Intermediate · 4 days a week · 16 weeks · Squat, bench, overhead press and deadlift on their own days, in four waves of 10s, 8s, 5s and 3s
A 16-week, four-day wave program on a training max for lifters whose beginner gains are used up: squat, bench, overhead press and deadlift each get a day, sets move from 10s down to 3s, and one rep-record set per wave sets the next jump.
Chad Wesley Smith, founder of Juggernaut Training Systems, created the Juggernaut Method and wrote it up in the paid ebook The Juggernaut Method 2.0. The version described here trains four lifts, one per day: squat, bench press, overhead press and deadlift, for example on Monday, Tuesday, Thursday and Friday. Every weight comes from a training max, which the public write-ups set at 90% of a one-rep max.
The program runs 16 weeks as four waves of four weeks, named for the rep target: the 10s, the 8s, the 5s and the 3s. Each wave repeats the same four weeks. Week 1 is accumulation, the most sets at the lightest weight of the wave. Week 2 is intensification, with fewer sets at a heavier weight. Week 3 is realization, where you ramp up to one all-out set. Week 4 is a deload.
In the 10s wave, accumulation is 4 sets of 10 plus a last set of 10 or more at 60% of the training max. Intensification is 2 sets of 10 plus a last set of 10 or more at 67.5%. Realization ends on one set of 10 or more at 75%. The later waves keep that shape with fewer reps and more weight. The realization set is 80% in the 8s wave, 85% in the 5s wave and 90% in the 3s wave. The deload is three sets of 5 at 40, 50 and 60%. The schedule on this page lists every week.
The last set of each realization week is an AMRAP set (Smith writes AMAP): as many good reps as you can. Beat the wave's rep target and the training max rises for the next wave. Liftosaur gives one version of the rule, 5 lb per extra rep on squat and deadlift and 2.5 lb on bench and overhead press. Smith's book holds his own, so check it before you rely on those numbers.
The sets before the realization week are not taken to failure. Liftosaur advises stopping 2 to 3 reps short on the last set of accumulation and 1 to 2 short in intensification. The sources describe the point as high volume with fast, clean reps and no grinding.
The book goes well beyond the main lifts. Its listing names warm-ups, other models such as the Inverted Juggernaut Method, assistance work, speed and power work, conditioning, peaking and nutrition. We do not summarise those parts. This page is a summary in our own words of the publicly described structure, and sources differ on small details. The number of sets in the 3s wave is one of them. The schedule follows Liftosaur's layout, which matches the 5s-wave example Smith gives on his own site. Check the book for his exact tables.
The schedule and spreadsheet list the work sets of the four main lifts only. Ramp-up sets and accessories are yours to choose, as the public write-ups leave them open.
The schedule
Train on Monday, Tuesday, Thursday, Friday, or any other days with rest between. Percentages are of your training max, which is 90% of your one-rep max.
A plus sign means AMRAP: do as many good reps as you can on that set.
Progression and stall rules
Work from a training max
Every percentage in the program is a percentage of a training max, which the sources set at 90% of a one-rep max. Enter a true or estimated max and the sheet takes 90% of it. If you are unsure, enter a lower number. The early weeks are meant to leave reps in hand.
The realization set moves the training max
Week 3 of each wave ends with one all-out set. Beat the wave's rep target (10, 8, 5 or 3) and the training max goes up for the next wave. In Liftosaur's version, each extra rep adds 5 lb (2.3 kg) to the squat and deadlift max you entered and 2.5 lb (1.1 kg) to the bench and overhead press max, counting at most 10 extra reps. Smith's book holds his own rule, so check it.
How the sheet handles that
The Week tab uses one training max for all 16 weeks, and the Progress tab adds a placeholder of 20 lb (10 kg) to squat and deadlift and 10 lb (5 kg) to bench and overhead press per full cycle. That equals about one extra rep on each of the four realization sets. Your real jump depends on your reps. After each wave, work out the new training max and enter the matching one-rep max (the new training max divided by 0.9) to recalculate the weeks left.
Hit the target and the max stays
If you reach the rep target and no more, the training max stays where it is. Liftosaur adds that if this happens on several lifts or several waves, the starting max was too high: cut it by 5 to 10% and carry on.
Stop short in weeks 1 and 2
The last set of the accumulation week reads 10 or more (or 8, 5 or 3 in later waves). Liftosaur advises stopping that set with 2 to 3 reps left, and the last set of the intensification week with 1 to 2 left. Only the realization set goes all-out, and only clean reps count there.
Ramp up, then work
The schedule lists the work sets only. Warm up and ramp in steps to the top weight of the day. In the realization week the ramp is longer, because the day ends on one heavy rep-out.
Deload every fourth week
Week 4 of each wave is three sets of 5 at 40, 50 and 60% of the training max. Liftosaur says you can skip deloads in the first two waves if you recover well, but keep the ones after the 5s and 3s waves.
After week 16
Test new maxes and start a fresh cycle, or run it again from the training maxes the AMRAP sets gave you.
Weekly volume
Work sets per lift, counted from the schedule above (warm-ups not included).
Lift
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Squat
5
3
1
3
5
3
1
3
6
4
1
3
7
5
1
3
Bench press
5
3
1
3
5
3
1
3
6
4
1
3
7
5
1
3
Overhead press
5
3
1
3
5
3
1
3
6
4
1
3
7
5
1
3
Deadlift
5
3
1
3
5
3
1
3
6
4
1
3
7
5
1
3
Who it suits
A good fit
Lifters with a year or more of steady barbell training whose weekly or monthly jumps have stopped, and who want a plan for the next four months.
