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Juggernaut Method Calculator

Created by Eris
Represents one 16-week cycle
One Rep Max Calculator
Training Maxes (90% 1RM) 1RM Input Estimated 1RM Weight Used Reps Achieved Weight Rounding
Bench 81 90 Bench 116.7 100 5 2.5
Squat 112.5 125 Squat 116.7 100 5
OH Press 54 60 OH Press 116.7 100 5
Deadlift 139.5 155 Deadlift 116.7 100 5

Accumulation Phase Intensification Phase Realization Phase


Weight Reps Weight Reps Weight Reps
Bench 47.5 10 Bench 45 5 Bench 40 5
47.5 10 50 5 47.5 3
47.5 10 55 10 57.5 1
47.5 10 55 10 Failure 60 AMAP
2-3 reps shy of failure 47.5 10+ 1-2 reps shy of failure 55 10+
10 Rep Wave

Squat 67.5 10 Squat 62.5 5 Squat 57.5 5


67.5 10 70 5 67.5 3
67.5 10 75 10 80 1
67.5 10 75 10 Failure 85 AMAP
2-3 reps shy of failure 67.5 10+ 1-2 reps shy of failure 75 10+
OH Press 32.5 10 OH Press 30 5 OH Press 27.5 5
32.5 10 35 5 32.5 3
32.5 10 37.5 10 37.5 1
32.5 10 37.5 10 Failure 40 AMAP
2-3 reps shy of failure 32.5 10+ 1-2 reps shy of failure 37.5 10+
Deadlift 82.5 10 Deadlift 77.5 5 Deadlift 70 5
82.5 10 87.5 5 82.5 3
82.5 10 95 10 97.5 1
82.5 10 95 10 Failure 105 AMAP
2-3 reps shy of failure 82.5 10+ 1-2 reps shy of failure 95 10+

New Training Max Calculator Rep Standard AMAP Reps Increment


Bench 81 10 10 2.5
Squat 112.5 10 10 2.5
OH Press 54 10 10 2.5
Deadlift 139.5 10 10 2.5

Accumulation Phase Intensification Phase Realization Phase


Weight Reps Weight Reps Weight Reps
Bench 52.5 8 Bench 47.5 3 Bench 40 5
52.5 8 55 3 47.5 3
52.5 8 57.5 8 57.5 2
52.5 8 57.5 8 60 1
2-3 reps shy of failure 52.5 8+ 1-2 reps shy of failure 57.5 8+ Failure 65 AMAP
8 Rep Wave

Squat 72.5 8 Squat 67.5 3 Squat 57.5 5


72.5 8 75 3 67.5 3
72.5 8 82.5 8 80 2
72.5 8 82.5 8 85 1
2-3 reps shy of failure 72.5 8+ 1-2 reps shy of failure 82.5 8+ Failure 90 AMAP
OH Press 35 8 OH Press 32.5 3 OH Press 27.5 5
35 8 37.5 3 32.5 3
35 8 40 8 37.5 2
35 8 40 8 40 1
2-3 reps shy of failure 35 8+ 1-2 reps shy of failure 40 8+ Failure 42.5 AMAP
Deadlift 90 8 Deadlift 82.5 3 Deadlift 70 5
90 8 95 3 82.5 3
90 8 100 8 97.5 2
90 8 100 8 105 1
2-3 reps shy of failure 90 8+ 1-2 reps shy of failure 100 8+ Failure 112.5 AMAP

New Training Max Calculator Rep Standard AMAP Reps Increment


Bench 81 8 8 2.5
Squat 112.5 8 8 2.5
OH Press 54 8 8 2.5
Deadlift 144.5 8 10 2.5

Accumulation Phase Intensification Phase Realization Phase


Weight Reps Weight Reps Weight Reps
Bench 57.5 5 Bench 52.5 2 Bench 40 5
57.5 5 57.5 2 47.5 3
57.5 5 62.5 5 57.5 2
57.5 5 62.5 5 60 1
57.5 5 62.5 5 65 1
2-3 reps shy of failure 57.5 5+ 1-2 reps shy of failure 62.5 5+ Failure 70 AMAP
Rep Wave
Squat 80 5 Squat 72.5 2 Squat 57.5 5
5 Rep Wave 80 5 82.5 2 67.5 3
80 5 87.5 5 80 2
80 5 87.5 5 85 1
80 5 87.5 5 90 1
2-3 reps shy of failure 80 5+ 1-2 reps shy of failure 87.5 5+ Failure 95 AMAP
OH Press 37.5 5 OH Press 35 2 OH Press 27.5 5
37.5 5 40 2 32.5 3
37.5 5 42.5 5 37.5 2
37.5 5 42.5 5 40 1
37.5 5 42.5 5 42.5 1
2-3 reps shy of failure 37.5 5+ 1-2 reps shy of failure 42.5 5+ Failure 45 AMAP
Deadlift 100 5 Deadlift 95 2 Deadlift 72.5 5
100 5 105 2 87.5 3
100 5 112.5 5 100 2
100 5 112.5 5 107.5 1
100 5 112.5 5 115 1
2-3 reps shy of failure 100 5+ 1-2 reps shy of failure 112.5 5+ Failure 122.5 AMAP

