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Juggernaut Method Calculator
Created by CSM 12.10.10
Represents one 16-week cycle

Training Maxes (90% 1RM) 1RM Input

Bench 155 170
Squat 200 220
OH Press 125 135
Deadlift 260 285

Accumulation Phase - Week 1

Weight Reps
Bench 95 10
95 10
95 10
95 10
2-3 reps shy of failure 95 10+
Squat 120 10
120 10
120 10
120 10
10 Rep Wave 2-3 reps shy of failure 120 10+
OH Press 75 10
75 10
75 10
75 10
2-3 reps shy of failure 75 10+
Deadlift 160 10
160 10
160 10
160 10
2-3 reps shy of failure 160 10+

New Training Max Calculator Rep Standard

Bench 170 10

Squat 225 10

OH Press 130 10
Deadlift 270 10

Accumulation Phase - Week 5

Weight Reps
 Bench 115 8
115 8
115 8
115 8
2-3 reps shy of failure 115 8+
Squat 150 8
150 8
150 8
150 8
2-3 reps shy of failure 150 8+
8 Rep Wave OH Press 85 8
85 8
85 8
85 8
2-3 reps shy of failure 85 8+
Deadlift 180 8
180 8
180 8
180 8
2-3 reps shy of failure 180 8+

New Training Max Calculator Rep Standard

Bench 175 8

Squat 235 8

OH Press 135 8
Deadlift 280 8

Accumulation Phase - Week 9

Weight Reps
Bench 125 5
125 5
125 5
125 5
125 5
2-3 reps shy of failure 125 5+
Squat 165 5
165 5
165 5
165 5
165 5
2-3 reps shy of failure 165 5+
5 Rep Wave OH Press 95 5
5 Rep Wave
95 5
95 5
95 5
95 5
2-3 reps shy of failure 95 5+
Deadlift 200 5
200 5
200 5
200 5
200 5
2-3 reps shy of failure 200 5+

New Training Max Calculator Rep Standard

Bench 180 5

Squat 245 5

OH Press 140 5
Deadlift 290 5

Accumulation Phase - Week 13

Weight Reps
Bench 135 3
135 3
135 3
135 3
135 3
135 3
2-3 reps shy of failure 135 3+
Squat 185 3
185 3
185 3
185 3
185 3
185 3
2-3 reps shy of failure 185 3+
3 Rep Wave OH Press 105 3
105 3
105 3
105 3
105 3
105 3
2-3 reps shy of failure 105 3+
Deadlift 220 3
 220 3
220 3
220 3
220 3
220 3
2-3 reps shy of failure 220 3+
 Instructions:
One Rep Max Calculator (for "1RM Input"field) Use 90% of True, or estimated 1RM As initial tr
Estimated 1RM Weight Used Reps Achieved Each Rep Wave represents a single 4 week trai
One Rep Max Calculator 0 Run Accumulation phase first, then intensificati
Squat 0 After running each phase for a rep wave, then m
OH Press 0 For the last set in the Realization phase, rep the
Deadlift 0 Plug in AMAP reps in the calculator to calculate

Intensification Phase - Week 2 Realization Phase - Week 3 Deload Phase - Week 4

Weight Reps Weight Reps Weight
Bench 90 5 Bench 80 5 Bench 65
100 5 95 3 80
105 10 110 1 95
105 10 Failure 120 16 -
1-2 reps shy of failure 105 10+ - -
Squat 110 5 Squat 100 5 Squat 80
125 5 120 3 100
135 10 140 1 120
135 10 Failure 150 15 -
1-2 reps shy of failure 135 10+ - -
OH Press 70 5 OH Press 65 5 OH Press 50
80 5 75 3 65
85 10 90 1 75
85 10 Failure 95 12 -
1-2 reps shy of failure 85 10+ - -
Deadlift 145 5 Deadlift 130 5 Deadlift 105
165 5 160 3 130
180 10 185 1 160
180 10 Failure 195 12 -
1-2 reps shy of failure 180 10+ - -

