Juggernaut Method Base Template Spreadsheet
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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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Bench240265
One Rep Max Calculator
0
Run Accumulation phase first, then intensification, then realization, then deload.
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Squat405445Squat0
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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Deadlift420465Deadlift0
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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Bench14510Bench1355Bench1205Bench1005
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14510150514531205
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145101651017011455
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1451016510Failure18016--
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2-3 reps shy of failure14510+
1-2 reps shy of failure
16510+---
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Squat24510Squat2255Squat2055Squat1655
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24510255524532055
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245102751028512455
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2451027510Failure30515--
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2-3 reps shy of failure24510+
1-2 reps shy of failure
27510+---
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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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85109510Failure10512--
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2-3 reps shy of failure8510+
1-2 reps shy of failure
9510+---
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Deadlift25510Deadlift2355Deadlift2105
Deadlift
1705
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25510265525532105
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255102851029512555
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2551028510Failure31512--
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2-3 reps shy of failure25510+
1-2 reps shy of failure
28510+---
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New Training Max Calculator
Rep Standard
AMAP Reps
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Bench2551016
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Squat4301015
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OH Press1401012
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Deadlift4301012
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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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Bench1708Bench1553Bench1305Bench1055
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1708175315531305
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1708185818021555
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170818581951--
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2-3 reps shy of failure1708+
1-2 reps shy of failure
1858+Failure205
AMAP
--
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Squat2808Squat2603Squat2155Squat1755
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2808295326032155
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2808315830522605
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280831583251--
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2-3 reps shy of failure2808+
1-2 reps shy of failure
3158+Failure345
AMAP
--
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OH Press958OH Press853OH Press705
OH Press
605
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958953853705
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95810581002855
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95810581051--
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2-3 reps shy of failure958+
1-2 reps shy of failure
1058+Failure115
AMAP
--
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Deadlift2808Deadlift2603Deadlift2155
Deadlift
1755
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2808295326032155
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2808315830522605
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280831583251--
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2-3 reps shy of failure2808+
1-2 reps shy of failure
3158+Failure345
AMAP
--
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64
New Training Max Calculator
Rep Standard
AMAP Reps
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Bench260810
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Squat440810
67
OH Press145810
68
Deadlift440810
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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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Bench1855Bench1702Bench1305Bench1055
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1855190216031305
74
1855205518521605
75
185520551951-
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185520552101-
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2-3 reps shy of failure1855+
1-2 reps shy of failure
2055+Failure225
AMAP
-
78
Squat3105Squat2902Squat2205Squat1805
79
3105320226532205
80
3105345531022655
81
310534553301-
82
310534553551-
83
2-3 reps shy of failure3105+
1-2 reps shy of failure
3455+Failure375
AMAP
-
84
OH Press1055OH Press952OH Press755
OH Press
605
85
10551102903755
86
105511551052905
87
105511551101-
88
105511551201-
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2-3 reps shy of failure1055+
1-2 reps shy of failure
1155+Failure125
AMAP
-
90
Deadlift3105Deadlift2902Deadlift2205
Deadlift
1805
91
3105320226532205
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3105345531022655
93
310534553301-
94
310534553551-
95
2-3 reps shy of failure3105+
1-2 reps shy of failure
3455+Failure375
AMAP
-
96
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New Training Max Calculator
Rep Standard
AMAP Reps
98
Bench26557
99
Squat45057
100
OH Press15057
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Cycle 1
 
 
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