New Training Max Calculator Rep Standard AMAP Reps Increment


Bench 81 5 5 2.5
Squat 112.5 5 5 2.5
OH Press 54 5 5 2.5
Deadlift 144.5 5 5 2.5

Accumulation Phase Intensification Phase Realization Phase


Weight Reps Weight Reps Weight Reps
Bench 60 3 Bench 57.5 1 Bench 40 5
60 3 62.5 1 47.5 3
60 3 67.5 3 57.5 2
60 3 67.5 3 60 1
60 3 67.5 3 65 1
60 3 67.5 3 70 1
2-3 reps shy of failure 60 3+ 1-2 reps shy of failure 67.5 3+ Failure 72.5 AMAP
Squat 85 3 Squat 80 1 Squat 57.5 5
85 3 87.5 1 67.5 3
3 Rep Wave

85 3 92.5 3 80 2
85 3 92.5 3 85 1
85 3 92.5 3 90 1
85 3 92.5 3 95 1
2-3 reps shy of failure 85 3+ 1-2 reps shy of failure 92.5 3+ Failure 102.5 AMAP
OH Press 40 3 OH Press 37.5 1 OH Press 27.5 5
40 3 42.5 1 32.5 3
40 3 45 3 37.5 2
40 3 45 3 40 1
40 3 45 3 42.5 1
40 3 45 3 45 1
2-3 reps shy of failure 40 3+ 1-2 reps shy of failure 45 3+ Failure 47.5 AMAP
Deadlift 107.5 3 Deadlift 100 1 Deadlift 72.5 5
107.5 3 112.5 1 87.5 3
107.5 3 120 3 100 2
107.5 3 120 3 107.5 1
107.5 3 120 3 115 1
107.5 3 120 3 122.5 1
2-3 reps shy of failure 107.5 3+ 1-2 reps shy of failure 120 3+ Failure 130 AMAP
Weight Rounding
2.5

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 55 5
70 5
82.5 5

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 55 5
70 5
82.5 5

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5
Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 57.5 5
72.5 5
87.5 5

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 57.5 5
72.5 5
87.5 5
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
90% TM remains consistant with all weights rounded to your preferred rounding number
Inverted Juggernaut Method Calculator
Created by Eris
Represents one 16-week cycle

Training Maxes (90% 1RM) 1RM Input


Bench 81 90
Squat 112.5 125
OH Press 54 60
Deadlift 139.5 155

Accumulation Phase
Weight Reps
Bench 47.5 5
47.5 5
47.5 5
47.5 5
47.5 5
47.5 5
47.5 5
47.5 5
47.5 5
60-90 seconds rest 47.5 5
Squat 67.5 5
67.5 5
67.5 5
67.5 5
67.5 5
10 Rep Wave

67.5 5
67.5 5
67.5 5
67.5 5
60-90 seconds rest 67.5 5
OH Press 32.5 5
32.5 5
32.5 5
32.5 5
32.5 5
32.5 5
32.5 5
32.5 5
32.5 5
60-90 seconds rest 32.5 5
Deadlift 82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
60-90 seconds rest 82.5 5

New Training Max Calculator Rep Standard


Bench 81 10
Squat 112.5 10
OH Press 54 10
Deadlift 139.5 10

Accumulation Phase
Weight Reps
Bench 52.5 8
52.5 8
52.5 8
52.5 8
52.5 8
52.5 8
52.5 8
75-90 second rest 52.5 8
Squat 72.5 8
72.5 8
72.5 8
8 Rep Wave

72.5 8
72.5 8
72.5 8
72.5 8
75-90 second rest 72.5 8
OH Press 35 8
35 8
35 8
35 8
35 8
35 8
35 8
75-90 second rest 35 8
Deadlift 90 8
90 8
90 8
90 8
90 8
90 8
90 8
75-90 second rest 90 8

New Training Max Calculator Rep Standard


Bench 81 8
Squat 112.5 8
OH Press 54 8
Deadlift 144.5 8

Accumulation Phase
Weight Reps
Bench 57.5 5
57.5 5
57.5 5
57.5 5
57.5 5
2-3 reps shy of failure 57.5 5+
Squat 80 5
5 Rep Wave

80 5
80 5
80 5
80 5
2-3 reps shy of failure 80 5+
OH Press 37.5 5
37.5 5
37.5 5
37.5 5
37.5 5
2-3 reps shy of failure 37.5 5+
Deadlift 100 5
100 5
100 5
100 5
100 5
2-3 reps shy of failure 100 5+

