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Juggernaut Method Calculator
Created by CSM 12.10.10
Represents one 16-week cycle
Instructions:
One Rep Max Calculator (for "1RM Input"field)
Training Maxes (90% 1RM)
Bench
Squat
OH Press
Deadlift
1RM Input
240
405
135
420
265
445
150
465
Accumulation Phase - Week 1
Bench
2-3 reps shy of failure
Squat
10 Rep Wave
2-3 reps shy of failure
OH Press
2-3 reps shy of failure
Deadlift
2-3 reps shy of failure
Reps
145
145
145
145
145
10
10
10
10
10+
245
245
245
245
245
10
10
10
10
10+
85
85
85
85
85
10
10
10
10
10+
255
255
255
255
255
10
10
10
10
10+
1-2 reps shy of failure
Rep Standard
AMAP Reps
10
10
10
10
16
15
12
12
Accumulation Phase - Week 5
Reps
170
170
170
170
170
8
8
8
8
8+
2-3 reps shy of failure
280
280
280
280
280
8
8
8
8
8+
OH Press
95
8
Squat
8 Rep Wave
Bench
1-2 reps shy of failure
Squat
1-2 reps shy of failure
OH Press
1-2 reps shy of failure
Deadlift
Reps
135
150
165
165
165
5
5
10
10
10+
225
255
275
275
275
5
5
10
10
10+
75
85
95
95
95
5
5
10
10
10+
OH Press
235
265
285
285
285
5
5
10
10
10+
Deadlift
Bench
Failure
Squat
Failure
Failure
Failure
3
3
8
8
8+
1-2 reps shy of failure
260
295
315
315
315
3
3
8
8
8+
Failure
OH Press
85
3
OH Press
Weight Reps
120
145
170
180
5
3
1
16
-
Bench
100
120
145
-
5
5
5
-
205
245
285
305
5
3
1
15
-
Squat
165
205
245
-
5
5
5
-
70
85
95
105
5
3
1
12
-
OH Press
55
70
85
-
5
5
5
-
210
255
295
315
5
3
1
12
-
Deadlift
170
210
255
-
5
5
5
-
Realization Phase - Week 7
155
175
185
185
185
Squat
Deload Phase - Week 4
Weight Reps
Reps
1-2 reps shy of failure
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
Realization Phase - Week 3
Weight
Weight
Bench
Use 90% of True, or estimated 1RM As initial training max
Reps Achieved
0
0
0
0
Intensification Phase - Week 6
Weight
2-3 reps shy of failure
Weight Used
Intensification Phase - Week 2
Weight
New Training Max Calculator
Bench
255
Squat
430
OH Press
140
Deadlift
430
Bench
Estimated 1RM
One Rep Max Calculator
Squat
OH Press
Deadlift
Deload Phase - Week 8
Weight Reps
Bench
Failure
Squat
Weight Reps
130
5
155
3
180
2
195
1
205 AMAP
Bench
105
130
155
-
5
5
5
-
215
5
260
3
305
2
325
1
345 AMAP
Squat
175
215
260
-
5
5
5
-
OH Press
60
5
70
5
8 Rep Wave
2-3 reps shy of failure
Deadlift
2-3 reps shy of failure
95
95
95
95
8
8
8
8+
280
280
280
280
280
8
8
8
8
8+
1-2 reps shy of failure
Rep Standard
AMAP Reps
8
8
8
8
10
10
10
10
New Training Max Calculator
Bench
260
Squat
440
OH Press
145
Deadlift
440
Accumulation Phase - Week 9
Bench
2-3 reps shy of failure
Squat
5 Rep Wave
2-3 reps shy of failure
OH Press
2-3 reps shy of failure
Deadlift
2-3 reps shy of failure
Deadlift
3
8
8
8+
260
295
315
315
315
3
3
8
8
8+
Intensification Phase - Week 10
Weight
Reps
185
185
185
185
185
185
5
5
5
5
5
5+
310
310
310
310
310
310
5
5
5
5
5
5+
105
105
105
105
105
105
5
5
5
5
5
5+
310
310
310
310
310
310
5
5
5
5
5
5+
1-2 reps shy of failure
Rep Standard
AMAP Reps
5
5
5
5
7
7
7
7
New Training Max Calculator
Bench
265
Squat
450
OH Press
150
Deadlift
450
Accumulation Phase - Week 13
Bench
1-2 reps shy of failure
95
105
105
105
Bench
1-2 reps shy of failure
Squat
1-2 reps shy of failure
OH Press
1-2 reps shy of failure
Deadlift
Reps
200
200
3
3
Bench
Failure
70
85
-
5
5
-
215
5
Deadlift
260
3
305
2
325
1
345 AMAP
175
215
260
-
5
5
5
-
Realization Phase - Week 11
Weight
Reps
170
190
205
205
205
205
2
2
5
5
5
5+
290
320
345
345
345
345
2
2
5
5
5
5+
95
110
115
115
115
115
2
2
5
5
5
5+
OH Press
290
320
345
345
345
345
2
2
5
5
5
5+
Deadlift
Intensification Phase - Week 14
Weight
Failure
Deadlift
85
3
100
2
105
1
115 AMAP
Weight Reps
Bench
Failure
Squat
Failure
Failure
Failure
130
5
160
3
185
2
195
1
210
1
225 AMAP
Bench
105
130
160
5
5
5
-
220
5
265
3
310
2
330
1
355
1
375 AMAP
Squat
180
220
265
5
5
5
-
75
5
OH Press
90
3
105
2
110
1
120
1
125 AMAP
60
75
90
5
5
5
-
220
5
Deadlift
265
3
310
2
330
1
355
1
375 AMAP
180
220
265
5
5
5
-
Realization Phase - Week 15
Weight
Reps
190
210
1
1
Deload Phase - Week 12
Weight Reps
Deload Phase - Week 16
Weight Reps
Bench
135
160
5
3
Weight Reps
Bench
110
135
5
5
2-3 reps shy of failure
Squat
3 Rep Wave
2-3 reps shy of failure
OH Press
2-3 reps shy of failure
Deadlift
2-3 reps shy of failure
200
200
200
200
200
3
3
3
3
3+
340
340
340
340
340
340
340
3
3
3
3
3
3
3+
115
115
115
115
115
115
115
3
3
3
3
3
3
3+
340
340
340
340
340
340
340
3
3
3
3
3
3
3+
1-2 reps shy of failure
Squat
1-2 reps shy of failure
OH Press
1-2 reps shy of failure
Deadlift
1-2 reps shy of failure
220
220
220
220
220
3
3
3
3
3+
315
350
375
375
375
375
375
1
1
3
3
3
3
3+
105
120
125
125
125
125
125
1
1
3
3
3
3
3+
OH Press
315
350
375
375
375
375
375
1
1
3
3
3
3
3+
Deadlift
Failure
Squat
Failure
Failure
Failure
190
2
200
1
215
1
230
1
240 AMAP
160
5
-
180
225
270
5
5
5
-
75
5
OH Press
90
3
105
2
115
1
120
1
130
1
135 AMAP
60
75
90
5
5
5
-
225
5
Deadlift
270
3
315
2
340
1
360
1
385
1
405 AMAP
180
225
270
5
5
5
-
225
5
270
3
315
2
340
1
360
1
385
1
405 AMAP
Squat