Strength · Powerlifting
Juggernaut Method 2.0
Chad Wesley Smith's 16-week wave-based strength program. Four waves — Tens, Eights, Fives, Threes — progressively ramp percentage and intensity across Accumulation, Intensification, and Realization weeks. Built around the squat, bench, deadlift, and overhead press with consistent assistance work throughout.
Intermediate
4 days/week
16-week plan
~35–50 min/session
Free during beta · auto progression, rest timers & PR tracking built in
Overview
What is Juggernaut Method 2.0?
The Juggernaut Method 2.0 is Chad Wesley Smith's answer to a question 5/3/1 never asks: what if you spent months getting brutally strong at submaximal weights before you ever touched heavy singles? The program is a fixed 16-week block, four days a week — squat, bench, deadlift and overhead press each get their own day plus four assistance exercises. It moves through four waves named for their rep target: Tens, Eights, Fives and Threes, with base intensities of 60, 65, 70 and 75% of your training max. Inside every wave, four weeks repeat the same arc — Accumulation piles up sets, Intensification trims sets and raises the percentage, Realization ramps to a single heavy AMRAP, and a Deload resets you for the next wave.
The effect is a long runway: rep PRs at 60% in month one quietly become a 3+ set at 85% in month four, and the volume from those early waves is doing hypertrophy work most pure strength routines skip. Smith built it for athletes at Juggernaut Training Systems who needed strength and work capacity without living at 90%+.
Who it's for
Is Juggernaut Method 2.0 right for you?
Pick the Juggernaut Method if you're an intermediate who does better with a defined start and finish than an endless monthly loop — or an athlete who can't afford to be fried by constant near-max lifting. It rewards patience; the first month feels insultingly light on paper and that is the design, so lifters who can't resist adding weight to the bar should stay on 5/3/1's shorter waves. It's also the wrong first program: a novice on a linear routine will gain strength several times faster than any 16-week spreadsheet allows.
Progression
How progression works
Take the Tens wave as the pattern. Accumulation is 4×10 at 55% plus a fifth set at 60% for max reps; Intensification cuts to four sets topping out with a 10+ set at 65%; Realization is a three-set ramp to an all-out 10+ at 70%; then a 40/50/60% deload. Each later wave repeats that shape with fewer reps and 5% more base intensity, until the Threes wave realization has you pulling a 3+ at 85%. Your training max holds still inside a wave and adjusts once per wave, on the realization AMRAP: every rep beyond the wave's standard adds to the TM (bigger steps for squat and deadlift than bench and press), and falling short subtracts the same way — Smith's own auto-regulation, applied exactly. Assistance runs simple double progression in the 10–20 rep ranges. Durata lays out all 16 weeks of percentages from a TM it seeds off your estimated 1RM, and its rest timers enforce the 3–4 minutes the big AMRAP sets deserve.