New Training Max Calculator Rep Standard


Bench 81 5
Squat 112.5 5
OH Press 54 5
Deadlift 144.5 5

Accumulation Phase
Weight Reps
Bench 60 3
60 3
60 3
60 3
60 3
60 3
2-3 reps shy of failure 60 3+
Squat 85 3
85 3
3 Rep Wave

85 3
85 3
85 3
85 3
2-3 reps shy of failure 85 3+
OH Press 40 3
40 3
40 3
40 3
40 3
40 3
2-3 reps shy of failure 40 3+
Deadlift 107.5 3
107.5 3
107.5 3
107.5 3
107.5 3
107.5 3
2-3 reps shy of failure 107.5 3+
One Rep Max Calculator
Estimated 1RM Weight Used Reps Achieved Weight Roundin
Bench 116.7 100 5 2.5
Squat 116.7 100 5
OH Press 116.7 100 5
Deadlift 116.7 100 5

Intensification Phase Realization Phase


Weight Reps Weight Reps
Bench 55 3 Bench 40 5
55 3 47.5 3
55 3 57.5 2
55 3 20 max reps 60 AMAP
55 3
55 3
55 3
55 3
55 3
90-105 seconds rest 55 3
Squat 75 3 Squat 57.5 5
75 3 67.5 3
75 3 80 2
75 3 20 max reps 85 AMAP
75 3
75 3
75 3
75 3
75 3
90-105 seconds rest 75 3
OH Press 37.5 3 OH Press 27.5 5
37.5 3 32.5 2
37.5 3 37.5 2
37.5 3 20 max reps 40 AMAP
37.5 3
37.5 3
37.5 3
37.5 3
37.5 3
90-105 seconds rest 37.5 3
Deadlift 95 3 Deadlift 70 5
95 3 82.5 2
95 3 97.5 2
95 3 20 max reps 105 AMAP
95 3
95 3
95 3
95 3
95 3
90-105 seconds rest 95 3

AMAP Reps Increment


10 2.5
10 2.5
10 2.5
10 2.5

Intensification Phase Realization Phase


Weight Reps Weight Reps
Bench 57.5 3 Bench 40 5
57.5 3 47.5 3
57.5 3 57.5 2
57.5 3 60 1
57.5 3 18 max reps 65 AMAP
57.5 3
57.5 3
50-120 second rest 57.5 3
Squat 82.5 3 Squat 57.5 5
82.5 3 67.5 3
82.5 3 80 2
82.5 3 85 1
82.5 3 18 max reps 90 AMAP
82.5 3
82.5 3
50-120 second rest 82.5 3
OH Press 40 3 OH Press 27.5 5
40 3 32.5 3
40 3 37.5 2
40 3 40 1
40 3 18 max reps 42.5 AMAP
40 3
40 3
50-120 second rest 40 3
Deadlift 100 3 Deadlift 70 5
100 3 82.5 3
100 3 97.5 2
100 3 105 1
100 3 18 max reps 112.5 AMAP
100 3
100 3
50-120 second rest 100 3

AMAP Reps Increment


8 2.5
8 2.5
8 2.5
10 2.5

Intensification Phase Realization Phase


Weight Reps Weight Reps
Bench 52.5 2 Bench 40 5
57.5 2 47.5 3
62.5 5 57.5 2
62.5 5 60 1
62.5 5 65 1
1-2 reps shy of failure 62.5 5+ 15 max reps 70 AMAP
Squat 72.5 2 Squat 57.5 5
82.5 2 67.5 3
87.5 5 80 2
87.5 5 85 1
87.5 5 90 1
1-2 reps shy of failure 87.5 5+ 15 max reps 95 AMAP
OH Press 35 2 OH Press 27.5 5
40 2 32.5 3
42.5 5 37.5 2
42.5 5 40 1
42.5 5 42.5 1
1-2 reps shy of failure 42.5 5+ 15 max reps 45 AMAP
Deadlift 95 2 Deadlift 72.5 5
105 2 87.5 3
112.5 5 100 2
112.5 5 107.5 1
112.5 5 115 1
1-2 reps shy of failure 112.5 5+ 15 max reps 122.5 AMAP

AMAP Reps Increment


5 2.5
5 2.5
5 2.5
5 2.5

Intensification Phase Realization Phase


Weight Reps Weight Reps
Bench 57.5 1 Bench 40 5
62.5 1 47.5 3
67.5 3 57.5 2
67.5 3 60 1
67.5 3 65 1
67.5 3 70 1
1-2 reps shy of failure 67.5 3+ 13 max reps 72.5 AMAP
Squat 80 1 Squat 57.5 5
87.5 1 67.5 3
92.5 3 80 2
92.5 3 85 1
92.5 3 90 1
92.5 3 95 1
1-2 reps shy of failure 92.5 3+ 13 max reps 102.5 AMAP
OH Press 37.5 1 OH Press 27.5 5
42.5 1 32.5 3
45 3 37.5 2
45 3 40 1
45 3 42.5 1
45 3 45 1
1-2 reps shy of failure 45 3+ 13 max reps 47.5 AMAP
Deadlift 100 1 Deadlift 72.5 5
112.5 1 87.5 3
120 3 100 2
120 3 107.5 1
120 3 115 1
120 3 122.5 1
1-2 reps shy of failure 120 3+ 13 max reps 130 AMAP
Instructions:
Use 90% of True, or estimated 1RM As initial training max
Each Rep Wave represents a single 4 week training block
Weight Rounding Run Accumulation phase first, then intensification, then realization,
2.5 After running each phase for a rep wave, then move on to the next
For the last set in the Realization phase, rep the weight for as many
Plug in AMAP reps in the calculator to calculate maxes for next cycl
90% TM remains consistant with all weights rounded to your prefer

