The program
Juggernaut Method
A 16-week Juggernaut-inspired program with four sessions a week across four 4-week waves (10s, 8s, 5s, 3s). Prescribes static progression from a 90% training max without automated mid-program recalculation.
- Schedule
- 4 days/wk
- Length
- 16 weeks
- Main lifts
- 4
What you’ll train
The main movements in this program.
Review exercise techniqueBefore 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. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Juggernaut Method spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Squat Day | Squat | 1 | 10 | 60% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Squat Day | Squat | 1 | 10 | 65% | 175 lbs | 1×45 + 2×10 | — |
| Squat Day | Squat | 1 | 10 | 70% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Squat Day | Squat | 1 | 10 | 75% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Bench Press Day | Bench Press | 1 | 10 | 60% | 120 lbs | 1×25 + 1×10 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 10 | 65% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 10 | 70% | 140 lbs | 1×45 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 10 | 75% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Deadlift Day | Deadlift | 1 | 10 | 60% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Deadlift Day | Deadlift | 1 | 10 | 65% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | — |
| Deadlift Day | Deadlift | 1 | 10 | 70% | 225 lbs | 2×45 | — |
| Deadlift Day | Deadlift | 1 | 10 | 75% | 245 lbs | 2×45 + 1×10 | — |
| Overhead Press Day | Overhead Press | 1 | 10 | 60% | 80 lbs | 1×10 + 1×5 + 1×2.5 | — |
| Overhead Press Day | Overhead Press | 1 | 10 | 65% | 85 lbs | 2×10 | — |
| Overhead Press Day | Overhead Press | 1 | 10 | 70% | 90 lbs | 2×10 + 1×2.5 | — |
| Overhead Press Day | Overhead Press | 1 | 10 | 75% | 100 lbs | 1×25 + 1×2.5 | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
Four-lift wave periodization
Experienced lifters running submaximal 10-, 8-, 5- and 3-rep waves across squat, bench, deadlift and overhead press.
Before choosing this plan
Focuses on main-lift wave prescriptions; pair with supplemental and conditioning work tailored to your weak points.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
Progression in this app
How progression works
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
Generates 4-week wave blocks across 10-, 8-, 5- and 3-rep targets from your entered training maxes. Recalculate your training maxes at the end of each wave based on final-week rep performance.
Methodology and sources
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.
Wave 1 - Accumulation
4
sessions
Wave 1 - Accumulation
4 sessions
Day 1 · Squat Day
Squat main
1 × 10 @ 60% (start light, add 5 lb/session)working
1 × 10 @ 65% (start light, add 5 lb/session)working
1 × 10 @ 70% (start light, add 5 lb/session)working
1 × 10 @ 75% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 10 @ 60% (start light, add 5 lb/session)working
1 × 10 @ 65% (start light, add 5 lb/session)working
1 × 10 @ 70% (start light, add 5 lb/session)working
1 × 10 @ 75% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 10 @ 60% (start light, add 5 lb/session)working
1 × 10 @ 65% (start light, add 5 lb/session)working
1 × 10 @ 70% (start light, add 5 lb/session)working
1 × 10 @ 75% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 10 @ 60% (start light, add 5 lb/session)working
1 × 10 @ 65% (start light, add 5 lb/session)working
1 × 10 @ 70% (start light, add 5 lb/session)working
1 × 10 @ 75% (start light, add 5 lb/session)working
Wave 1 - Intensification
4
sessions
Wave 1 - Intensification
4 sessions
Day 1 · Squat Day
Squat main
1 × 10 @ 65% (start light, add 5 lb/session)working
1 × 10 @ 70% (start light, add 5 lb/session)working
1 × 10 @ 75% (start light, add 5 lb/session)working
1 × 10 @ 80% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 10 @ 65% (start light, add 5 lb/session)working
1 × 10 @ 70% (start light, add 5 lb/session)working
1 × 10 @ 75% (start light, add 5 lb/session)working
