The Juggernaut Method 2.0
Strength and Muscle
16 weeks / 4 days per week
The Juggernaut Method is a simple program, divided into 4 waves (10s, 8s, 5s and 3s), each wave consists of 3 phases. These phases consist of 4 training sessions each. It is designed to be used on the 4 big lifts: Bench Press, Squat, Military Press and Deadlift.
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Week 1
Day 1
Deadlift
MainDay 2
Press
MainDay 3
Squat
MainDay 4
Bench Press
MainWeek 2
Day 1
Deadlift
Main5 x 55.00000000000001%
5 x 62.5%
10 x 67.5%
10 x 67.5%
10 x 67.5%
Day 2
Press
Main5 x 55.00000000000001%
5 x 62.5%
10 x 67.5%
10 x 67.5%
10 x 67.5%
Day 3
Squat
Main5 x 55.00000000000001%
5 x 62.5%
10 x 67.5%
10 x 67.5%
10 x 67.5%
Day 4
Bench Press
Main5 x 55.00000000000001%
5 x 62.5%
10 x 67.5%
10 x 67.5%
10 x 67.5%
Week 3
Day 1
Deadlift
Main5 x 50%
3 x 60%
1 x 70%
10 x 75%
Day 2
Press
Main5 x 50%
3 x 60%
1 x 70%
10 x 75%
Day 3
Squat
Main5 x 50%
3 x 60%
1 x 70%
10 x 67.5%
Day 4
Bench Press
Main5 x 50%
3 x 60%
1 x 70%
10 x 67.5%
Week 4
Day 1
Deadlift
Main5 x 40%
5 x 50%
5 x 60%
Day 2
Press
Main5 x 40%
5 x 50%
5 x 60%
Day 3
Squat
Main5 x 40%
5 x 50%
5 x 60%
Day 4
Bench Press
Main5 x 40%
5 x 50%
5 x 60%
Week 5
Day 1
Deadlift
MainDay 2
Press
MainDay 3
Squat
MainDay 4
Bench Press
MainWeek 6
Day 1
Deadlift
Main3 x 60%
3 x 67.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
Day 2
Press
Main3 x 60%
3 x 67.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
Day 3
Squat
Main3 x 60%
3 x 67.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
Day 4
Bench Press
Main3 x 60%
3 x 67.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
Week 7
Day 1
Deadlift
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
8 x 80%
Day 2
Press
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
8 x 80%
Day 3
Squat
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
8 x 80%
Day 4
Bench Press
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
8 x 80%
Week 8
Day 1
Deadlift
Main5 x 40%
5 x 50%
5 x 60%
Day 2
Press
Main5 x 40%
5 x 50%
5 x 60%
Day 3
Squat
Main5 x 40%
5 x 50%
5 x 60%
Day 4
Bench Press
Main5 x 40%
5 x 50%
5 x 60%
Week 9
Day 1
Deadlift
MainDay 2
Press
MainDay 3
Squat
MainDay 4
Bench Press
MainWeek 10
Day 1
Deadlift
Main2 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
Main2 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
Main2 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
Main2 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
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
5 x 85%
Day 2
Press
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
5 x 85%
Day 3
Squat
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
5 x 80%
Day 4
Bench Press
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
5 x 85%
Week 12
Day 1
Deadlift
Main5 x 40%
5 x 50%
5 x 60%
Day 2
Press
Main5 x 40%
5 x 50%
5 x 60%
Day 3
Squat
Main5 x 40%
5 x 50%
5 x 60%
Day 4
Bench Press
Main5 x 40%
5 x 50%
5 x 60%
Week 13
Day 1
Deadlift
MainDay 2
Press
MainDay 3
Squat
MainDay 4
Bench Press
MainWeek 14
Day 1
Deadlift
Main1 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
Main1 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
Main1 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
Main1 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
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Day 2
Press
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Day 3
Squat
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Day 4
Bench Press
Main5 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
Main5 x 40%
5 x 50%
5 x 60%
Day 2
Press
Main5 x 40%
5 x 50%
5 x 60%
Day 3
Squat
Main5 x 40%
5 x 50%
5 x 60%
Day 4
Bench Press
Main5 x 40%
5 x 50%
5 x 60%
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