-3 reps shy of failure 155 8+ 1-2 reps shy of failure 170 8+ Failure 190 8 - -
OH Press 80 8 OH Press 75 3 OH Press 65 5 OH Press 50 5
80 8 85 3 75 3 65 5
80 8 90 8 90 2 75 5
80 8 90 8 95 1 - -
2-3 reps shy of failure 80 8+ 1-2 reps shy of failure 90 8+ Failure 100 11 - -
Deadlif 140 8 Deadlif 130 3 Deadlif 110 5 Deadlif 85 5
140 8 145 3 130 3 110 5
140 8 155 8 150 2 130 5
140 8 155 8 160 1 - -
2-3 reps shy of failure 140 8+ 1-2 reps shy of failure 155 8+ Failure 170 9 - -

New Training Max Calculator Rep Standard AMAP Reps PM BMW

Bench 182.5 8 10 193.75 182.5
Squat 232.5 8 8 241.25 232.5
OH Press 130 8 11 137.5 130
Deadlif 215 8 9 221.25 217.5

Accumulation Phase Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps Weight Reps
Bench 130 5 Bench 120 2 Bench 95 5 Bench 75 5
130 5 135 2 110 3 95 5
ave
 130 5 145 5 130 2 110 5
130 5 145 5 140 1 -
130 5 145 5 150 1 -
2-3 reps shy of failure 130 5+ 1-2 reps shy of failure 145 5+ Failure 160 7 -
Squat 165 5 Squat 155 2 Squat 120 5 Squat 95 5
165 5 170 2 140 3 120 5
165 5 185 5 165 2 140 5
5 Rep Wave

165 5 185 5 175 1 -

165 5 185 5 190 1 -
2-3 reps shy of failure 165 5+ 1-2 reps shy of failure 185 5+ Failure 200 5 -
OH Press 95 5 OH Press 85 2 OH Press 65 5 OH Press 55 5
95 5 95 2 80 3 65 5
95 5 105 5 95 2 80 5
95 5 105 5 100 1 -
95 5 105 5 105 1 -
2-3 reps shy of failure 95 5+ 1-2 reps shy of failure 105 5+ Failure 115 6 -
Deadlif 155 5 Deadlif 140 2 Deadlif 110 5 Deadlif 90 5
155 5 160 2 130 3 110 5
155 5 170 5 155 2 130 5
155 5 170 5 165 1 -
155 5 170 5 175 1 -
2-3 reps shy of failure 155 5+ 1-2 reps shy of failure 170 5+ Failure 185 5 -

New Training Max Calculator Rep Standard AMAP Reps PM BMW

Bench 187.5 5 7 197.5 187.5
Squat 232.5 5 5 233.75 232.5
OH Press 131.25 5 6 138.75 132.5
Deadlif 215 5 5 216.25 215

Accumulation Phase Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps Weight Reps
Bench 145 3 Bench 135 1 Bench 95 5 Bench 75 5
145 3 150 1 115 3 95 5
145 3 155 3 135 2 115 5
145 3 155 3 145 1 -
145 3 155 3 150 1 -
145 3 155 3 160 1 -
2-3 reps shy of failure 145 3+ 1-2 reps shy of failure 155 3+ Failure 170 3 -
Squat 175 3 Squat 165 1 Squat 120 5 Squat 95 5
175 3 185 1 140 3 120 5
175 3 195 3 165 2 140 5
175 3 195 3 175 1 -
3 Rep Wave

175 3 195 3 190 1 -

175 3 195 3 200 1 -
2-3 reps shy of failure 175 3+ 1-2 reps shy of failure 195 3+ Failure 210 4 -
OH Press 100 3 OH Press 95 1 OH Press 70 5 OH Press 55 5
100 3 105 1 80 3 70 5
100 3 110 3 95 2 80 5
100 3 110 3 100 1 -
100 3 110 3 105 1 -
100 3 110 3 115 1 -
2-3 reps shy of failure 100 3+ 1-2 reps shy of failure 110 3+ Failure 120 5 -
Deadlif 165 3 Deadlif 155 1 Deadlif 110 5 Deadlif 90 5
165 3 170 1 130 3 110 5
165 3 180 3 155 2 130 5
165 3 180 3 165 1 -
165 3 180 3 175 1 -
165 3 180 3 185 1 -
2-3 reps shy of failure 165 3+ 1-2 reps shy of failure 180 3+ Failure 195 3 -

New Training Max Calculator Rep Standard AMAP Reps PM BMW

Bench 187.5 3 3 187.5 187.5
Squat 235 3 4 238.75 237.5
OH Press 133.75 3 5 140 136.25
Deadlif 215 3 3 215 215
Once you've completed the 3 Rep Wave, plug your new Training Max's into the 90% Collumn at the top & start over. Have Fun!