Deload Phase
Weight Reps
Bench 47.5 3-5
47.5 3-5
47.5 3-5

Squat 67.5 3-5


67.5 3-5
67.5 3-5

OH Press 32.5 3-5


32.5 3-5
32.5 3-5

Deadlift 55 3-5
55 3-5
55 3-5

Deload Phase
Weight Reps
Bench 47.5 3-5
47.5 3-5
47.5 3-5

Squat 67.5 3-5


67.5 3-5
67.5 3-5

OH Press 32.5 3-5


32.5 3-5
32.5 3-5

Deadlift 82.5 3-5


82.5 3-5
82.5 3-5

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 57.5 5
72.5 5
87.5 5
Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 57.5 5
72.5 5
87.5 5
M As initial training max
e 4 week training block
n intensification, then realization, then deload.
wave, then move on to the next rep wave
hase, rep the weight for as many reps as possible
r to calculate maxes for next cycle
ll weights rounded to your preferred rounding number
Undulating Juggernaut Method Calculator
Created by Eris
Represents one 16-week cycle

Training Maxes (90% 1RM) 1RM Input


Bench 81 90
Squat 112.5 125
OH Press 54 60
Deadlift 139.5 155

Accumulation Phase
Weight Reps
Bench 47.5 10
47.5 10
47.5 10
47.5 10
2-3 reps shy of failure 47.5 10+
10 Rep Wave

Squat 67.5 10
67.5 10
67.5 10
67.5 10
2-3 reps shy of failure 67.5 10+
OH Press 32.5 10
32.5 10
32.5 10
32.5 10
2-3 reps shy of failure 32.5 10+
Deadlift 82.5 10
82.5 10
82.5 10
82.5 10
2-3 reps shy of failure 82.5 10+

New Training Max Calculator Rep Standard


Bench 81 8
Squat 112.5 8
OH Press 54 8
Deadlift 139.5 8

Accumulation Phase
Weight Reps
Bench 57.5 5
57.5 5
57.5 5
57.5 5
57.5 5
2-3 reps shy of failure 57.5 5+
Squat 80 5
5 Rep Wave

80 5
80 5
80 5
80 5
2-3 reps shy of failure 80 5+
OH Press 37.5 5
37.5 5
37.5 5
37.5 5
37.5 5
2-3 reps shy of failure 37.5 5+
Deadlift 97.5 5
97.5 5
97.5 5
97.5 5
97.5 5
2-3 reps shy of failure 97.5 5+

New Training Max Calculator Rep Standard


Bench 81 10
Squat 112.5 10
OH Press 54 10
Deadlift 139.5 10

Accumulation Phase
Weight Reps
Bench 52.5 8
52.5 8
52.5 8
52.5 8
2-3 reps shy of failure 52.5 8+
8 Rep Wave

Squat 72.5 8
72.5 8
72.5 8
72.5 8
2-3 reps shy of failure 72.5 8+
OH Press 35 8
35 8
8 Rep
35 8
35 8
2-3 reps shy of failure 35 8+
Deadlift 90 8
90 8
90 8
90 8
2-3 reps shy of failure 90 8+

New Training Max Calculator Rep Standard


Bench 81 5
Squat 112.5 5
OH Press 54 5
Deadlift 54 5

Accumulation Phase
Weight Reps
Bench 60 3
60 3
60 3
60 3
60 3
60 3
2-3 reps shy of failure 60 3+
Squat 85 3
85 3
3 Rep Wave

85 3
85 3
85 3
85 3
2-3 reps shy of failure 85 3+
OH Press 40 3
40 3
40 3
40 3
40 3
40 3
2-3 reps shy of failure 40 3+
Deadlift 40 3
40 3
40 3
40 3
40 3
40 3
2-3 reps shy of failure 40 3+
One Rep Max Calculator
Estimated 1RM Weight Used Reps Achieved Weight Roundin
Bench 116.7 100 5 2.5
Squat 116.7 100 5
OH Press 116.7 100 5
Deadlift 116.7 100 5

