7/27/2019 78465766-TJM-calvus
1/3
1.25
Weight Reps Calculated 1RM (90%)
Bench 100 1 100 90 2.5
Squat 100 5 113.75 102.5 5
OH Press 60 3 63.75 57.5 1.25
Deadlift 200 1 200 180 2.5
Weight Reps Weight Reps Weight Reps Weight
Bench 55 10 Bench 50 5 Bench 45 5 Bench 40
55 10 60 5 55 3 45
55 10 65 10 65 1 55
55 10 65 10 Failure 70 16 -
2-3 reps shy of failure 55 10+ 1-2 reps shy of failure 65 10+ -
-
Squat 65 10 Squat 60 5 Squat 55 5 Squat 45
65 10 65 5 65 3 55
65 10 70 10 75 1 65
65 10 70 10 Failure 80 11 -
2-3 reps shy of failure 65 10+ 1-2 reps shy of failure 70 10+ -
-
OH Press 35 10 OH Press 35 5 OH Press 30 5 OH Press 25
35 10 40 5 35 3 30
35 10 40 10 45 1 3535 10 40 10 Failure 45 14 -
2-3 reps shy of failure 35 10+ 1-2 reps shy of failure 40 10+ -
-
Deadlift 110 10 Deadlift 100 5 Deadlift 90 5 Deadlift 75
110 10 115 5 110 3 90
110 10 125 10 130 1 110
110 10 125 10 Failure 135 14 -
2-3 reps shy of failure 110 10+ 1-2 reps shy of failure 125 10+
- -
Rep Standard AMAP Reps PM BMW
Bench 97.5 10 16 107.5 105
Squat 105 10 11 110 107.5
OH Press 62.5 10 14 66.25 67.5
Deadlift 190 10 14 197.5 200
Weight Reps Weight Reps Weight Reps Weight
Bench 65 8 Bench 60 3 Bench 50 5 Bench 40
65 8 70 3 60 3 50
65 8 75 8 70 2 60
65 8 75 8 75 1 -
2-3 reps shy of failure 65 8+ 1-2 reps shy of failure 75 8+
Failure 80 10 -
Squat 70 8 Squat 65 3 Squat 55 5 Squat 45
70 8 75 3 65 3 55
70 8 80 8 75 2 65
70 8 80 8 80 1 -
2-3 reps shy of failure 70 8+ 1-2 reps shy of failure 80 8+
Failure 85 8 -
OH Press 45 8 OH Press 40 3 OH Press 35 5 OH Press 25
45 8 45 3 40 3 3545 8 50 8 45 2 40
45 8 50 8 50 1 -
2 3 h f f il 45 8 1 2 h f f il 50 8 F il 50 11
Upper Body Small Increment
Upper Body Big Increment
Smallest Weight Increment
Max to determine which increment to use to increase your working
max for the next pha
Change these numbers if you need to, but Chad's recommended
numbers are included be
green.
Each Rep Wave represents a single 4 week training block. Run the
Accumulation phase for a rep wave, then move on to the next rep
wave. Fo
last set in the Realization phase, perform as many reps as
possible. Record your AMRAP reps in the yellow cells under the
Realization Phase. T
populate your Working Max for the next Wave.
The Juggernaut Method CalculatorCreated by CSM 12.10.10
Modified by calvus 05.18.11
http://articles.elitefts.com/articles/programs/origin-of-the-juggernaut-method/Instructions:
10RepWave
8RepWave
Accumulation Phase
Accumulation Phase Intensification Phase Deload PhasRealization
Phase
New Training Max Calculator
Deload PhasRealization PhaseIntensification Phase
Enter the smallest increment that you can load the barbell with
in the orange cell. For example, if your smallest weights are 2.5
lbs, enter "5".Next, enter your Rep Maxes in the yellow cells.
Training Max Calculator
Lower Body Small Increment
Lower Body Big Increment
7/27/2019 78465766-TJM-calvus
2/3
70 5 75 2 60 3 50
70 5 80 5 70 2 60
70 5 80 5 75 1
70 5 80 5 80 1
2-3 reps shy of failure 70 5+ 1-2 reps shy of failure 80 5+
Failure 85 7
Squat 75 5 Squat 70 2 Squat 55 5 Squat 45
75 5 80 2 65 3 55
75 5 85 5 75 2 65
75 5 85 5 80 1
75 5 85 5 85 1
2-3 reps shy of failure 75 5+ 1-2 reps shy of failure 85 5+
Failure 90 5
OH Press 50 5 OH Press 45 2 OH Press 35 5 OH Press 30
50 5 50 2 40 3 35
50 5 55 5 50 2 40
50 5 55 5 50 1
50 5 55 5 55 1
2-3 reps shy of failure 50 5+ 1-2 reps shy of failure 55 5+
Failure 60 6
Deadlift 135 5 Deadlift 130 2 Deadlift 100 5 Deadlift 80
135 5 140 2 120 3 100
135 5 150 5 135 2 120
135 5 150 5 145 1
135 5 150 5 155 1
2-3 reps shy of failure 135 5+ 1-2 reps shy of failure 150 5+
Failure 165 5
Rep Standard AMAP Reps PM BMW
Bench 102.5 5 7 105 105
Squat 105 5 5 105 105
OH Press 68.75 5 6 72.5 68.75
Deadlift 192.5 5 5 192.5 192.5
Weight Reps Weight Reps Weight Reps Weight
Bench 80 3 Bench 75 1 Bench 55 5 Bench 45
80 3 80 1 65 3 55
80 3 85 3 75 2 65
80 3 85 3 80 1
80 3 85 3 85 1
80 3 85 3 90 1
2-3 reps shy of failure 80 3+ 1-2 reps shy of failure 85 3+
Failure 95 3
Squat 80 3 Squat 75 1 Squat 55 5 Squat 45
80 3 85 1 65 3 55
80 3 90 3 75 2 65
80 3 90 3 80 1
80 3 90 3 85 1
80 3 90 3 90 1
2-3 reps shy of failure 80 3+ 1-2 reps shy of failure 90 3+
Failure 95 4
OH Press 55 3 OH Press 50 1 OH Press 35 5 OH Press 30
55 3 55 1 45 3 3555 3 60 3 50 2 45
55 3 60 3 55 1
55 3 60 3 55 1
55 3 60 3 60 1
2-3 reps shy of failure 55 3+ 1-2 reps shy of failure 60 3+
Failure 65 5
Deadlift 145 3 Deadlift 135 1 Deadlift 100 5 Deadlift 80
145 3 150 1 120 3 100
145 3 160 3 135 2 120
145 3 160 3 145 1
145 3 160 3 155 1
145 3 160 3 165 1
2-3 reps shy of failure 145 3+ 1-2 reps shy of failure 160 3+
Failure 175 3
Rep Standard AMAP Reps PM BMWBench 102.5 3 3 105 102.5
Squat 107.5 3 4 108.75 110
3Re
pWave
Accumulation Phase Intensification Phase Realization Phase
New Training Max Calculator
5RepWave
New Training Max Calculator
Deload Pha
