The Juggernaut Method page contains a 16-week, four-day example, labeled Expert. It is a structured approximation designed for lifters who want to run the core block-periodized rep waves. The name should not be read as certification that it reproduces the full, unrestricted Juggernaut Method.
What is actually supplied
Every week has a squat day, bench day, deadlift day and overhead-press day, each containing that lift alone. You need a barbell, plates, rack with safeties and bench. Assistance exercises and conditioning are absent from the in-app template.
The 16-week schedule is organized into four distinct 4-week waves: the 10s Wave (Weeks 1–4), 8s Wave (Weeks 5–8), 5s Wave (Weeks 9–12), and 3s Wave (Weeks 13–16). Each wave follows a four-phase structure:
- Week 1 (Accumulation): 4 progressive volume sets at the wave's target reps (e.g. 10s wave: 4×10 at 60%, 65%, 70%, 75%).
- Week 2 (Intensification): 4 heavier sets at the wave's target reps (e.g. 10s wave: 4×10 at 65%, 70%, 75%, 80%).
- Week 3 (Realization): 3 lighter build-up sets (5 at 50%, 3 at 60%, 2 at 70%) culminating in a single AMRAP test set at the wave's peak percentage:
- Week 3 (10s Wave Realization): 10+ reps at 75%
- Week 7 (8s Wave Realization): 8+ reps at 80%
- Week 11 (5s Wave Realization): 5+ reps at 85%
- Week 15 (3s Wave Realization): 3+ reps at 90%
- Week 4 (Deload): 3 lighter recovery sets of 5 reps at 40%, 50%, and 60%, with no AMRAP set. Every fourth week (Weeks 4, 8, 12, and 16) follows this deload structure.
While the supplied schedule models the wave rep targets and phase labels, it does not implement Chad Wesley Smith's complete original method. In particular, performance-based Training Max recalculation between waves is absent—working weights across all 16 weeks are fixed from your starting maxes, rather than adjusting upward based on how many reps you hit on the Realization AMRAP sets. For creator context, see Juggernaut Training Systems' discussion of training within the Juggernaut Method.
Loading and progression here
The page offers guided starting weights or optional known-weight setup. For known-weight setup, enter your true or estimated 1RM for each lift during setup. The app automatically derives a 90% Training Max (TM) from your entered 1RM (for example, enter 300 lb and sets calculate from 270 lb). Do not reduce the entry yourself beforehand. The template calculates its working sets from this Training Max. Guided setup establishes a practical working-load reference without a max test. Percentages follow the supplied example, with no generic per-session reference increase. Extra AMRAP reps do not automatically calculate a new wave's training max.
Log actual reps and weights. A miss does not automatically select a reset or repair the next wave. At the end, review the training record rather than expecting an automatically programmed continuation.
Choosing a plan
Use this page to inspect the example and its limitations. If you want the original method, consult the creator's material rather than assembling its missing rules from this article. For an available main-lift framework with an explicitly described four-week wave, compare 5/3/1 Basic.