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Juggernaut Method Templates

The document outlines a Juggernaut Method training template that progresses in four phases (Accumulation, Intensification, Realization, Deload) for various lifts including squat, bench press, deadlift, overhead press, power clean and front squat. It provides warm-up sets and prescribed work sets at increasing percentages of one's maximum across the four phases with the goal of building strength over time through gradual increases in weight and decreases in reps.

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Matt James
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© Attribution Non-Commercial (BY-NC)
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5K views9 pages

Juggernaut Method Templates

The document outlines a Juggernaut Method training template that progresses in four phases (Accumulation, Intensification, Realization, Deload) for various lifts including squat, bench press, deadlift, overhead press, power clean and front squat. It provides warm-up sets and prescribed work sets at increasing percentages of one's maximum across the four phases with the goal of building strength over time through gradual increases in weight and decreases in reps.

Uploaded by

Matt James
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Juggernaut Method Templates

Squat
Bench
OHP
Deadlift
Power Clean
Front Squat
Squat
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%
5x40%
5x40%
5x40%

Work Sets
60%x10
55%x5
50%x5
50%x5

60%x10
62.5%x5
60%x3
50%x5

60%x10
67.5%x10
70%x1
50%x5

Bench
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%
5x40%
5x40%
5x40%

Work Sets
60%x10
55%x5
50%x5
50%x5

60%x10
62.5%x5
60%x3
50%x5

60%x10
67.5%x10
70%x1
50%x5

Deadlift
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%
5x40%
5x40%
5x40%

Work Sets
60%x10
55%x5
50%x5
50%x5

60%x10
62.5%x5
60%x3
50%x5

60%x10
67.5%x10
70%x1
50%x5

OHP
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%
5x40%
5x40%
5x40%

Work Sets
60%x10
55%x5
50%x5
50%x5

60%x10
62.5%x5
60%x3
50%x5

60%x10
67.5%x10
70%x1
50%x5

Power Clean
Week 1
Week 2
Week 3
Week 4

Warm Up Reps
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%

Work Sets
65%x5
70%x3
75%x5
5x40%

75%x5
80%x3
85%x3
5x50%

85%x5 or More
90%x3 or more
95%x1 or more
5x60%

Front Squat
Week 1
Week 2
Week 3
Week 4

Warm Up Reps
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%

Work Sets
65%x5
70%x3
75%x5
5x40%

75%x5
80%x3
85%x3
5x50%

85%x5 or More
90%x3 or more
95%x1 or more
5x60%

Results
60%x10
60%x10 + (leave 2-3 reps)
67.5%x10
67.5%x10
67.5%x10 + (leave 1-2 reps)
75%x1 + (leave no reps)
50%x5
Results
60%x10
60%x10 + (leave 2-3 reps)
67.5%x10
67.5%x10
67.5%x10 + (leave 1-2 reps)
75%x1 + (leave no reps)
50%x5
Results
60%x10
60%x10 + (leave 2-3 reps)
67.5%x10
67.5%x10
67.5%x10 + (leave 1-2 reps)
75%x1 + (leave no reps)
50%x5
Results
60%x10
60%x10 + (leave 2-3 reps)
67.5%x10
67.5%x10
67.5%x10 + (leave 1-2 reps)
75%x1 + (leave no reps)
50%x5
Results
85%x5 or More
90%x3 or more
95%x1 or more

Results
85%x5 or More
90%x3 or more
95%x1 or more

Juggernaut Method Templates


Squat
Bench
OHP
Deadlift
Power Clean
Front Squat
Squat
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%
5x40%/5x50%
5x40%
5x40%

Work Sets
65%x8
60%x3
50%x5
50%x5

65%x8
67.5%x3
60%x3
50%x5

65%x8
72.5%x8
70%x1
50%x5

Bench
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%
5x40%/5x50%
5x40%
5x40%

Work Sets
65%x8
60%x3
50%x5
50%x5

65%x8
67.5%x3
60%x3
50%x5

65%x8
72.5%x8
70%x1
50%x5

Deadlift
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%
5x40%/5x50%
5x40%
5x40%