Intensification Phase Realization Phase


Weight Reps Weight Reps
Bench 45 5 Bench 40 5
50 5 47.5 3
55 10 57.5 1
55 10 Failure 60 AMAP
1-2 reps shy of failure 55 10+
Squat 62.5 5 Squat 57.5 5
70 5 67.5 3
75 10 80 1
75 10 Failure 85 AMAP
1-2 reps shy of failure 75 10+
OH Press 30 5 OH Press 27.5 5
35 5 32.5 3
37.5 10 37.5 1
37.5 10 Failure 40 AMAP
1-2 reps shy of failure 37.5 10+
Deadlift 77.5 5 Deadlift 70 5
87.5 5 82.5 3
95 10 97.5 1
95 10 Failure 105 AMAP
1-2 reps shy of failure 95 10+

AMAP Reps Increment


8 2.5
8 2.5
8 2.5
8 2.5

Intensification Phase Realization Phase


Weight Reps Weight Reps
Bench 52.5 2 Bench 40 5
57.5 2 47.5 3
62.5 5 57.5 2
62.5 5 60 1
62.5 5 65 1
1-2 reps shy of failure 62.5 5+ Failure 70 AMAP
Squat 72.5 2 Squat 57.5 5
82.5 2 67.5 3
87.5 5 80 2
87.5 5 85 1
87.5 5 90 1
1-2 reps shy of failure 87.5 5+ Failure 95 AMAP
OH Press 35 2 OH Press 27.5 5
40 2 32.5 3
42.5 5 37.5 2
42.5 5 40 1
42.5 5 42.5 1
1-2 reps shy of failure 42.5 5+ Failure 45 AMAP
Deadlift 90 2 Deadlift 70 5
100 2 82.5 3
107.5 5 97.5 2
107.5 5 105 1
107.5 5 112.5 1
1-2 reps shy of failure 107.5 5+ Failure 117.5 AMAP

AMAP Reps Increment


10 2.5
10 2.5
10 2.5
10 2.5

Intensification Phase Realization Phase


Weight Reps Weight Reps
Bench 47.5 3 Bench 40 5
55 3 47.5 3
57.5 8 57.5 2
57.5 8 60 1
1-2 reps shy of failure 57.5 8+ Failure 65 AMAP
Squat 67.5 3 Squat 57.5 5
75 3 67.5 3
82.5 8 80 2
82.5 8 85 1
1-2 reps shy of failure 82.5 8+ Failure 90 AMAP
OH Press 32.5 3 OH Press 27.5 5
37.5 3 32.5 3
40 8 37.5 2
40 8 40 1
1-2 reps shy of failure 40 8+ Failure 42.5 AMAP
Deadlift 82.5 3 Deadlift 70 5
95 3 82.5 3
100 8 97.5 2
100 8 105 1
1-2 reps shy of failure 100 8+ Failure 112.5 AMAP

AMAP Reps Increment


5 2.5
5 2.5
5 2.5
5 2.5

Intensification Phase Realization Phase


Weight Reps Weight Reps
Bench 57.5 1 Bench 40 5
62.5 1 47.5 3
67.5 3 57.5 2
67.5 3 60 1
67.5 3 65 1
67.5 3 70 1
1-2 reps shy of failure 67.5 3+ Failure 72.5 AMAP
Squat 80 1 Squat 57.5 5
87.5 1 67.5 3
92.5 3 80 2
92.5 3 85 1
92.5 3 90 1
92.5 3 95 1
1-2 reps shy of failure 92.5 3+ Failure 102.5 AMAP
OH Press 37.5 1 OH Press 27.5 5
42.5 1 32.5 3
45 3 37.5 2
45 3 40 1
45 3 42.5 1
45 3 45 1
1-2 reps shy of failure 45 3+ Failure 47.5 AMAP
Deadlift 37.5 1 Deadlift 27.5 5
42.5 1 32.5 3
45 3 37.5 2
45 3 40 1
45 3 42.5 1
45 3 45 1
1-2 reps shy of failure 45 3+ Failure 47.5 AMAP
Instructions:
Use 90% of True, or estimated 1RM As initial training max
Each Rep Wave represents a single 4 week training block
Weight Rounding Run Accumulation phase first, then intensification, then realization, th
2.5 After running each phase for a rep wave, then move on to the next rep
For the last set in the Realization phase, rep the weight for as many re
Plug in AMAP reps in the calculator to calculate maxes for next cycle
90% TM remains consistant with all weights rounded to your preferred

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 55 5
70 5
82.5 5

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 55 5
70 5
82.5 5

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 55 5
70 5
82.5 5

Deload Phase
Weight Reps
Bench 32.5 5
40 5
47.5 5

Squat 45 5
57.5 5
67.5 5

OH Press 22.5 5
27.5 5
32.5 5

Deadlift 22.5 5
27.5 5
32.5 5
M As initial training max
e 4 week training block
n intensification, then realization, then deload.
wave, then move on to the next rep wave
hase, rep the weight for as many reps as possible
r to calculate maxes for next cycle
ll weights rounded to your preferred rounding number
Juggernaut Dips & Pullup Calculator
Created by Eris
Represents one 16-week cycle

