Juggernaut Method Calculator

Created by CSM 12.10.10

Represents one 16-week cycle
One Rep Max Calculator
Training Maxes (90% 1RM) 1RM Input Estimated 1RM Weight Used Reps Achieved
Bench 205 225 One Rep Max Calculator305.9 255 6
Squat 315 345 Squat 437.9 365 6
OH Press 135 150 OH Press 240.0 225 2
Deadlif 340 375 Deadlif 599.9 500 6

Accumulation Phase Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps Weight Reps
Bench 125 10 Bench 115 5 Bench 105 5 Bench 85 5
125 10 130 5 125 3 105 5
125 10 140 10 145 1 125 5
125 10 140 10 Failure 155 14 - -
2-3 reps shy of failure 125 10+ 1-2 reps shy of failure 140 10+ - - -
Squat 190 10 Squat 175 5 Squat 160 5 Squat 130 5
10 Rep Wave

190 10 200 5 190 3 160 5

190 10 215 10 225 1 190 5
190 10 215 10 Failure 240 13 - -
2-3 reps shy of failure 190 10+ 1-2 reps shy of failure 215 10+ - - -
OH Press 85 10 OH Press 75 5 OH Press 70 5 OH Press 55 5
85 10 85 5 85 3 70 5
85 10 95 10 95 1 85 5
85 10 95 10 Failure 105 AMAP - -
2-3 reps shy of failure 85 10+ 1-2 reps shy of failure 95 10+ - - -
Deadlif 205 10 Deadlif 190 5 Deadlif 170 5 Deadlif 140 5
205 10 215 5 205 3 170 5
205 10 230 10 240 1 205 5
205 10 230 10 Failure 255 AMAP - -
2-3 reps shy of failure 205 10+ 1-2 reps shy of failure 230 10+ - - -

New Training Max Calculator Rep Standard AMAP Reps

Bench 215 10 14
Squat 330 10 13
OH Press 135 10 10
Deadlif 340 10 10

Accumulation Phase Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps Weight Reps
Bench 140 8 Bench 130 3 Bench 110 5 Bench 90 5
140 8 150 3 130 3 110 5
140 8 160 8 155 2 130 5
140 8 160 8 165 1 - -
2-3 reps shy of failure 140 8+ 1-2 reps shy of failure 160 8+ Failure 175 AMAP - -
Squat 215 8 Squat 200 3 Squat 165 5 Squat 135 5
215 8 225 3 200 3 165 5
8 Rep Wave

215 8 240 8 235 2 200 5

215 8 240 8 250 1 - -
2-3 reps shy of failure 215 8+ 1-2 reps shy of failure 240 8+ Failure 265 AMAP - -
OH Press 90 8 OH Press 85 3 OH Press 70 5 OH Press 55 5
90 8 95 3 85 3 70 5
90 8 100 8 95 2 85 5
90 8 100 8 105 1 - -
2-3 reps shy of failure 90 8+ 1-2 reps shy of failure 100 8+ Failure 110 AMAP - -
Deadlif 225 8 Deadlif 205 3 Deadlif 170 5 Deadlif 140 5
225 8 230 3 205 3 170 5
225 8 250 8 240 2 205 5
225 8 250 8 255 1 - -
2-3 reps shy of failure 225 8+ 1-2 reps shy of failure 250 8+ Failure 275 AMAP - -

New Training Max Calculator Rep Standard AMAP Reps

Bench 215 8 8
Squat 330 8 8
OH Press 135 8 8
Deadlif 340 8 8

Accumulation Phase Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps Weight Reps
Bench 155 5 Bench 140 2 Bench 110 5 Bench 90 5
155 5 160 2 130 3 110 5
155 5 170 5 155 2 130 5
155 5 170 5 165 1 -
155 5 170 5 175 1 -
2-3 reps shy of failure 155 5+ 1-2 reps shy of failure 170 5+ Failure 185 AMAP -
Squat 235 5 Squat 215 2 Squat 165 5 Squat 135 5
5 Rep Wave
 235 5 240 2 200 3 165 5
235 5 260 5 235 2 200 5
5 Rep Wave

235 5 260 5 250 1 -

235 5 260 5 265 1 -
2-3 reps shy of failure 235 5+ 1-2 reps shy of failure 260 5+ Failure 285 AMAP -
OH Press 95 5 OH Press 90 2 OH Press 70 5 OH Press 55 5
95 5 100 2 85 3 70 5
95 5 105 5 95 2 85 5
95 5 105 5 105 1 -
95 5 105 5 110 1 -
2-3 reps shy of failure 95 5+ 1-2 reps shy of failure 105 5+ Failure 115 AMAP -
Deadlif 240 5 Deadlif 225 2 Deadlif 170 5 Deadlif 140 5
240 5 250 2 205 3 170 5
240 5 265 5 240 2 205 5
240 5 265 5 255 1 -
240 5 265 5 275 1 -
2-3 reps shy of failure 240 5+ 1-2 reps shy of failure 265 5+ Failure 290 AMAP -

New Training Max Calculator Rep Standard AMAP Reps

Bench 215 5 5
Squat 330 5 5
OH Press 135 5 5
Deadlif 340 5 5

Accumulation Phase Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight Reps Weight Reps
Bench 165 3 Bench 155 1 Bench 110 5 Bench 90 5
165 3 170 1 130 3 110 5
165 3 180 3 155 2 130 5
165 3 180 3 165 1 -
165 3 180 3 175 1 -
165 3 180 3 185 1 -
2-3 reps shy of failure 165 3+ 1-2 reps shy of failure 180 3+ Failure 195 AMAP -
Squat 250 3 Squat 235 1 Squat 165 5 Squat 135 5
250 3 260 1 200 3 165 5
250 3 275 3 235 2 200 5
250 3 275 3 250 1 -
3 Rep Wave

250 3 275 3 265 1 -

250 3 275 3 285 1 -
2-3 reps shy of failure 250 3+ 1-2 reps shy of failure 275 3+ Failure 300 AMAP -
OH Press 105 3 OH Press 95 1 OH Press 70 5 OH Press 55 5
105 3 105 1 85 3 70 5
105 3 115 3 95 2 85 5
105 3 115 3 105 1 -
105 3 115 3 110 1 -
105 3 115 3 115 1 -
2-3 reps shy of failure 105 3+ 1-2 reps shy of failure 115 3+ Failure 125 AMAP -
Deadlif 255 3 Deadlif 240 1 Deadlif 170 5 Deadlif 140 5
255 3 265 1 205 3 170 5
255 3 285 3 240 2 205 5
255 3 285 3 255 1 -
255 3 285 3 275 1 -
255 3 285 3 290 1 -
2-3 reps shy of failure 255 3+ 1-2 reps shy of failure 285 3+ Failure 310 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