Juggernaut Method Base Template Spreadsheet
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To Save: File --> Make a Copy | Thanks, liftvault.com
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Juggernaut Method Calculator
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Created by CSM 12.10.10
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Represents one 16-week cycle
Instructions:
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One Rep Max Calculator (for "1RM Input"field)
Use 90% of True, or estimated 1RM As initial training max
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Training Maxes (90% 1RM)
1RM Input
Estimated 1RM
Weight Used
Reps Achieved
Each Rep Wave represents a single 4 week training block
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Bench205225
One Rep Max Calculator
0
Run Accumulation phase first, then intensification, then realization, then deload.
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Squat315345Squat0
After running each phase for a rep wave, then move on to the next rep wave
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OH Press135150OH Press0
For the last set in the Realization phase, rep the weight for as many reps as possible
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Deadlift340375Deadlift0
Plug in AMAP reps in the calculator to calculate maxes for next cycle
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10 Rep WaveAccumulation PhaseIntensification PhaseRealization PhaseDeload Phase
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Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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Bench12510Bench1155Bench1055Bench855
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12510130512531055
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125101401014511255
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1251014010Failure15514--
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2-3 reps shy of failure
12510+
1-2 reps shy of failure
14010+---
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Squat19010Squat1755Squat1605Squat1305
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19010200519031605
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190102151022511905
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1901021510Failure24013--
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2-3 reps shy of failure
19010+
1-2 reps shy of failure
21510+---
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OH Press8510OH Press755OH Press705
OH Press
555
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8510855853705
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85109510951855
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85109510Failure105
AMAP
--
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2-3 reps shy of failure
8510+
1-2 reps shy of failure
9510+---
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Deadlift20510Deadlift1905Deadlift1705
Deadlift
1405
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20510215520531705
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205102301024012055
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2051023010Failure255
AMAP
--
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2-3 reps shy of failure
20510+
1-2 reps shy of failure
23010+---
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New Training Max Calculator
Rep Standard
AMAP Reps
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Bench2151014
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Squat3301013
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OH Press1351010
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Deadlift3401010
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Accumulation PhaseIntensification PhaseRealization PhaseDeload Phase
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8 Rep Wave
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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Bench1408Bench1303Bench1105Bench905
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1408150313031105
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1408160815521305
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140816081651--
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2-3 reps shy of failure
1408+
1-2 reps shy of failure
1608+Failure175
AMAP
--
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Squat2158Squat2003Squat1655Squat1355
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2158225320031655
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2158240823522005
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215824082501--
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2-3 reps shy of failure
2158+
1-2 reps shy of failure
2408+Failure265
AMAP
--
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OH Press908OH Press853OH Press705
OH Press
555
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908953853705
55
9081008952855
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90810081051--
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2-3 reps shy of failure
908+
1-2 reps shy of failure
1008+Failure110
AMAP
--
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Deadlift2258Deadlift2053Deadlift1705
Deadlift
1405
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2258230320531705
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2258250824022055
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225825082551--
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2-3 reps shy of failure
2258+
1-2 reps shy of failure
2508+Failure275
AMAP
--
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64
New Training Max Calculator
Rep Standard
AMAP Reps
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Bench21588
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Squat33088
67
OH Press13588
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Deadlift34088
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Accumulation PhaseIntensification PhaseRealization PhaseDeload Phase
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5 Rep Wave
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
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Bench1555Bench1402Bench1105Bench905
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1555160213031105
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1555170515521305
75
155517051651-
76
155517051751-
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2-3 reps shy of failure
1555+
1-2 reps shy of failure
1705+Failure185
AMAP
-
78
Squat2355Squat2152Squat1655Squat1355
79
2355240220031655
80
2355260523522005
81
235526052501-
82
235526052651-
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2-3 reps shy of failure
2355+
1-2 reps shy of failure
2605+Failure285
AMAP
-
84
OH Press955OH Press902OH Press705
OH Press
555
85
9551002853705
86
9551055952855
87
95510551051-
88
95510551101-
89
2-3 reps shy of failure
955+
1-2 reps shy of failure
1055+Failure115
AMAP
-
90
Deadlift2405Deadlift2252Deadlift1705
Deadlift
1405
91
2405250220531705
92
2405265524022055
93
240526552551-
94
240526552751-
95
2-3 reps shy of failure
2405+
1-2 reps shy of failure
2655+Failure290
AMAP
-
96
97
New Training Max Calculator
Rep Standard
AMAP Reps
98
Bench21555
99
Squat33055
100
OH Press13555
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Cycle 1