Juggernaut Method Calculator

Created by CSM 12.10.10

Represents one 16-week cycle

One Rep Max Calculator

Training Maxes (90% 1RM) 1RM Input

10 Rep Wave

Bench
Squat
OH Press
Deadlift

2-3

2-3

2-3

2-3

70
90
45
100

Accumulation Phase
Weight
Bench
45
45
45
45
reps shy of failure 45
Squat
55
55
55
55
reps shy of failure 55
OH Press
30
30
30
30
reps shy of failure 30
Deadlift
60
60
60
60
reps shy of failure 60

75
100
50
110

Reps
10
10
10
10
10+
10
10
10
10
10+
10
10
10
10
10+
10
10
10
10
10+

1-2

1-2

1-2

1-2

New Training Max CalculatorRep Standard

Bench
75
10
Squat
105
10
OH Press
50
10
Deadlift
125
10

8 Rep Wave

2-3

2-3

2-3

2-3

Accumulation Phase
Weight
Bench
50
50
50
50
reps shy of failure 50
Squat
70
70
70
70
reps shy of failure 70
OH Press
35
35
35
35
reps shy of failure 35
Deadlift
85
85
85
85
reps shy of failure 85

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

5 Rep Wave

New Training Max CalculatorRep Standard

Bench
75
8
Squat
105
8
OH Press
50
8
Deadlift
125
8
Accumulation Phase
Weight
Bench
55
55
55
55
55
2-3 reps shy of failure 55
Squat
75
75
75
75
75
2-3 reps shy of failure 75
OH Press
35
35
35
35
35
2-3 reps shy of failure 35
Deadlift
90

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

Estimated 1RM
Bench
80.0
Squat
116.7
OH Press
58.3
Deadlift
115.5

Weight Used Reps Achieved

60
10
100
5
50
5
105
3

Intensification Phase
Weight
Bench
40
45
50
50
reps shy of failure 50
Squat
50
60
65
65
reps shy of failure 65
OH Press
25
30
35
35
reps shy of failure 35
Deadlift
55
65
70
70
reps shy of failure 70

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
Bench
35
5
Bench
30
5
45
3
35
5
50
1
45
5
Failure
55
14
Squat
45
5
Squat
40
5
55
3
45
5
65
1
55
5
Failure
70
13
OH Press
25
5
OH Press 20
5
30
3
25
5
35
1
30
5
Failure
35
AMAP
Deadlift
50
5
Deadlift
40
5
60
3
50
5
70
1
60
5
Failure
75
AMAP
-

Intensification Phase
Weight
Reps
Bench
45
3
55
3
55
8
55
8
reps shy of failure 55
8+
Squat
65
3
75
3
80
8
80
8
reps shy of failure 80
8+
OH Press
30
3
35
3
40
8
40
8
reps shy of failure 40
8+
Deadlift
75
3
85
3
95
8
95
8
reps shy of failure 95
8+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
40
5
Bench
30
5
45
3
40
5
55
2
45
5
60
1
Failure
60
AMAP
Squat
55
5
Squat
45
5
65
3
55
5
75
2
65
5
80
1
Failure
85
AMAP
OH Press
25
5
OH Press 20
5
30
3
25
5
35
2
30
5
40
1
Failure
40
AMAP
Deadlift
65
5
Deadlift
50
5
75
3
65
5
90
2
75
5
95
1
Failure
100 AMAP
-

AMAP Reps
12
13
12
15

AMAP Reps
8
8
8
8

Intensification Phase
Weight
Reps
Bench
50
2
55
2
60
5
60
5
60
5
1-2 reps shy of failure 60
5+
Squat
70
2
80
2
85
5
85
5
85
5
1-2 reps shy of failure 85
5+
OH Press
35
2
40
2
40
5
40
5
40
5
1-2 reps shy of failure 40
5+
Deadlift
85
2

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
40
5
Bench
30
5
45
3
40
5
55
2
45
5
60
1
60
1
Failure
65
AMAP
Squat
55
5
Squat
45
5
65
3
55
5
75
2
65
5
80
1
85
1
Failure
90
AMAP
OH Press
25
5
OH Press 20
5
30
3
25
5
35
2
30
5
40
1
40
1
Failure
45
AMAP
Deadlift
65
5
Deadlift
50
5

5 Rep W
2-3 reps shy of failure

90
90
90
90
90

5
5
5
5
5+

95
100
100
100
1-2 reps shy of failure 100

New Training Max CalculatorRep Standard

Bench
70
5
Squat
105
5
OH Press
50
5
Deadlift
125
5

3 Rep Wave

2-3

2-3

2-3

2-3

Accumulation Phase
Weight
Bench
55
55
55
55
55
55
reps shy of failure 55
Squat
80
80
80
80
80
80
reps shy of failure 80
OH Press
40
40
40
40
40
40
reps shy of failure 40
Deadlift
95
95
95
95
95
95
reps shy of failure 95

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+

1-2

1-2

1-2

1-2

2
5
5
5
5+

Failure

75
90
95
100
110

3
2
1
1
AMAP

65
75

5
5
-

AMAP Reps
5
5
5
5
Intensification Phase
Weight
Reps
Bench
50
1
55
1
60
3
60
3
60
3
60
3
reps shy of failure 60
3+
Squat
75
1
85
1
90
3
90
3
90
3
90
3
reps shy of failure 90
3+
OH Press
35
1
40
1
45
3
45
3
45
3
45
3
reps shy of failure 45
3+
Deadlift
90
1
100
1
105
3
105
3
105
3
105
3
reps shy of failure 105
3+

Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
35
5
Bench
30
5
45
3
35
5
50
2
45
5
55
1
60
1
60
1
Failure
65
AMAP
Squat
55
5
Squat
45
5
65
3
55
5
75
2
65
5
80
1
85
1
90
1
Failure
95
AMAP
OH Press
25
5
OH Press 20
5
30
3
25
5
35
2
30
5
40
1
40
1
45
1
Failure
45
AMAP
Deadlift
65
5
Deadlift
50
5
75
3
65
5
90
2
75
5
95
1
100
1
110
1
Failure
115 AMAP
-

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

Reps

Weight
Dips
Plyo push ups
Chin ups
Weight Swing
Good Mornings (3x10-20)
SLDL (3x10-20)
Abs
Plyo Jumps
Chin Ups
Dips
Weight Swing
Plyo push ups
Good Mornings (3x10-20)
Lunges (3x12-20)
Abs
Plyo Jumps

Reps

Reps

2x5kg

Reps
5/4/3/2/1
10/8/6/4/2

Reps