Juggernaut Method Calculator

Created by CSM 12.10.10

Represents one 16-week cycle

Training Maxes (90% 1RM) 1RM Input

Bench
Squat
OH Press
Deadlift

0
0
0
0

Accumulation Phase
Weight
0
0
0
0
reps shy of failure
0
Squat
0
0
0
0
reps shy of failure
0
OH Press
0
0
0
0
reps shy of failure
0
Deadlift
0
0
0
0
reps shy of failure
0

10 Rep Wave

Bench

2-3

2-3

2-3

2-3

0
0
0
0
Reps
10
10
10
10
10+
10
10
10
10
10+
10
10
10
10
10+
10
10
10
10
10+

Accumulation Phase
Weight
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
Squat
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
OH Press
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
Deadlift
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###

8 Rep Wave

2-3

2-3

2-3

2-3

Reps
8
8
8
8
8+
8
8
8
8
8+
8
8
8
8
8+
8
8
8
8
8+

1-2

1-2

1-2

1-2

Accumulation Phase
Weight
Err:502
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
Squat
Err:502
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
OH Press
Err:502
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
Deadlift
Err:502
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###

5 Rep Wave

2-3

2-3

2-3

2-3

Reps
5
5
5
5
5
5+
5
5
5
5
5
5+
5
5
5
5
5
5+
5
5
5
5
5
5+

1-2

1-2

1-2

1-2

Accumulation Phase
Weight
Err:502
Err:502
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
Squat
Err:502
Err:502
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
OH Press
Err:502
Err:502
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###
Deadlift
Err:502
Err:502
Err:502
Err:502
Err:502
Err:502
reps shy of failure ###

3 Rep Wave

2-3

2-3

2-3

2-3

Reps
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+

Reps
5
5
10
10
10+
5
5
10
10
10+
5
5
10
10
10+
5
5
10
10
10+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
0
5
Bench
0
5
0
3
0
5
0
1
0
5
Failure
0
AMAP
Squat
0
5
Squat
0
5
0
3
0
5
0
1
0
5
Failure
0
AMAP
OH Press
0
5
OH Press
0
5
0
3
0
5
0
1
0
5
Failure
0
AMAP
Deadlift
0
5
Deadlift
0
5
0
3
0
5
0
1
0
5
Failure
0
AMAP
-

Intensification Phase
Weight
Reps
Err:502
3
Err:502
3
Err:502
8
Err:502
8
reps shy of failure ###
8+
Squat
Err:502
3
Err:502
3
Err:502
8
Err:502
8
reps shy of failure ###
8+
OH Press
Err:502
3
Err:502
3
Err:502
8
Err:502
8
reps shy of failure ###
8+
Deadlift
Err:502
3
Err:502
3
Err:502
8
Err:502
8
reps shy of failure ###
8+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Err:502
5
Bench Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Failure
### AMAP
Squat
Err:502
5
Squat Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Failure
### AMAP
OH Press
Err:502
5
OH Press Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Failure
### AMAP
Deadlift
Err:502
5
Deadlift Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Failure
### AMAP
-

1-2

1-2

1-2

1-2

1-2

1-2

1-2

Bench

AMAP Reps
0
0
0
0
Intensification Phase
Weight
Reps
Err:502
2
Err:502
2
Err:502
5
Err:502
5
Err:502
5
reps shy of failure ###
5+
Squat
Err:502
2
Err:502
2
Err:502
5
Err:502
5
Err:502
5
reps shy of failure ###
5+
OH Press
Err:502
2
Err:502
2
Err:502
5
Err:502
5
Err:502
5
reps shy of failure ###
5+
Deadlift
Err:502
2
Err:502
2
Err:502
5
Err:502
5
Err:502
5
reps shy of failure ###
5+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Err:502
5
Bench Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Err:502
1
Failure
### AMAP
Squat
Err:502
5
Squat Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Err:502
1
Failure
### AMAP
OH Press
Err:502
5
OH Press Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Err:502
1
Failure
### AMAP
Deadlift
Err:502
5
Deadlift Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Err:502
1
Failure
### AMAP
Bench

AMAP Reps
0
0
0
0
Intensification Phase
Weight
Reps
Err:502
1
Err:502
1
Err:502
3
Err:502
3
Err:502
3
Err:502
3
reps shy of failure ###
3+
Squat
Err:502
1
Err:502
1
Err:502
3
Err:502
3
Err:502
3
Err:502
3
reps shy of failure ###
3+
OH Press
Err:502
1
Err:502
1
Err:502
3
Err:502
3
Err:502
3
Err:502
3
reps shy of failure ###
3+
Deadlift
Err:502
1
Err:502
1
Err:502
3
Err:502
3
Err:502
3
Err:502
3
reps shy of failure ###
3+
Bench

1-2

Bench

AMAP Reps
0
0
0
0

Bench

New Training Max CalculatorRep Standard

Bench
Err:502
5
Squat
Err:502
5
OH Press
Err:502
5
Deadlift
Err:502
5

Bench

Intensification Phase
Weight
0
0
0
0
reps shy of failure 0
Squat
0
0
0
0
reps shy of failure 0
OH Press
0
0
0
0
reps shy of failure 0
Deadlift
0
0
0
0
reps shy of failure 0

Bench

New Training Max CalculatorRep Standard

Bench
Err:502
8
Squat
Err:502
8
OH Press
Err:502
8
Deadlift
Err:502
8

Bench

Weight Used Reps Achieved

0
0
0
0
0
0
0
0

Bench

New Training Max CalculatorRep Standard

Bench
Err:502
10
Squat
Err:502
10
OH Press
Err:502
10
Deadlift
Err:502
10

Bench

One Rep Max Calculator

Estimated 1RM
One Rep Max Calculator 0.0
Squat
0.0
OH Press
0.0
Deadlift
0.0

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Err:502
5
Bench Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Err:502
1
Err:502
1
Failure
### AMAP
Squat
Err:502
5
Squat Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Err:502
1
Err:502
1
Failure
### AMAP
OH Press
Err:502
5
OH Press Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Err:502
1
Err:502
1
Failure
### AMAP
Deadlift
Err:502
5
Deadlift Err:502
5
Err:502
3
Err:502
5
Err:502
2
Err:502
5
Err:502
1
Err:502
1
Err:502
1
Failure
### AMAP
Bench

Chest Day
1) Shoulders or Chest-5 sets of 10-20 reps (DB Bench, DB Incline, DB Military, Incline press, Dips, Pushups)
2) Lats or Upper Back-5 sets of 10-20 reps (DB Rows, Bent Over Rows, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
3) Triceps-5 Sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)
Squat Day
1) Low Back-5 Sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning)
2) Quads-5 Sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
3) Abs-5 Sets of 10-20 reps (Sit Ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
Military Day
1) Shoulders or Chest-5 sets of 10-20 reps (DB Bench, DB Incline, DB Military, Incline press, Dips, Pushups)
2) Lats or Upper Back-5 sets of 10-20 reps (DB Rows, Bent Over Rows, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
3) Triceps-5 Sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)
Deadlift Day
1) Hamstrings-5 sets of 10-20 reps (Leg Curls, GHRs)
2) Quads-5 Sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
3) Abs-5 Sets of 10-20 reps (Sit Ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Instructions:
Use 90% of True, or estimated 1RM As initial training max
Each Rep Wave represents a single 4 week training block
Run Accumulation phase first, then intensification, then realization, then deload.
After running each phase for a rep wave, then move on to the next rep wave
For the last set in the Realization phase, rep the weight for as many reps as possible
Plug in AMAP reps in the calculator to calculate maxes for next cycle