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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 240 265
Squat 405 445
OH Press 135 150
Deadlif 420 465

Accumulation Phase
Weight Reps
Bench 145 10
145 10
145 10
145 10
2-3 reps shy of failure 145 10+
Squat 245 10
245 10
245 10
245 10
10 Rep Wave 2-3 reps shy of failure 245 10+
OH Press 85 10
85 10
85 10
85 10
2-3 reps shy of failure 85 10+
Deadlif 255 10
255 10
255 10
255 10
2-3 reps shy of failure 255 10+

New Training Max Calculator Rep Standard

Bench 255 10
Squat 430 10
OH Press 140 10
Deadlif 430 10

Accumulation Phase
Weight Reps
 Bench 170 8
170 8
170 8
170 8
2-3 reps shy of failure 170 8+
Squat 280 8
280 8
280 8
280 8
2-3 reps shy of failure 280 8+
8 Rep Wave OH Press 95 8
95 8
95 8
95 8
2-3 reps shy of failure 95 8+
Deadlif 280 8
280 8
280 8
280 8
2-3 reps shy of failure 280 8+

New Training Max Calculator Rep Standard

Bench 260 8
Squat 440 8
OH Press 145 8
Deadlif 440 8

Accumulation Phase
Weight Reps
Bench 185 5
185 5
185 5
185 5
185 5
2-3 reps shy of failure 185 5+
Squat 310 5
310 5
310 5
310 5
310 5
2-3 reps shy of failure 310 5+
5 Rep Wave OH Press 105 5
5 Rep Wave
105 5
105 5
105 5
105 5
2-3 reps shy of failure 105 5+
Deadlif 310 5
310 5
310 5
310 5
310 5
2-3 reps shy of failure 310 5+

New Training Max Calculator Rep Standard

Bench 265 5
Squat 450 5
OH Press 150 5
Deadlif 450 5

Accumulation Phase
Weight Reps
Bench 200 3
200 3
200 3
200 3
200 3
200 3
2-3 reps shy of failure 200 3+
Squat 340 3
340 3
340 3
340 3
340 3
340 3
2-3 reps shy of failure 340 3+
3 Rep Wave OH Press 115 3
115 3
115 3
115 3
115 3
115 3
2-3 reps shy of failure 115 3+
Deadlif 340 3
 340 3
340 3
340 3
340 3
340 3
2-3 reps shy of failure 340 3+
 Instructions:
One Rep Max Calculator (for "1RM Input"field) Use 90% of True, or estimated 1RM As initial tra
Estimated 1RM Weight Used Reps Achieved Each Rep Wave represents a single 4 week train
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
Deadlif 0 Plug in AMAP reps in the calculator to calculate

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps
Bench 135 5 Bench 120 5 Bench 100 5
150 5 145 3 120 5
165 10 170 1 145 5
165 10 Failure 180 16 - -
1-2 reps shy of failure 165 10+ - - -
Squat 225 5 Squat 205 5 Squat 165 5
255 5 245 3 205 5
275 10 285 1 245 5
275 10 Failure 305 15 - -
1-2 reps shy of failure 275 10+ - - -
OH Press 75 5 OH Press 70 5 OH Press 55 5
85 5 85 3 70 5
95 10 95 1 85 5
95 10 Failure 105 12 - -
1-2 reps shy of failure 95 10+ - - -
Deadlif 235 5 Deadlif 210 5 Deadlif 170 5
265 5 255 3 210 5
285 10 295 1 255 5
285 10 Failure 315 12 - -
1-2 reps shy of failure 285 10+ - - -

AMAP Reps
16
15
12
12

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps
 Bench 155 3 Bench 130 5 Bench 105 5
175 3 155 3 130 5
185 8 180 2 155 5
185 8 195 1 - -
1-2 reps shy of failure 185 8+ Failure 205 AMAP - -
Squat 260 3 Squat 215 5 Squat 175 5
295 3 260 3 215 5
315 8 305 2 260 5
315 8 325 1 - -
1-2 reps shy of failure 315 8+ Failure 345 AMAP - -
OH Press 85 3 OH Press 70 5 OH Press 60 5
95 3 85 3 70 5
105 8 100 2 85 5
105 8 105 1 - -
1-2 reps shy of failure 105 8+ Failure 115 AMAP - -
Deadlif 260 3 Deadlif 215 5 Deadlif 175 5
295 3 260 3 215 5
315 8 305 2 260 5
315 8 325 1 - -
1-2 reps shy of failure 315 8+ Failure 345 AMAP - -

AMAP Reps
10
10
10
10

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps
Bench 170 2 Bench 130 5 Bench 105 5
190 2 160 3 130 5
205 5 185 2 160 5
205 5 195 1 -
205 5 210 1 -
1-2 reps shy of failure 205 5+ Failure 225 AMAP -
Squat 290 2 Squat 220 5 Squat 180 5
320 2 265 3 220 5
345 5 310 2 265 5
345 5 330 1 -
345 5 355 1 -
1-2 reps shy of failure 345 5+ Failure 375 AMAP -
OH Press 95 2 OH Press 75 5 OH Press 60 5
 110 2 90 3 75 5
115 5 105 2 90 5
115 5 110 1 -
115 5 120 1 -
1-2 reps shy of failure 115 5+ Failure 125 AMAP -
Deadlif 290 2 Deadlif 220 5 Deadlif 180 5
320 2 265 3 220 5
345 5 310 2 265 5
345 5 330 1 -
345 5 355 1 -
1-2 reps shy of failure 345 5+ Failure 375 AMAP -

AMAP Reps
7
7
7
7

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps
Bench 190 1 Bench 135 5 Bench 110 5
210 1 160 3 135 5
220 3 190 2 160 5
220 3 200 1 -
220 3 215 1 -
220 3 230 1 -
1-2 reps shy of failure 220 3+ Failure 240 AMAP -
Squat 315 1 Squat 225 5 Squat 180 5
350 1 270 3 225 5
375 3 315 2 270 5
375 3 340 1 -
375 3 360 1 -
375 3 385 1 -
1-2 reps shy of failure 375 3+ Failure 405 AMAP -
OH Press 105 1 OH Press 75 5 OH Press 60 5
120 1 90 3 75 5
125 3 105 2 90 5
125 3 115 1 -
125 3 120 1 -
125 3 130 1 -
1-2 reps shy of failure 125 3+ Failure 135 AMAP -
Deadlif 315 1 Deadlif 225 5 Deadlif 180 5
 350 1 270 3 225 5
375 3 315 2 270 5
375 3 340 1 -
375 3 360 1 -
375 3 385 1 -
1-2 reps shy of failure 375 3+ Failure 405 AMAP -
 r estimated 1RM As initial training max
presents a single 4 week training block
phase first, then intensification, then realization, then deload.
phase for a rep wave, then move on to the next rep wave
he Realization phase, rep the weight for as many reps as possible
in the calculator to calculate maxes for next cycle