Training Maxes (90% 1RM) 1RM Input


Pullup 96.39 107.1
Dip 114.39 127.1
10 Rep Wave

Accumulation Phase
Weight Reps
Pullup 47.5 12
57.5 12
67.5 12+
Dip 57.5 12
67.5 12
80 12+

New Training Max Increase


Pullup 98.89 2.5
Dip 116.89 2.5
8 Rep Wave

Accumulation Phase
Weight Reps
Pullup 55 10
65 10
75 10+
Dip 65 10
75 10
87.5 10+

New Training Max Increase


Pullup 101.39 2.5
Dip 119.39 2.5
5 Rep Wave

Accumulation Phase
Weight Reps
Pullup 60 8
70 8
80 8+
Dip 72.5 8
5 Rep
82.5 8
95 8+

New Training Max Increase


Pullup 103.89 2.5
Dip 121.89 2.5
3 Rep Wave

Accumulation Phase
Weight Reps
Pullup 67.5 10
77.5 10
87.5 10+
Dip 80 10
92.5 10
102.5 10+
One Rep Max Calculator
Estimated 1RM Weight Used Reps Achieved Weight Round
Pullup 107.1 100.4 2 2.5
Dip 127.1 100.4 8

Intensification Phase Realization Phase


Weight Reps Weight Reps
Pullup 52.5 10 Pullup 57.5 12
62.5 10 67.5 10
72.5 10+ 77.5 8+
Dip 62.5 10 Dip 67.5 12
75 10 80 10
85 10+ 92.5 8+

Intensification Phase Realization Phase


Weight Reps Weight Reps
Pullup 60 8 Pullup 65 10
70 8 75 8
80 8+ 85 5+
Dip 70 8 Dip 70 10
82.5 8 82.5 8
92.5 8+ 92.5 5+

Intensification Phase Realization Phase


Weight Reps Weight Reps
Pullup 65 5 Pullup 70 8
75 5 80 5
85 5+ 92.5 3+
Dip 77.5 5 Dip 82.5 8
90 5 95 5
102.5 5+ 107.5 3+

Intensification Phase Realization Phase


Weight Reps Weight Reps
Pullup 72.5 8 Pullup 77.5 10
82.5 8 87.5 8
92.5 8+ 97.5 5+
Dip 85 8 Dip 92.5 10
97.5 8 102.5 8
110 8+ 115 5+
Instructions:
Weight Rounding Weight includes bodyweight
2.5 If all reps are hit increase TM by 1-10kg
Increases should be no more than 10% of your total weight
Set your increase in the table between each wave
90% TM remains consistant with all weights rounded to you

Deload Phase
Weight Reps
Pullup BW 5-10
BW 5-10
BW 5-10
Dip BW 5-10
BW 5-10
BW 5-10

Deload Phase
Weight Reps
Pullup BW 5-10
BW 5-10
BW 5-10
Dip BW 5-10
BW 5-10
BW 5-10

Deload Phase
Weight Reps
Pullup BW 5-10
BW 5-10
BW 5-10
Dip BW 5-10
BW 5-10
BW 5-10

Deload Phase
Weight Reps
Pullup BW 5-10
BW 5-10
BW 5-10
Dip BW 5-10
BW 5-10
BW 5-10

USE THIS TM FOR 10's WAVE


New Training Max Increase
Pullup 106.39 2.5
Dip 124.39 2.5
0% of your total weight
een each wave
weights rounded to your preferred rounding number
Accessory 531 & Variants
Created by Eris
Each block represents on 4-week block

Updated TM Increment
Upper Body 1 81 2.5
Lower Body 1 112.5 5
Upper Body 2 54 2.5
Lower Body 2 139.5 5

5/5/5
Weight Reps
Upper Body 1 52.5 5
531 Option 1

60 5
70 5+
Lower Body 1 72.5 5
85 5
95 5
Upper Body 2 35 5
40 5
45 5+
Lower Body 2 90 5
105 5
117.5 5+

Updated TM Increment
Upper Body 1 81 2.5
Lower Body 1 112.5 5
Upper Body 2 54 2.5
Lower Body 2 139.5 5

5/5/5
Weight Reps
Upper Body 1 60 5
531 Option 2

65 5
70 5+
Lower Body 1 85 5
90 5
95 5
Upper Body 2 40 5
42.5 5
45 5+
531
Lower Body 2 105 5
112.5 5
117.5 5+

Updated TM Increment
Upper Body 1 81 2.5
Lower Body 1 112.5 5
Upper Body 2 54 2.5
Lower Body 2 139.5 5

10/10/10
Weight Reps
Upper Body 1 37.5 10
45 10
52.5 10+
10/8/5

Lower Body 1 50 10
62.5 10
72.5 10+
Upper Body 2 25 10
30 10
35 10+
Lower Body 2 62.5 10
77.5 10
90 10+

Updated TM Increment
Upper Body 1 81 2.5
Lower Body 1 112.5 5
Upper Body 2 54 2.5
Lower Body 2 139.5 5

