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Juggernaut Method Templates
Descripción: Juggernaut Method Template...
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Matt James
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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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