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

Main
5 x 10 reps

Day 2

Press

Main
5 x 10 reps

Day 3

Squat

Main
5 x 10 reps

Day 4

Bench Press

Main
5 x 10 reps

Week 2

Day 1

Deadlift

Main

5 x 55.00000000000001%

5 x 62.5%

10 x 67.5%

10 x 67.5%

10 x 67.5%

Day 2

Press

Main

5 x 55.00000000000001%

5 x 62.5%

10 x 67.5%

10 x 67.5%

10 x 67.5%

Day 3

Squat

Main

5 x 55.00000000000001%

5 x 62.5%

10 x 67.5%

10 x 67.5%

10 x 67.5%

Day 4

Bench Press

Main

5 x 55.00000000000001%

5 x 62.5%

10 x 67.5%

10 x 67.5%

10 x 67.5%

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
5 x 8 reps

Day 2

Press

Main
5 x 8 reps

Day 3

Squat

Main
5 x 8 reps

Day 4

Bench Press

Main
5 x 8 reps

Week 6

Day 1

Deadlift

Main

3 x 60%

3 x 67.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

Day 2

Press

Main

3 x 60%

3 x 67.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

Day 3

Squat

Main

3 x 60%

3 x 67.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

Day 4

Bench Press

Main

3 x 60%

3 x 67.5%

8 x 72.5%

8 x 72.5%

8 x 72.5%

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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