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Juggernaut Method Templates

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Squat Bench OHP Deadlift Power Clean Front Squat

Squat Warm Up Reps Work Sets

Accumulation 5x40%/5x50% 60%x10 60%x10 60%x10

Intensification 5x40% 55%x5 62.5%x5 67.5%x10

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

Bench Warm Up Reps Work Sets

Accumulation 5x40%/5x50% 60%x10 60%x10 60%x10

Intensification 5x40% 55%x5 62.5%x5 67.5%x10

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

Deadlift Warm Up Reps Work Sets

Accumulation 5x40%/5x50% 60%x10 60%x10 60%x10

Intensification 5x40% 55%x5 62.5%x5 67.5%x10

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

OHP Warm Up Reps Work Sets

Accumulation 5x40%/5x50% 60%x10 60%x10 60%x10

Intensification 5x40% 55%x5 62.5%x5 67.5%x10

Realization 5x40% 50%x5 60%x3 70%x1

(2)

50%x5 Results 60%x10 60%x10 + (leave 2-3 reps) 67.5%x10 67.5%x10 67.5%x10 + (leave 1-2 reps) 75%x1 + (leave no reps) 50%x5 Results 60%x10 60%x10 + (leave 2-3 reps) 67.5%x10 67.5%x10 67.5%x10 + (leave 1-2 reps) 75%x1 + (leave no reps) 50%x5 Results 85%x5 or More 90%x3 or more 95%x1 or more Results 85%x5 or More 90%x3 or more 95%x1 or more

(3)

Squat Bench OHP Deadlift Power Clean Front Squat

Squat Warm Up Reps Work Sets

Accumulation 5x40%/5x50% 65%x8 65%x8 65%x8

Intensification 5x40%/5x50% 60%x3 67.5%x3 72.5%x8

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

Bench Warm Up Reps Work Sets

Accumulation 5x40%/5x50% 65%x8 65%x8 65%x8

Intensification 5x40%/5x50% 60%x3 67.5%x3 72.5%x8

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

Deadlift Warm Up Reps Work Sets

Accumulation 5x40%/5x50% 65%x8 65%x8 65%x8

Intensification 5x40%/5x50% 60%x3 67.5%x3 72.5%x8

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

OHP Warm Up Reps Work Sets

Accumulation 5x40%/5x50% 65%x8 65%x8 65%x8

Intensification 5x40%/5x50% 60%x3 67.5%x3 72.5%x8

Realization 5x40% 50%x5 60%x3 70%x1

(4)

50%x5 Results 65%x8 65%x8 + (leave 2-3 reps) 72.5%x8 72.5%x8 + (Leave 2-3 reps) 75%x1 80%x1 + (Leave no reps) 50%x5 Results 65%x8 65%x8 + (leave 2-3 reps) 72.5%x8 72.5%x8 + (Leave 2-3 reps) 75%x1 80%x1 + (Leave no reps) 50%x5 Results 85%x5 or More 90%x3 or more 95%x1 or more Results 85%x5 or More 90%x3 or more 95%x1 or more

(5)

Squat Bench OHP Deadlift Power Clean Front Squat

Squat Warm Up Reps Work Sets

Accumulation 5x40%/5x50%/5x60% 70%x5 70%x5 70%x5 Intensification 5x40%/5x50% 65%x2 72.5%x2 77.5%x5

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

Bench Warm Up Reps Work Sets

Accumulation 5x40%/5x50%/5x60% 70%x5 70%x5 70%x5 Intensification 5x40%/5x50% 65%x2 72.5%x2 77.5%x5

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

Deadlift Warm Up Reps Work Sets

Accumulation 5x40%/5x50%/5x60% 70%x5 70%x5 70%x5 Intensification 5x40%/5x50% 65%x2 72.5%x2 77.5%x5

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

OHP Warm Up Reps Work Sets

Accumulation 5x40%/5x50%/5x60% 70%x5 70%x5 70%x5 Intensification 5x40%/5x50% 65%x2 72.5%x2 77.5%x5

Realization 5x40% 50%x5 60%x3 70%x1

(6)

50%x5 Results 70%x5 70%x5 + (leave 2-3 reps) 77.5%x5 77.5%x5 77.5%x5 + (leave 1-2 reps) 75%x1 80%x1 85%x1 (leave no reps) 50%x5 Results 70%x5 70%x5 + (leave 2-3 reps) 77.5%x5 77.5%x5 77.5%x5 + (leave 1-2 reps) 75%x1 80%x1 85%x1 (leave no reps) 50%x5 Results 85%x5 or More 90%x3 or more 95%x1 or more Results 85%x5 or More 90%x3 or more 95%x1 or more

(7)

Squat Bench OHP Deadlift Power Clean Front Squat

Squat Warm Up Reps Work Sets

Accumulation 5x40%/5x50%/5x60% 70%x3 70%x3 70%x3 Intensification 5x40%/5x50%/5x60% 70%x1 77.5%x1 82.5%x3

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

Bench Warm Up Reps Work Sets

Accumulation 5x40%/5x50%/5x60% 70%x3 70%x3 70%x3 Intensification 5x40%/5x50%/5x60% 70%x1 77.5%x1 82.5%x3

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

Deadlift Warm Up Reps Work Sets

Accumulation 5x40%/5x50%/5x60% 70%x3 70%x3 70%x3 Intensification 5x40%/5x50%/5x60% 70%x1 77.5%x1 82.5%x3

Realization 5x40% 50%x5 60%x3 70%x1

Deload 5x40% 50%x5 50%x5 50%x5

OHP Warm Up Reps Work Sets

Accumulation 5x40%/5x50%/5x60% 70%x3 70%x3 70%x3 Intensification 5x40%/5x50%/5x60% 70%x1 77.5%x1 82.5%x3

Realization 5x40% 50%x5 60%x3 70%x1

(8)

70%x3 70%x3 70%x3 70%x3 70%x3 + (leave 2-3 reps) 82.5%x3 82.5%x3 82.5%x3 82.5%x3 82.5%x3 82.5%x3 75%x1 80%x1 85%x1 90%x1 + (leave no reps) 50%x5 70%x3 70%x3 70%x3 70%x3 70%x3 + (leave 2-3 reps) 82.5%x3 82.5%x3 82.5%x3 82.5%x3 82.5%x3 82.5%x3 75%x1 80%x1 85%x1 90%x1 + (leave no reps) 50%x5 Results 85%x5 or More 90%x3 or more 95%x1 or more Results 85%x5 or More 90%x3 or more 95%x1 or more

(9)

82.5%x3 + (leave 1-2 reps) Results 82.5%x3 + (leave 1-2 reps) Results 82.5%x3 + (leave 1-2 reps) Results 82.5%x3 + (leave 1-2 reps)

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