1 × 10 @ 80% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 10 @ 65% (start light, add 5 lb/session)working
1 × 10 @ 70% (start light, add 5 lb/session)working
1 × 10 @ 75% (start light, add 5 lb/session)working
1 × 10 @ 80% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 10 @ 65% (start light, add 5 lb/session)working
1 × 10 @ 70% (start light, add 5 lb/session)working
1 × 10 @ 75% (start light, add 5 lb/session)working
1 × 10 @ 80% (start light, add 5 lb/session)working
Wave 1 - Realization
4
sessions
Wave 1 - Realization
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 10+ AMRAP @ 75% (start light, add 5 lb/session)amrap
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 10+ AMRAP @ 75% (start light, add 5 lb/session)amrap
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 10+ AMRAP @ 75% (start light, add 5 lb/session)amrap
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 10+ AMRAP @ 75% (start light, add 5 lb/session)amrap
Wave 1 - Deload
4
sessions
Wave 1 - Deload
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Wave 2 - Accumulation
4
sessions
Wave 2 - Accumulation
4 sessions
Day 1 · Squat Day
Squat main
1 × 8 @ 65% (start light, add 5 lb/session)working
1 × 8 @ 70% (start light, add 5 lb/session)working
1 × 8 @ 75% (start light, add 5 lb/session)working
1 × 8 @ 80% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 8 @ 65% (start light, add 5 lb/session)working
1 × 8 @ 70% (start light, add 5 lb/session)working
1 × 8 @ 75% (start light, add 5 lb/session)working
1 × 8 @ 80% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 8 @ 65% (start light, add 5 lb/session)working
1 × 8 @ 70% (start light, add 5 lb/session)working
1 × 8 @ 75% (start light, add 5 lb/session)working
1 × 8 @ 80% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 8 @ 65% (start light, add 5 lb/session)working
1 × 8 @ 70% (start light, add 5 lb/session)working
1 × 8 @ 75% (start light, add 5 lb/session)working
1 × 8 @ 80% (start light, add 5 lb/session)working
Wave 2 - Intensification
4
sessions
Wave 2 - Intensification
4 sessions
Day 1 · Squat Day
Squat main
1 × 8 @ 70% (start light, add 5 lb/session)working
1 × 8 @ 75% (start light, add 5 lb/session)working
1 × 8 @ 80% (start light, add 5 lb/session)working
1 × 8 @ 85% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 8 @ 70% (start light, add 5 lb/session)working
1 × 8 @ 75% (start light, add 5 lb/session)working
1 × 8 @ 80% (start light, add 5 lb/session)working
1 × 8 @ 85% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 8 @ 70% (start light, add 5 lb/session)working
1 × 8 @ 75% (start light, add 5 lb/session)working
1 × 8 @ 80% (start light, add 5 lb/session)working
1 × 8 @ 85% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 8 @ 70% (start light, add 5 lb/session)working
1 × 8 @ 75% (start light, add 5 lb/session)working
1 × 8 @ 80% (start light, add 5 lb/session)working
1 × 8 @ 85% (start light, add 5 lb/session)working
Wave 2 - Realization
4
sessions
Wave 2 - Realization
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 8+ AMRAP @ 80% (start light, add 5 lb/session)amrap
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 8+ AMRAP @ 80% (start light, add 5 lb/session)amrap
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 8+ AMRAP @ 80% (start light, add 5 lb/session)amrap
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 8+ AMRAP @ 80% (start light, add 5 lb/session)amrap
Wave 2 - Deload
4
sessions
Wave 2 - Deload
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Wave 3 - Accumulation
4
sessions
Wave 3 - Accumulation
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 70% (start light, add 5 lb/session)working
1 × 5 @ 75% (start light, add 5 lb/session)working
1 × 5 @ 80% (start light, add 5 lb/session)working
1 × 5 @ 85% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 70% (start light, add 5 lb/session)working
1 × 5 @ 75% (start light, add 5 lb/session)working
1 × 5 @ 80% (start light, add 5 lb/session)working