% of Training Max — TM moves ±2.5 kg/rep vs the wave standard each realization weekDouble: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses% of Training Max — TM moves ±1.25 kg/rep vs the wave standard each realization week
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
The program
Juggernaut Method 2.0 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 14 sessions
Squat — Accumulation — Tens Wave
Monday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 4×10 @ 55% 1×10++ @ 60% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Accumulation — Tens Wave
Tuesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×10 @ 55% 1×10++ @ 60% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Accumulation — Tens Wave
Thursday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 4×10 @ 55% 1×10++ @ 60% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Accumulation — Tens Wave
Friday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 4×10 @ 55% 1×10++ @ 60% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 24 sessions
Squat — Intensification — Tens Wave
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×10 @ 55% 2×10 @ 60% 1×10++ @ 65% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Intensification — Tens Wave
Tuesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×10 @ 55% 2×10 @ 60% 1×10++ @ 65% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Intensification — Tens Wave
Thursday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×10 @ 55% 2×10 @ 60% 1×10++ @ 65% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Intensification — Tens Wave
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×10 @ 55% 2×10 @ 60% 1×10++ @ 65% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 34 sessions
Squat — Realization — Tens Wave
Monday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×10 @ 60% 1×10 @ 65% 1×10++ @ 70% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Realization — Tens Wave
Tuesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×10 @ 60% 1×10 @ 65% 1×10++ @ 70% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Realization — Tens Wave
Thursday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×10 @ 60% 1×10 @ 65% 1×10++ @ 70% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Realization — Tens Wave
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×10 @ 60% 1×10 @ 65% 1×10++ @ 70% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 44 sessions
Squat — Deload — Tens Wave
Monday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Deload — Tens Wave
Tuesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Deload — Tens Wave
Thursday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Deload — Tens Wave
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 54 sessions
Squat — Accumulation — Eights Wave
Monday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 4×8 @ 60% 1×8++ @ 65% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Accumulation — Eights Wave
Tuesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×8 @ 60% 1×8++ @ 65% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Accumulation — Eights Wave
Thursday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 4×8 @ 60% 1×8++ @ 65% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Accumulation — Eights Wave
Friday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 4×8 @ 60% 1×8++ @ 65% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 64 sessions
Squat — Intensification — Eights Wave
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×8 @ 60% 2×8 @ 65% 1×8++ @ 70% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Intensification — Eights Wave
Tuesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×8 @ 60% 2×8 @ 65% 1×8++ @ 70% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Intensification — Eights Wave
Thursday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×8 @ 60% 2×8 @ 65% 1×8++ @ 70% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Intensification — Eights Wave
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×8 @ 60% 2×8 @ 65% 1×8++ @ 70% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 74 sessions
Squat — Realization — Eights Wave
Monday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×8 @ 65% 1×8 @ 70% 1×8++ @ 75% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Realization — Eights Wave
Tuesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×8 @ 65% 1×8 @ 70% 1×8++ @ 75% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Realization — Eights Wave
Thursday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×8 @ 65% 1×8 @ 70% 1×8++ @ 75% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Realization — Eights Wave
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×8 @ 65% 1×8 @ 70% 1×8++ @ 75% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 84 sessions
Squat — Deload — Eights Wave
Monday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Deload — Eights Wave
Tuesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Deload — Eights Wave
Thursday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Deload — Eights Wave
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 94 sessions
Squat — Accumulation — Fives Wave
Monday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 4×5 @ 65% 1×5++ @ 70% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Accumulation — Fives Wave
Tuesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×5 @ 65% 1×5++ @ 70% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Accumulation — Fives Wave
Thursday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 4×5 @ 65% 1×5++ @ 70% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Accumulation — Fives Wave
Friday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 4×5 @ 65% 1×5++ @ 70% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 104 sessions
Squat — Intensification — Fives Wave
Monday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×5 @ 65% 2×5 @ 70% 1×5++ @ 75% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Intensification — Fives Wave
Tuesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×5 @ 65% 2×5 @ 70% 1×5++ @ 75% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Intensification — Fives Wave
