Juggernaut Method Training Table
| Phase | Week 1: Accumulation | Week 2: Intensification | Week 3: Realization | Week 4: Deload |
|---|---|---|---|---|
| Month 1: ’10s Phase’ | 60%x4x10, 60%x10+ | 55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+ | 50%x5, 60%x3, 70%x1, 75%x10+ | 40%x5, 50%x5, 60%x5 |
| Month 2: ‘8s Phase’ | 65%x4x8, 65%x8+ | 60%x3, 67.5%x3, 72.5%x3x7, 72.5%x3+ | 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+ | 40%x5, 50%x5, 60%x5 |
| Month 3: ‘5s Phase’ | 70%x5x5, 70%x5+ | 65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+ | 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ | 40%x5, 50%x5, 60%x5 |
| Month 4: ‘3s Phase’ | 75%x6x3, 75%x3+ | 70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+ | 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ | 40%x5, 50%x5, 60%x5 |
| Notes | Leave 2-3 reps left on + set | Leave 1-2 reps left on + set | Leave 0 reps left on + set | No + Sets |
The “+” symbol indicates AMRAP (As Many Reps As Possible) sets where you push to the specified rep reserve noted at the bottom of each week’s column.