AMAP Reps

16

15

12
12

Intensification Phase - Week 6 Realization Phase - Week 7 Deload Phase - Week 8

Weight Reps Weight Reps Weight
 Bench 105 3 Bench 85 5 Bench 70
115 3 105 3 85
125 8 120 2 105
125 8 130 1 -
1-2 reps shy of failure 125 8+ Failure 140 AMAP -
Squat 135 3 Squat 115 5 Squat 90
155 3 135 3 115
165 8 160 2 135
165 8 170 1 -
1-2 reps shy of failure 165 8+ Failure 180 AMAP -
OH Press 80 3 OH Press 65 5 OH Press 55
90 3 80 3 65
95 8 95 2 80
95 8 100 1 -
1-2 reps shy of failure 95 8+ Failure 105 AMAP -
Deadlift 165 3 Deadlift 135 5 Deadlift 110
185 3 165 3 135
200 8 190 2 165
200 8 205 1 -
1-2 reps shy of failure 200 8+ Failure 220 AMAP -

AMAP Reps

10

10

10
10

Intensification Phase - Week 10 Realization Phase - Week 11 Deload Phase - Week 12

Weight Reps Weight Reps Weight
Bench 115 2 Bench 90 5 Bench 70
130 2 105 3 90
140 5 125 2 105
140 5 135 1
140 5 140 1
1-2 reps shy of failure 140 5+ Failure 150 AMAP
Squat 155 2 Squat 120 5 Squat 95
175 2 145 3 120
185 5 165 2 145
185 5 180 1
185 5 190 1
1-2 reps shy of failure 185 5+ Failure 200 AMAP
OH Press 90 2 OH Press 70 5 OH Press 55
 100 2 85 3 70
105 5 95 2 85
105 5 105 1
105 5 110 1
1-2 reps shy of failure 105 5+ Failure 115 AMAP
Deadlift 185 2 Deadlift 140 5 Deadlift 115
205 2 170 3 140
220 5 200 2 170
220 5 210 1
220 5 225 1
1-2 reps shy of failure 220 5+ Failure 240 AMAP

AMAP Reps

7
7

Intensification Phase - Week 14 Realization Phase - Week 15 Deload Phase - Week 16

Weight Reps Weight Reps Weight
Bench 130 1 Bench 90 5 Bench 75
140 1 110 3 90
150 3 130 2 110
150 3 135 1
150 3 145 1
150 3 155 1
1-2 reps shy of failure 150 3+ Failure 165 AMAP
Squat 175 1 Squat 125 5 Squat 100
190 1 150 3 125
205 3 175 2 150
205 3 185 1
205 3 200 1
205 3 210 1
1-2 reps shy of failure 205 3+ Failure 225 AMAP
OH Press 100 1 OH Press 70 5 OH Press 60
110 1 85 3 70
120 3 100 2 85
120 3 105 1
120 3 115 1
120 3 120 1
1-2 reps shy of failure 120 3+ Failure 130 AMAP
Deadlift 205 1 Deadlift 145 5 Deadlift 120
 225 1 175 3 145
240 3 205 2 175
240 3 220 1
240 3 235 1
240 3 250 1
1-2 reps shy of failure 240 3+ Failure 265 AMAP
 or estimated 1RM As initial training max
epresents a single 4 week training block
n phase first, then intensification, then realization, then deload.
ch phase for a rep wave, then move on to the next rep wave
n the Realization phase, rep the weight for as many reps as possible
ps in the calculator to calculate maxes for next cycle

Phase - Week 4
Reps
5
5
5
-
-
5
5
5
-
-
5
5
5
-
-
5
5
5
-
-

Phase - Week 8
Reps
 5
5
5
-
-
5
5
5
-
-
5
5
5
-
-
5
5
5
-
-

Phase - Week 12
Reps
5
5
5
-
-
-
5
5
5
-
-
-
5
 5
5
-
-
-
5
5
5
-
-
-

Phase - Week 16
Reps
5
5
5
-
-
-
-
5
5
5
-
-
-
-
5
5
5
-
-
-
-
5
5
5
-
-
-
-