The program
Juggernaut Method: Free Spreadsheet, Percentages & Tracker
Free Juggernaut Method spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- 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
Calculate your Juggernaut Method weights
Free Juggernaut Method spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Squat Day | Squat | 1 | 10 | 60% | 135 lbs | 1×45 | — |
| Squat Day | Squat | 1 | 10 | 65% | 145 lbs | 1×45 + 1×5 | — |
| Squat Day | Squat | 1 | 10 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Squat Day | Squat | 1 | 10 | 75% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 10 | 60% | 100 lbs | 1×25 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 10 | 65% | 110 lbs | 1×25 + 1×5 + 1×2.5 | — |
| Bench Press Day | Bench Press | 1 | 10 | 70% | 115 lbs | 1×25 + 1×10 | — |
| Bench Press Day | Bench Press | 1 | 10 | 75% | 125 lbs | 1×25 + 1×10 + 1×5 | — |
| Deadlift Day | Deadlift | 1 | 10 | 60% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Deadlift Day | Deadlift | 1 | 10 | 65% | 175 lbs | 1×45 + 2×10 | — |
| Deadlift Day | Deadlift | 1 | 10 | 70% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Deadlift Day | Deadlift | 1 | 10 | 75% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Overhead Press Day | Overhead Press | 1 | 10 | 60% | 65 lbs | 1×10 | — |
| Overhead Press Day | Overhead Press | 1 | 10 | 65% | 70 lbs | 1×10 + 1×2.5 | — |
| Overhead Press Day | Overhead Press | 1 | 10 | 70% | 75 lbs | 1×10 + 1×5 | — |
| Overhead Press Day | Overhead Press | 1 | 10 | 75% | 80 lbs | 1×10 + 1×5 + 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
Intermediate 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
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%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
Wave 1 - Intensification
4 sessions
Day 1 · Squat Day
Squat main
1 × 10 @ 65%working
1 × 10 @ 70%working
1 × 10 @ 75%working
1 × 10 @ 80%working
Day 2 · Bench Press Day
Bench Press main
1 × 10 @ 65%working
1 × 10 @ 70%working
1 × 10 @ 75%working
1 × 10 @ 80%working
Day 3 · Deadlift Day
Deadlift main
1 × 10 @ 65%working
1 × 10 @ 70%working
1 × 10 @ 75%working
1 × 10 @ 80%working
Day 4 · Overhead Press Day
Overhead Press main
1 × 10 @ 65%working
1 × 10 @ 70%working
1 × 10 @ 75%working
1 × 10 @ 80%working
Wave 1 - Realization
4
sessions
Wave 1 - Realization
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 10+ AMRAP @ 75%amrap
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 10+ AMRAP @ 75%amrap
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 10+ AMRAP @ 75%amrap
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 10+ AMRAP @ 75%amrap
Wave 1 - Deload
4
sessions
Wave 1 - Deload
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Wave 2 - Accumulation
4
sessions
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
Wave 2 - 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 2 - Realization
4
sessions
Wave 2 - Realization
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 8+ AMRAP @ 80%amrap
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 8+ AMRAP @ 80%amrap
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 8+ AMRAP @ 80%amrap
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 8+ AMRAP @ 80%amrap
Wave 2 - Deload
4
sessions
Wave 2 - Deload
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Wave 3 - Accumulation
4
sessions
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
Wave 3 - Intensification
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 75%working
1 × 5 @ 80%working
1 × 5 @ 85%working
1 × 5 @ 90%working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 75%working
1 × 5 @ 80%working
1 × 5 @ 85%working
1 × 5 @ 90%working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 75%working
1 × 5 @ 80%working
1 × 5 @ 85%working
1 × 5 @ 90%working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 75%working
1 × 5 @ 80%working
1 × 5 @ 85%working
1 × 5 @ 90%working
Wave 3 - Realization
4
sessions
Wave 3 - Realization
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 5+ AMRAP @ 85%amrap
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 5+ AMRAP @ 85%amrap
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 5+ AMRAP @ 85%amrap
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 5+ AMRAP @ 85%amrap
Wave 3 - Deload
4
sessions
Wave 3 - Deload
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Wave 4 - Accumulation
4
sessions
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
Wave 4 - 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 4 - Realization
4
sessions
Wave 4 - Realization
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 3+ AMRAP @ 90%amrap
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 3+ AMRAP @ 90%amrap
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 3+ AMRAP @ 90%amrap
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 50%working
1 × 3 @ 60%working
1 × 2 @ 70%working
1 × 3+ AMRAP @ 90%amrap
Wave 4 - Deload
4
sessions
Wave 4 - Deload
4 sessions
Day 1 · Squat Day
Squat main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 2 · Bench Press Day
Bench Press main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 3 · Deadlift Day
Deadlift main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working
Day 4 · Overhead Press Day
Overhead Press main
1 × 5 @ 40%working
1 × 5 @ 50%working
1 × 5 @ 60%working