Juggernaut Method

Strength and Muscle

16 weeks / 4 days per week

The "Juggernaut Method" is an adaptable training system designed for athletes and lifters focused on building strength and size. It operates in four distinct phases: Accumulation, Intensification, Realization, and Deload. Each phase spans 3-4 weeks, focusing on gradually increasing weights while decreasing volume. The method emphasizes compound lifts, namely the squat, bench, deadlift, and overhead press. It's structured to balance heavy lifting and recovery, making it suitable for various athletic disciplines. The program also incorporates assistance work to support the main lifts and improve overall athleticism.

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Week 1

Day 1

Squat

Main
4 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main
4 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main
4 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main
4 x 10 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 2

Day 1

Squat

Main

5 x 55.00000000000001%

5 x 62.5%

10 x 67.5%

10 x 67.5%

10 x 67.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 55.00000000000001%

5 x 62.5%

10 x 67.5%

10 x 67.5%

10 x 67.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 55.00000000000001%

5 x 62.5%

10 x 67.5%

10 x 67.5%

10 x 67.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 55.00000000000001%

5 x 62.5%

10 x 67.5%

10 x 67.5%

10 x 67.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 3

Day 1

Squat

Main

5 x 50%

3 x 60%

1 x 70%

10 x 67.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 50%

3 x 60%

1 x 70%

10 x 67.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 50%

3 x 60%

1 x 70%

10 x 67.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 50%

3 x 60%

1 x 70%

10 x 67.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 4

Day 1

Squat

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 5

Day 1

Squat

Main
5 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main
5 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main
5 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main
5 x 8 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 6

Day 1

Squat

Main

3 x 60%

3 x 67.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

3 x 60%

3 x 67.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

3 x 60%

3 x 67.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

3 x 60%

3 x 67.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 7

Day 1

Squat

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

8 x 80%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

8 x 80%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

8 x 80%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

8 x 80%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 8

Day 1

Squat

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 9

Day 1

Squat

Main
6 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main
6 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main
6 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main
6 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 10

Day 1

Squat

Main

2 x 65%

2 x 72.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

2 x 65%

2 x 72.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

2 x 65%

2 x 72.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

2 x 65%

2 x 72.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

4 x 77.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 11

Day 1

Squat

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 12

Day 1

Squat

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 13

Day 1

Squat

Main
7 x 3 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main
7 x 3 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main
7 x 3 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main
7 x 3 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 14

Day 1

Squat

Main

1 x 70%

1 x 77.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

1 x 70%

1 x 77.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

1 x 70%

1 x 77.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

1 x 70%

1 x 77.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

3 x 82.5%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 15

Day 1

Squat

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Week 16

Day 1

Squat

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 2

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 3

Deadlift

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

Day 4

Press

Main

5 x 40%

5 x 50%

5 x 60%

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

25-50 reps

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