Work Sets
65%x8
60%x3
50%x5
50%x5

65%x8
67.5%x3
60%x3
50%x5

65%x8
72.5%x8
70%x1
50%x5

OHP
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%
5x40%/5x50%
5x40%
5x40%

Work Sets
65%x8
60%x3
50%x5
50%x5

65%x8
67.5%x3
60%x3
50%x5

65%x8
72.5%x8
70%x1
50%x5

Power Clean
Week 1
Week 2
Week 3
Week 4

Warm Up Reps
Work Sets
5x40%/5x50%/3x60%65%x5
5x40%/5x50%/3x60%70%x3
5x40%/5x50%/3x60%75%x5
5x40%

75%x5
80%x3
85%x3
5x50%

85%x5 or More
90%x3 or more
95%x1 or more
5x60%

Front Squat
Week 1
Week 2
Week 3
Week 4

Warm Up Reps
Work Sets
5x40%/5x50%/3x60%65%x5
5x40%/5x50%/3x60%70%x3
5x40%/5x50%/3x60%75%x5
5x40%

75%x5
80%x3
85%x3
5x50%

85%x5 or More
90%x3 or more
95%x1 or more
5x60%

Results
65%x8
72.5%x8
75%x1
50%x5

65%x8 + (leave 2-3 reps)


72.5%x8 + (Leave 2-3 reps)
80%x1 + (Leave no reps)

Results
65%x8
72.5%x8
75%x1
50%x5

65%x8 + (leave 2-3 reps)


72.5%x8 + (Leave 2-3 reps)
80%x1 + (Leave no reps)

65%x8
72.5%x8
75%x1
50%x5

65%x8 + (leave 2-3 reps)


72.5%x8 + (Leave 2-3 reps)
80%x1 + (Leave no reps)

65%x8
72.5%x8
75%x1
50%x5

65%x8 + (leave 2-3 reps)


72.5%x8 + (Leave 2-3 reps)
80%x1 + (Leave no reps)

Results

Results

Results
85%x5 or More
90%x3 or more
95%x1 or more

Results
85%x5 or More
90%x3 or more
95%x1 or more

Juggernaut Method Templates


Squat
Bench
OHP
Deadlift
Power Clean
Front Squat
Squat
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%/5x60%
5x40%/5x50%
5x40%
5x40%

Work Sets
70%x5
65%x2
50%x5
50%x5

70%x5
72.5%x2
60%x3
50%x5

70%x5
77.5%x5
70%x1
50%x5

Bench
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%/5x60%
5x40%/5x50%
5x40%
5x40%

Work Sets
70%x5
65%x2
50%x5
50%x5

70%x5
72.5%x2
60%x3
50%x5

70%x5
77.5%x5
70%x1
50%x5

Deadlift
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%/5x60%
5x40%/5x50%
5x40%
5x40%

Work Sets
70%x5
65%x2
50%x5
50%x5

70%x5
72.5%x2
60%x3
50%x5

70%x5
77.5%x5
70%x1
50%x5

OHP
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%/5x60%
5x40%/5x50%
5x40%
5x40%

Work Sets
70%x5
65%x2
50%x5
50%x5

70%x5
72.5%x2
60%x3
50%x5

70%x5
77.5%x5
70%x1
50%x5

Power Clean
Week 1
Week 2
Week 3
Week 4

Warm Up Reps
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%

Work Sets
65%x5
70%x3
75%x5
5x40%

75%x5
80%x3
85%x3
5x50%

85%x5 or More
90%x3 or more
95%x1 or more
5x60%

Front Squat
Week 1
Week 2
Week 3
Week 4

Warm Up Reps
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%

Work Sets
65%x5
70%x3
75%x5
5x40%

75%x5
80%x3
85%x3
5x50%

85%x5 or More
90%x3 or more
95%x1 or more
5x60%

Results
70%x5
77.5%x5
75%x1
50%x5

70%x5 + (leave 2-3 reps)


77.5%x5
77.5%x5 + (leave 1-2 reps)
80%x1
85%x1 (leave no reps)

Results
70%x5
77.5%x5
75%x1
50%x5

70%x5 + (leave 2-3 reps)