People who can train four days a week and like one lift per session, with room for accessories.
Anyone who prefers high-volume, submaximal sets with one rep-out test per wave over testing singles.
Look elsewhere if
Beginners who can still add weight every session. A linear program will move them faster.
Lifters who want each lift hit more than once a week, bench especially. Each lift is trained once a week here.
Anyone chasing a quick peak. The heavy work comes in the last wave, and the first two waves are volume.
Anyone who wants every table and rule spelled out without buying the book.
Common mistakes
Starting from an inflated max
The 10s wave is light by design. If you cannot beat the rep target on the realization sets, the starting max was too high. Liftosaur says to cut it by 5 to 10% and rebuild.
Grinding the early weeks
Accumulation and intensification sets stop a few reps short. Turning them into rep-outs steals the recovery you need for the realization set.
Raising the training max by feel
The max moves after the realization set, by your reps over the target. Adding weight because week 1 felt easy skews every later percentage.
Skipping the deloads late in the cycle
The 5s and 3s waves are the heavy ones. Liftosaur says you can skip early deloads if you recover well, but suggests keeping at least the ones in weeks 12 and 16.
Counting ugly reps on the AMRAP set
The realization set is all-out, but only clean reps count. A few inflated reps raise the training max for the next wave and make that wave harder than it should be.
Your sample week
For each lift, enter: Your one-rep max (a true or estimated max). The weights below update as you type. Your numbers stay in your browser and are not saved. The numbers shown are an example lifter.
The file has three sheets: your numbers, the full week with every weight as a formula, and a progress table that carries the weights forward. It opens in Excel, Numbers and LibreOffice. The weights in the link below use the numbers you typed above.
Go to Google Drive and choose New, then File upload, and pick the file.
Double-click the uploaded file and choose Open with Google Sheets.
Choose File, then Save as Google Sheets so you can edit it.
Want the weights to follow you into the gym? Create a free account and the program loads into Train for you.
How it compares
Juggernaut Method vs 5/3/1 (Wendler)
Both run four lifts on a 90% training max with an AMRAP set. 5/3/1 repeats a four-week wave and adds a fixed amount each cycle. Juggernaut stretches the idea over 16 weeks and lets your reps on the AMRAP set decide the jump. Pick 5/3/1 for a simpler repeat. Pick Juggernaut if you want volume first and the heaviest work in the last wave. Read the 5/3/1 (Wendler) guide.
Juggernaut Method vs nSuns 5/3/1
nSuns also moves the training max from your AMRAP reps, but every week and with far more sets. Juggernaut moves it once per wave and keeps each lift to one session a week. Read the nSuns 5/3/1 guide.
Juggernaut Method vs Cube Method
Cube rotates heavy, explosive and rep days across the lifts in three-week waves, with heavier work in the mix. Juggernaut stays submaximal throughout, with one rep-out set as the hardest effort of each wave. Read the Cube Method guide.
Load Juggernaut Method into Train and log each session against the plan.
The workouts in Train show the main lift as 5 sets of 10 (4 sets of 10 and a last set of 10 or more, as in week 1 of the 10s wave), the same every week, plus two accessories we trimmed from Liftosaur's default picks. The sets, reps and weights change with every week and wave, so follow the schedule on this page or the spreadsheet for the week you are in.
Common questions
What is the Juggernaut Method?
A 16-week strength program by Chad Wesley Smith. It runs four 4-week waves of 10s, 8s, 5s and 3s on a training max, and each wave has accumulation, intensification, realization and deload weeks.
How long does the Juggernaut Method take?
One cycle is 16 weeks. After week 16, test new maxes and start again, or rerun it from the training maxes your AMRAP sets produced.
What is the AMRAP set for?
It is the test at the end of each wave. The reps you get over the wave's target tell you how much to raise the training max. More reps over the target means a bigger jump, and no extra reps means no change.
How do I set my training max?
Take 90% of a recent true or estimated one-rep max. The sheet does this for you from the number you type. When in doubt, start lower, because the early waves are meant to be manageable.
Do I need the book?
This guide covers the main-lift structure. The book covers the rest, including warm-ups, assistance work, speed and conditioning, peaking and the exact progression rule. It is paid.
Can I run it on three days a week?
Liftosaur lists a three-day variant that puts the overhead press and the deadlift on one day, with longer sessions. This page and the sheet use four days.
What accessories should I do?
Liftosaur notes that the original does not prescribe them and suggests two to four lifts a day aimed at your weak points. The Train workouts add two per day, trimmed from Liftosaur's default picks.
My bench stalls on one session a week. What can I do?
Liftosaur calls this the most common change. It adds 3 to 4 light sets of bench at 60 to 65% of your one-rep max on overhead press day, or a bench variation such as close grip or incline as an accessory. The main bench day stays as written.
Can I add heavier work?
Smith writes that it is not necessary. He squatted 800 at his first meet while never going over 635 for 5 in training. For lifters who want it, his article suggests working up to a heavy 5, 3, 2 or 1 in intensification week, then doing only the minimum reps of the usual sets, and never missing a rep.
The Juggernaut Method and The Juggernaut Method 2.0 were created by Chad Wesley Smith of Juggernaut Training Systems and are paid ebooks. This guide summarises the publicly described structure in our own words, drawing on Smith's own article and the Liftosaur and Lift Vault write-ups. Buy the book for the full method. The in-app templates are our own simplified version.
Checked . Symmetric Strength is not affiliated with Chad Wesley Smith, Juggernaut Training Systems, The Juggernaut Method, Liftosaur or Lift Vault. Program names are used only to identify the programs.
