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The program

Juggernaut Method

A 16-week Juggernaut-inspired example with four sessions a week. Simplified rep waves omit the original phases and training-max recalculation.

Schedule
4 days/week
Length
16 weeks
Main lifts
4

What you’ll train

The main movements in this program.

  • Squat
  • Bench Press
  • Deadlift
  • Overhead Press
Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

General strength plan

Four-lift wave example

Inspecting an example of changing rep waves; use the creator’s material for the complete method.

Before choosing this plan

An unresolved approximation, excluded from automatic recommendations. Assistance and conditioning are absent.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

The generated weeks repeat simplified 10-, 8-, 5- and 3-rep prescriptions. Full accumulation/intensification/realization phases and performance-based training-max recalculation are not implemented.

Methodology and sources

Read the program guide Juggernaut Training Systems: Going Heavy on the Juggernaut Method

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Wave 1 - Accumulation

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 10 @ 60%working

  • 1 × 10 @ 65%working

  • 1 × 10 @ 70%working

  • 1 × 10 @ 75%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 10 @ 60%working

  • 1 × 10 @ 65%working

  • 1 × 10 @ 70%working

  • 1 × 10 @ 75%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 10 @ 60%working

  • 1 × 10 @ 65%working

  • 1 × 10 @ 70%working

  • 1 × 10 @ 75%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 10 @ 60%working

  • 1 × 10 @ 65%working

  • 1 × 10 @ 70%working

  • 1 × 10 @ 75%working

Wave 1 - Accumulation

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 10 @ 60%working

  • 1 × 10 @ 65%working

  • 1 × 10 @ 70%working

  • 1 × 10 @ 75%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 10 @ 60%working

  • 1 × 10 @ 65%working

  • 1 × 10 @ 70%working

  • 1 × 10 @ 75%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 10 @ 60%working

  • 1 × 10 @ 65%working

  • 1 × 10 @ 70%working

  • 1 × 10 @ 75%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 10 @ 60%working

  • 1 × 10 @ 65%working

  • 1 × 10 @ 70%working

  • 1 × 10 @ 75%working

Wave 1 - Intensification

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

  • 1 × 8 @ 85%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

  • 1 × 8 @ 85%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

  • 1 × 8 @ 85%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

  • 1 × 8 @ 85%working

Wave 1 - Realization

4 sessions

Day 1 · Squat Day

Squat main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 2 · Bench Press Day

Bench Press main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 3 · Deadlift Day

Deadlift main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 4 · Overhead Press Day

Overhead Press main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Wave 2 - Accumulation

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 8 @ 65%working

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 8 @ 65%working

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 8 @ 65%working

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

Wave 2 - Accumulation

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 8 @ 65%working

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 8 @ 65%working

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 8 @ 65%working

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 8 @ 65%working

  • 1 × 8 @ 70%working

  • 1 × 8 @ 75%working

  • 1 × 8 @ 80%working

Wave 2 - Intensification

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 6 @ 75%working

  • 1 × 6 @ 80%working

  • 1 × 6 @ 85%working

  • 1 × 6 @ 90%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 6 @ 75%working

  • 1 × 6 @ 80%working

  • 1 × 6 @ 85%working

  • 1 × 6 @ 90%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 6 @ 75%working

  • 1 × 6 @ 80%working

  • 1 × 6 @ 85%working

  • 1 × 6 @ 90%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 6 @ 75%working

  • 1 × 6 @ 80%working

  • 1 × 6 @ 85%working

  • 1 × 6 @ 90%working

Wave 2 - Realization

4 sessions

Day 1 · Squat Day

Squat main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 2 · Bench Press Day

Bench Press main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 3 · Deadlift Day

Deadlift main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 4 · Overhead Press Day

Overhead Press main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Wave 3 - Accumulation

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Wave 3 - Accumulation

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Wave 3 - Intensification

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

  • 1 × 3 @ 95%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

  • 1 × 3 @ 95%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

  • 1 × 3 @ 95%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

  • 1 × 3 @ 95%working

Wave 3 - Realization

4 sessions

Day 1 · Squat Day

Squat main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 2 · Bench Press Day

Bench Press main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 3 · Deadlift Day

Deadlift main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 4 · Overhead Press Day

Overhead Press main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Wave 4 - Accumulation

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 3 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 3 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 3 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 3 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

Wave 4 - Accumulation

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 3 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 3 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 3 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 3 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 3 @ 85%working

  • 1 × 3 @ 90%working

Wave 4 - Intensification

4 sessions

Day 1 · Squat Day

Squat main

  • 1 × 2 @ 85%working

  • 1 × 2 @ 90%working

  • 1 × 2 @ 95%working

  • 1 × 2 @ 100%working

Day 2 · Bench Press Day

Bench Press main

  • 1 × 2 @ 85%working

  • 1 × 2 @ 90%working

  • 1 × 2 @ 95%working

  • 1 × 2 @ 100%working

Day 3 · Deadlift Day

Deadlift main

  • 1 × 2 @ 85%working

  • 1 × 2 @ 90%working

  • 1 × 2 @ 95%working

  • 1 × 2 @ 100%working

Day 4 · Overhead Press Day

Overhead Press main

  • 1 × 2 @ 85%working

  • 1 × 2 @ 90%working

  • 1 × 2 @ 95%working

  • 1 × 2 @ 100%working

Wave 4 - Realization

4 sessions

Day 1 · Squat Day

Squat main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 2 · Bench Press Day

Bench Press main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 3 · Deadlift Day

Deadlift main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working

Day 4 · Overhead Press Day

Overhead Press main

  • 3 × 5 @ 75%working

  • 1 × 5+ AMRAP @ 75%working