8/8/8
Weight Reps
Upper Body 1 40 10
47.5 10
57.5 10+
Lower Body 1 57.5 10
8/5/3

67.5 10
80 10+
Upper Body 2 27.5 10
32.5 10
37.5 10+
Lower Body 2 70 10
82.5 10
97.5 10+

Updated TM Increment
Upper Body 1 81 2.5
Lower Body 1 112.5 5
Upper Body 2 54 2.5
Lower Body 2 139.5 5

5/5/5/5/5
Weight Reps
Upper Body 1 45 5
47.5 5
52.5 5
High Volume 5/3/1

57.5 5
60 5+
Lower Body 1 62.5 5
67.5 5
72.5 5
80 5
85 5+
Upper Body 2 30 5
32.5 5
35 5
37.5 5
40 5+
Lower Body 2 77.5 5
82.5 5
90 5
97.5 5
105 5+

Updated TM Increment
Upper Body 1 81 2.5
Lower Body 1 112.5 5
Upper Body 2 54 2.5
Lower Body 2 139.5 5

3/3/3
Weight Reps
Upper Body 1 47.5 3
57.5 3
65 3+
Lower Body 1 67.5 3
3/2/1

80 3
3/2/1
90 3+
Upper Body 2 32.5 3
37.5 3
42.5 3+
Lower Body 2 82.5 3
97.5 3
112.5 3+

Updated TM Increment
Upper Body 1 81 2.5
Lower Body 1 112.5 5
Upper Body 2 54 2.5
Lower Body 2 139.5 5

3/3/3
Weight Reps
Upper Body 1 47.5 3
52.5 3
57.5 3
High Volume 3/2/1

60 3
65 3+
Lower Body 1 67.5 3
72.5 3
75 3
85 3
90 3+
Upper Body 2 32.5 3
35 3
37.5 3
40 3
42.5 3+
Lower Body 2 82.5 3
90 3
97.5 3
105 3
112.5 3+
Cycle Deload Original TM Original 1RM
0 0 81 90
0 0 112.5 125
0 0 54 60
0 0 139.5 155

3/3/3 5/3/1+
Weight Reps Weight
Upper Body 1 57.5 3 Upper Body 1 60
65 3 70
72.5 3+ 77.5
Lower Body 1 80 3 Lower Body 1 85
90 3 95
102.5 3 107.5
Upper Body 2 37.5 3 Upper Body 2 40
42.5 3 45
47.5 3+ 52.5
Lower Body 2 97.5 3 Lower Body 2 105
112.5 3 117.5
125 3 132.5

Cycle Deload Original TM Original


0 0 81 90
0 0 112.5 125
0 0 54 60
0 0 139.5 155

3/3/3 5/3/1+
Weight Reps Weight
Upper Body 1 65 3 Upper Body 1 60
70 3 70
72.5 3+ 77.5
Lower Body 1 90 3 Lower Body 1 85
95 3 95
102.5 3 107.5
Upper Body 2 42.5 3 Upper Body 2 40
45 3 45
47.5 3+ 52.5
Lower Body 2 112.5 3 Lower Body 2 105
117.5 3 117.5
125 3 132.5

Cycle Deload Original TM Original


0 0 81 90
0 0 112.5 125
0 0 54 60
0 0 139.5 155

8/8/8 10/8/5+
Weight Reps Weight
Upper Body 1 40 8 Upper Body 1 45
47.5 8 52.5
57.5 8+ 60
Lower Body 1 57.5 8 Lower Body 1 62.5
67.5 8 72.5
80 8+ 85
Upper Body 2 27.5 8 Upper Body 2 30
32.5 8 35
37.5 8+ 40
Lower Body 2 70 8 Lower Body 2 77.5
82.5 8 90
97.5 8+ 105

Cycle Deload Original TM Original


0 0 81 90
0 0 112.5 125
0 0 54 60
0 0 139.5 155

5/5/5 8/5/3
Weight Reps Weight
Upper Body 1 45 8 Upper Body 1 47.5
52.5 8 57.5
60 8+ 65
Lower Body 1 62.5 8 Lower Body 1 67.5
72.5 8 80
85 8+ 90
Upper Body 2 30 8 Upper Body 2 32.5
35 8 37.5
40 8+ 42.5
Lower Body 2 77.5 8 Lower Body 2 82.5
90 8 97.5
105 8+ 112.5

Cycle Deload Original TM Original


0 0 81 90
0 0 112.5 125
0 0 54 60
0 0 139.5 155

3/3/3/3/3 5/4/3/2/1+
Weight Reps Weight
Upper Body 1 47.5 3 Upper Body 1 52.5
52.5 3 57.5
57.5 3 60
60 3 65
65 3+ 70
Lower Body 1 67.5 3 Lower Body 1 72.5
72.5 3 80
80 3 85
85 3 90
90 3+ 95
Upper Body 2 32.5 3 Upper Body 2 35
35 3 37.5
37.5 3 40
40 3 42.5
42.5 3+ 45
Lower Body 2 82.5 3 Lower Body 2 90
90 3 97.5
97.5 3 105
105 3 112.5
117.5 3+ 112.5