77.5%x5
77.5%x5 + (leave 1-2 reps)
80%x1
85%x1 (leave no reps)

70%x5
77.5%x5
75%x1
50%x5

70%x5 + (leave 2-3 reps)


77.5%x5
77.5%x5 + (leave 1-2 reps)
80%x1
85%x1 (leave no reps)

70%x5
77.5%x5
75%x1
50%x5

70%x5 + (leave 2-3 reps)


77.5%x5
77.5%x5 + (leave 1-2 reps)
80%x1
85%x1 (leave no reps)

Results

Results

Results
85%x5 or More
90%x3 or more
95%x1 or more

Results
85%x5 or More
90%x3 or more
95%x1 or more

Juggernaut Method Templates


Squat
Bench
OHP
Deadlift
Power Clean
Front Squat
Squat
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%/5x60%
5x40%/5x50%/5x60%
5x40%
5x40%

Work Sets
70%x3
70%x1
50%x5
50%x5

70%x3
77.5%x1
60%x3
50%x5

70%x3
82.5%x3
70%x1
50%x5

Bench
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%/5x60%
5x40%/5x50%/5x60%
5x40%
5x40%

Work Sets
70%x3
70%x1
50%x5
50%x5

70%x3
77.5%x1
60%x3
50%x5

70%x3
82.5%x3
70%x1
50%x5

Deadlift
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%/5x60%
5x40%/5x50%/5x60%
5x40%
5x40%

Work Sets
70%x3
70%x1
50%x5
50%x5

70%x3
77.5%x1
60%x3
50%x5

70%x3
82.5%x3
70%x1
50%x5

OHP
Accumulation
Intensification
Realization
Deload

Warm Up Reps
5x40%/5x50%/5x60%
5x40%/5x50%/5x60%
5x40%
5x40%

Work Sets
70%x3
70%x1
50%x5
50%x5

70%x3
77.5%x1
60%x3
50%x5

70%x3
82.5%x3
70%x1
50%x5

Power Clean
Week 1
Week 2
Week 3
Week 4

Warm Up Reps
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%

Work Sets
65%x5
70%x3
75%x5
5x40%

75%x5
80%x3
85%x3
5x50%

85%x5 or More
90%x3 or more
95%x1 or more
5x60%

Front Squat
Week 1
Week 2
Week 3
Week 4

Warm Up Reps
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%
5x40%/5x50%/3x60%

Work Sets
65%x5
70%x3
75%x5
5x40%

75%x5
80%x3
85%x3
5x50%

85%x5 or More
90%x3 or more
95%x1 or more
5x60%

70%x3
82.5%x3
75%x1
50%x5

70%x3
82.5%x3
80%x1

70%x3
82.5%x3
85%x1

70%x3
70%x3 + (leave 2-3 reps)
82.5%x3
82.5%x3
82.5%x3
90%x1 + (leave no reps)

70%x3
82.5%x3
75%x1
50%x5

70%x3
82.5%x3
80%x1

70%x3
82.5%x3
85%x1

70%x3
70%x3 + (leave 2-3 reps)
82.5%x3
82.5%x3
82.5%x3
90%x1 + (leave no reps)

70%x3
82.5%x3
75%x1
50%x5

70%x3
82.5%x3
80%x1

70%x3
82.5%x3
85%x1

70%x3
70%x3 + (leave 2-3 reps)
82.5%x3
82.5%x3
82.5%x3
90%x1 + (leave no reps)

70%x3
82.5%x3
75%x1
50%x5

70%x3
82.5%x3
80%x1

70%x3
82.5%x3
85%x1

70%x3
70%x3 + (leave 2-3 reps)
82.5%x3
82.5%x3
82.5%x3
90%x1 + (leave no reps)

Results
85%x5 or More
90%x3 or more
95%x1 or more

Results
85%x5 or More
90%x3 or more
95%x1 or more

Results
82.5%x3 + (leave 1-2 reps)

Results
82.5%x3 + (leave 1-2 reps)

Results
82.5%x3 + (leave 1-2 reps)

Results
82.5%x3 + (leave 1-2 reps)

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