1 × 5 @ 85% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 70% (start light, add 5 lb/session)working
1 × 5 @ 75% (start light, add 5 lb/session)working
1 × 5 @ 80% (start light, add 5 lb/session)working
1 × 5 @ 85% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 70% (start light, add 5 lb/session)working
1 × 5 @ 75% (start light, add 5 lb/session)working
1 × 5 @ 80% (start light, add 5 lb/session)working
1 × 5 @ 85% (start light, add 5 lb/session)working
Wave 3 - Intensification
4
sessions
Wave 3 - Intensification
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 75% (start light, add 5 lb/session)working
1 × 5 @ 80% (start light, add 5 lb/session)working
1 × 5 @ 85% (start light, add 5 lb/session)working
1 × 5 @ 90% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 75% (start light, add 5 lb/session)working
1 × 5 @ 80% (start light, add 5 lb/session)working
1 × 5 @ 85% (start light, add 5 lb/session)working
1 × 5 @ 90% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 75% (start light, add 5 lb/session)working
1 × 5 @ 80% (start light, add 5 lb/session)working
1 × 5 @ 85% (start light, add 5 lb/session)working
1 × 5 @ 90% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 75% (start light, add 5 lb/session)working
1 × 5 @ 80% (start light, add 5 lb/session)working
1 × 5 @ 85% (start light, add 5 lb/session)working
1 × 5 @ 90% (start light, add 5 lb/session)working
Wave 3 - Realization
4
sessions
Wave 3 - Realization
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 5+ AMRAP @ 85% (start light, add 5 lb/session)amrap
Wave 3 - Deload
4
sessions
Wave 3 - Deload
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Wave 4 - Accumulation
4
sessions
Wave 4 - Accumulation
4 sessions
Day 1 · Squat Day
Squat main
1 × 3 @ 75% (start light, add 5 lb/session)working
1 × 3 @ 80% (start light, add 5 lb/session)working
1 × 3 @ 85% (start light, add 5 lb/session)working
1 × 3 @ 90% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 3 @ 75% (start light, add 5 lb/session)working
1 × 3 @ 80% (start light, add 5 lb/session)working
1 × 3 @ 85% (start light, add 5 lb/session)working
1 × 3 @ 90% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 3 @ 75% (start light, add 5 lb/session)working
1 × 3 @ 80% (start light, add 5 lb/session)working
1 × 3 @ 85% (start light, add 5 lb/session)working
1 × 3 @ 90% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 3 @ 75% (start light, add 5 lb/session)working
1 × 3 @ 80% (start light, add 5 lb/session)working
1 × 3 @ 85% (start light, add 5 lb/session)working
1 × 3 @ 90% (start light, add 5 lb/session)working
Wave 4 - Intensification
4
sessions
Wave 4 - Intensification
4 sessions
Day 1 · Squat Day
Squat main
1 × 3 @ 80% (start light, add 5 lb/session)working
1 × 3 @ 85% (start light, add 5 lb/session)working
1 × 3 @ 90% (start light, add 5 lb/session)working
1 × 3 @ 95% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 3 @ 80% (start light, add 5 lb/session)working
1 × 3 @ 85% (start light, add 5 lb/session)working
1 × 3 @ 90% (start light, add 5 lb/session)working
1 × 3 @ 95% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 3 @ 80% (start light, add 5 lb/session)working
1 × 3 @ 85% (start light, add 5 lb/session)working
1 × 3 @ 90% (start light, add 5 lb/session)working
1 × 3 @ 95% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 3 @ 80% (start light, add 5 lb/session)working
1 × 3 @ 85% (start light, add 5 lb/session)working
1 × 3 @ 90% (start light, add 5 lb/session)working
1 × 3 @ 95% (start light, add 5 lb/session)working
Wave 4 - Realization
4
sessions
Wave 4 - Realization
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 3 @ 60% (start light, add 5 lb/session)working
1 × 2 @ 70% (start light, add 5 lb/session)working
1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap
Wave 4 - Deload
4
sessions
Wave 4 - Deload
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 40% (start light, add 5 lb/session)working
1 × 5 @ 50% (start light, add 5 lb/session)working
1 × 5 @ 60% (start light, add 5 lb/session)working