Cycle Deload Original TM Original


0 0 81 90
0 0 112.5 125
0 0 54 60
0 0 139.5 155

2/2/2 3/2/1
Weight Reps Weight
Upper Body 1 52.5 2 Upper Body 1 57.5
60 2 65
70 2+ 72.5
Lower Body 1 72.5 2 Lower Body 1 80
85 2 90
95 2+ 102.5
Upper Body 2 35 2 Upper Body 2 37.5
40 2 42.5
45 2+ 47.5
Lower Body 2 90 2 Lower Body 2 97.5
105 2 112.5
117.5 2+ 125

Cycle Deload Original TM Original


0 0 81 90
0 0 112.5 125
0 0 54 60
0 0 139.5 155

2/2/2 3/2/1
Weight Reps Weight
Upper Body 1 52.5 2 Upper Body 1 57.5
57.5 2 60
60 2 65
65 2 70
70 2+ 72.5
Lower Body 1 72.5 2 Lower Body 1 80
80 2 85
85 2 90
90 2 95
95 2+ 102.5
Upper Body 2 35 2 Upper Body 2 37.5
37.5 2 40
40 2 42.5
42.5 2 45
45 2+ 47.5
Lower Body 2 90 2 Lower Body 2 97.5
97.5 2 105
105 2 112.5
112.5 2 117.5
117.5 2+ 125
Instructions:
Set exercise name in C7-C10
Input original 1RM's in J7-J10
Increase Cycle by 1 after each cycle
Weight Rounding Increase Deload by 1 after each deload (unable to hit prescri
2.5 Template will automatically update a new TM after each cycl
When using 531 as assistance only do prescribed reps for low
90% TM remains consistant with all weights rounded to your

Deload One Rep Max Calcula


Reps Weight Reps Estimated 1RM
5 Upper Body 1 32.5 5 Bench 116.7
3 40 5 Squat 116.7
1+ 47.5 5 OH Press 116.7
5 Lower Body 1 45 5 Deadlift 116.7
3 57.5 5
1+ 67.5 5
5 Upper Body 2 22.5 5
3 27.5 5
1+ 32.5 5
5 Lower Body 2 55 5
3 70 5
1+ 82.5 5

Deload
Reps Weight Reps
5 Upper Body 1 32.5 5
3 40 5
1+ 47.5 5
5 Lower Body 1 45 5
3 57.5 5
1+ 67.5 5
5 Upper Body 2 22.5 5
3 27.5 5
1+ 32.5 5
5 Lower Body 2 55 5
3 70 5
1+ 82.5 5

Deload
Reps Weight Reps
10 Upper Body 1 32.5 5
8 40 5
5+ 47.5 5
10 Lower Body 1 45 5
8 57.5 5
5+ 67.5 5
10 Upper Body 2 22.5 5
8 27.5 5
5+ 32.5 5
10 Lower Body 2 55 5
8 70 5
5+ 82.5 5

Deload
Reps Weight Reps
8 Upper Body 1 32.5 5
5 40 5
3+ 47.5 5
8 Lower Body 1 45 5
5 57.5 5
3+ 67.5 5
8 Upper Body 2 22.5 5
5 27.5 5
3+ 32.5 5
8 Lower Body 2 55 5
5 70 5
3+ 82.5 5

+ Deload
Reps Weight Reps
5 Upper Body 1 32.5 5
4 40 5
3 47.5 5
2
1+
5 Lower Body 1 45 5
4 57.5 5
3 67.5 5
2
1+
5 Upper Body 2 22.5 5
4 27.5 5
3 32.5 5
2
1+
5 Lower Body 2 55 5
4 70 5
3 82.5 5
2
1+

Deload
Reps Weight Reps
3 Upper Body 1 32.5 5
2 40 5
1+ 47.5 5
3 Lower Body 1 45 5
2 57.5 5
1+ 67.5 5
3 Upper Body 2 22.5 5
2 27.5 5
1+ 32.5 5
3 Lower Body 2 55 5
2 70 5
1+ 82.5 5

Deload
Reps Weight Reps
3 Upper Body 1 32.5 5
3 40 5
2 47.5 5
2
1+
3 Lower Body 1 45 5
3 57.5 5
2 67.5 5
2
1+
3 Upper Body 2 22.5 5
3 27.5 5
2 32.5 5
2
1+
3 Lower Body 2 55 5
3 70 5
2 82.5 5
2
1+
eload (unable to hit prescribed reps)
e a new TM after each cycle & deload
y do prescribed reps for lower body. AMRAP for upper body.
ll weights rounded to your preferred rounding number

One Rep Max Calculator


Weight Used Reps Achieved
100 5
100 5
100 5
100 5