The Inverted Juggernaut Method 2.0

Strength and Muscle

16 weeks / 4 days per week

When performing submaximal work with the goal of improving maximal strength, it is critical that all reps are done at or near maximal velocity and with great technique, the identical technique that you would use under maximal weights. Another great benefit to utilizing the Inverted Juggernaut Method, is the development of special work capacity. Performing high volume work (high volume through a large amount of sets) on controlled rest period will prepare your body like nothing else can to perform high quality work. Special work capacity is critical for athletes of any sport, special work capacity is the ability to practice one’s sport with high volume and high quality, and for the lifter their practice is the squat, bench and deadlift.

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Week 1

Day 1

Deadlift

Main
10 x 5 reps

Day 2

Press

Main
10 x 5 reps

Day 3

Squat

Main
10 x 5 reps

Day 4

Bench Press

Main
10 x 5 reps

Week 2

Day 1

Deadlift

Main
10 x 3 reps

Day 2

Press

Main
10 x 3 reps

Day 3

Squat

Main
10 x 3 reps

Day 4

Bench Press

Main
10 x 3 reps

Week 3

Day 1

Deadlift

Main

5 x 50%

3 x 60%

1 x 70%

10 x 75%

Day 2

Press

Main

5 x 50%

3 x 60%

1 x 70%

10 x 75%

Day 3

Squat

Main

5 x 50%

3 x 60%

1 x 70%

10 x 67.5%

Day 4

Bench Press

Main

5 x 50%

3 x 60%

1 x 70%

10 x 67.5%

Week 4

Day 1

Deadlift

Main

5 x 40%

5 x 50%

5 x 60%

Day 2

Press

Main

5 x 40%

5 x 50%

5 x 60%

Day 3

Squat

Main

5 x 40%

5 x 50%

5 x 60%

Day 4

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

Week 5

Day 1

Deadlift

Main
8 x 5 reps

Day 2

Press

Main
8 x 5 reps

Day 3

Squat

Main
8 x 5 reps

Day 4

Bench Press

Main
8 x 5 reps

Week 6

Day 1

Deadlift

Main
8 x 3 reps

Day 2

Press

Main
8 x 3 reps

Day 3

Squat

Main
8 x 3 reps

Day 4

Bench Press

Main
8 x 3 reps

Week 7

Day 1

Deadlift

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

8 x 80%

Day 2

Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

8 x 80%

Day 3

Squat

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

8 x 80%

Day 4

Bench Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

8 x 80%

Week 8

Day 1

Deadlift

Main

5 x 40%

5 x 50%

5 x 60%

Day 2

Press

Main

5 x 40%

5 x 50%

5 x 60%

Day 3

Squat

Main

5 x 40%

5 x 50%

5 x 60%

Day 4

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

Week 9

Day 1

Deadlift

Main
6 x 5 reps

Day 2

Press

Main
6 x 5 reps

Day 3

Squat

Main
6 x 5 reps

Day 4

Bench Press

Main
6 x 5 reps

Week 10

Day 1

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%

Day 2

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%

Day 3

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%

Day 4

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%

Week 11

Day 1

Deadlift

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

5 x 85%

Day 2

Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

5 x 85%

Day 3

Squat

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

5 x 80%

Day 4

Bench Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

5 x 85%

Week 12

Day 1

Deadlift

Main

5 x 40%

5 x 50%

5 x 60%

Day 2

Press

Main

5 x 40%

5 x 50%

5 x 60%

Day 3

Squat

Main

5 x 40%

5 x 50%

5 x 60%

Day 4

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

Week 13

Day 1

Deadlift

Main
7 x 3 reps

Day 2

Press

Main
7 x 3 reps

Day 3

Squat

Main
7 x 3 reps

Day 4

Bench Press

Main
7 x 3 reps

Week 14

Day 1

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%

Day 2

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%

Day 3

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%

Day 4

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%

Week 15

Day 1

Deadlift

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Day 2

Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Day 3

Squat

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Day 4

Bench Press

Main

5 x 50%

3 x 60%

2 x 70%

1 x 75%

1 x 80%

1 x 85%

3 x 90%

Week 16

Day 1

Deadlift

Main

5 x 40%

5 x 50%

5 x 60%

Day 2

Press

Main

5 x 40%

5 x 50%

5 x 60%

Day 3

Squat

Main

5 x 40%

5 x 50%

5 x 60%

Day 4

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

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