Thursday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×5 @ 65% 2×5 @ 70% 1×5++ @ 75% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Intensification — Fives Wave
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×5 @ 65% 2×5 @ 70% 1×5++ @ 75% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 114 sessions
Squat — Realization — Fives Wave
Monday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×5 @ 70% 1×5 @ 75% 1×5++ @ 80% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Realization — Fives Wave
Tuesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×5 @ 70% 1×5 @ 75% 1×5++ @ 80% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Realization — Fives Wave
Thursday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×5 @ 70% 1×5 @ 75% 1×5++ @ 80% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Realization — Fives Wave
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×5 @ 70% 1×5 @ 75% 1×5++ @ 80% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 124 sessions
Squat — Deload — Fives Wave
Monday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Deload — Fives Wave
Tuesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Deload — Fives Wave
Thursday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Deload — Fives Wave
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 134 sessions
Squat — Accumulation — Threes Wave
Monday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 4×3 @ 70% 1×3++ @ 75% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Accumulation — Threes Wave
Tuesday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 4×3 @ 70% 1×3++ @ 75% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Accumulation — Threes Wave
Thursday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 4×3 @ 70% 1×3++ @ 75% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Accumulation — Threes Wave
Friday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 4×3 @ 70% 1×3++ @ 75% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 144 sessions
Squat — Intensification — Threes Wave
Monday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×3 @ 70% 2×3 @ 75% 1×3++ @ 80% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Intensification — Threes Wave
Tuesday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×3 @ 70% 2×3 @ 75% 1×3++ @ 80% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Intensification — Threes Wave
Thursday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×3 @ 70% 2×3 @ 75% 1×3++ @ 80% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Intensification — Threes Wave
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×3 @ 70% 2×3 @ 75% 1×3++ @ 80% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 154 sessions
Squat — Realization — Threes Wave
Monday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×3 @ 75% 1×3 @ 80% 1×3++ @ 85% AMRAP | 3:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Realization — Threes Wave
Tuesday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×3 @ 75% 1×3 @ 80% 1×3++ @ 85% AMRAP | 3:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Realization — Threes Wave
Thursday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×3 @ 75% 1×3 @ 80% 1×3++ @ 85% AMRAP | 3:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Realization — Threes Wave
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×3 @ 75% 1×3 @ 80% 1×3++ @ 85% AMRAP | 3:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
Week 164 sessions
Squat — Deload — Threes Wave
Monday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Leg Press (Machine) | 3×10–15 | 1:30 |
| Lying Leg Curl (Machine) | 3×10–12 | 1:30 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
Bench — Deload — Threes Wave
Tuesday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 1:30 |
| Cable Fly Crossovers | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×12–15 | 1:15 |
| Face Pull | 4×15–20 | 1:00 |
Deadlift — Deload — Threes Wave
Thursday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Seated Leg Curl (Machine) | 3×10–12 | 1:30 |
| Good Morning (Barbell) | 3×8–10 | 2:00 |
| Lat Pulldown (Cable) | 3×10–12 | 1:30 |
| Ab Wheel | 3×10 | 1:15 |
OHP — Deload — Threes Wave
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | 2:00 |
| Shoulder Press (Dumbbell) | 3×10–12 | 1:30 |
| Lateral Raise (Dumbbell) | 4×15–20 | 1:00 |
| Dumbbell Row | 4×10–12 | 1:30 |
| Face Pull | 4×15–20 | 1:00 |
FAQ
Juggernaut Method 2.0 — common questions
How is the Juggernaut Method different from 5/3/1?
5/3/1 compresses its whole intensity range into every month, forever. Juggernaut stretches one long build over 16 weeks — sets of ten for a month before sets of eight exist — so far more of your training happens at 55–75%, and heavy triples only arrive at the end. Same training-max philosophy, very different distribution of stress.
What do Accumulation, Intensification and Realization actually mean?
They're the three working weeks of each wave. Accumulation is the volume week — five sets at the wave's rep target. Intensification drops a set and pushes the top set 5% higher. Realization is the payoff: a short ramp into one maximal AMRAP set 10% above the wave's base, the set that proves the wave worked.
The starting weights feel too light. Is that normal?
Completely. Ten rep-sets at 55–60% of a training max are supposed to leave reps in the tank early — the AMRAP set is where you express effort. Inflating the weights in week two is the classic way people break the program by week ten.
What happens after the 16 weeks?
Test new maxes or take your best realization AMRAP as the new benchmark, re-seed your training maxes, and either run the block again heavier or spend a few weeks peaking if you compete. It isn't a recurring loop — the end is part of the plan.
How long is a Juggernaut session?
About 60–90 minutes depending on the week. Accumulation days are the longest — five main sets with 3–4 minute rests before the four assistance moves. Realization days are short and sharp, and deload weeks barely break an hour.
Source: Juggernaut Training Systems — Chad Wesley Smith (2012)
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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