I remember the day I decided I wanted to give powerlifting a shot like it was yesterday. I watched a few videos of elite powerlifters lifting heavy ass weight and I instantly wanted to see how my strength in the gym would transfer to the platform. I searched “powerlifting routines” on google and came up with an unimaginable amount of articles, recommendations, and programs to choose from. This was very overwhelming for me since this was going to be my introduction to powerlifting training. Over the years I’ve done excessive research into these programs, and I’ve ran all of the programs that I thought showed the most consistent results. This ongoing powerlifting program series will break down my favorite powerlifting routines at the present time. Although I can’t give out the full E-Books I will break down the programs and help you decide if this program is right for you!

The Juggernaut Method

Juggernaut Method Philosophy

1.) Big Movements

Simple – Big, compound, multi-joint movements are used to yield the greatest mass and strength gains. These compound movements will also yield that most inter/intra muscle coordination.

2.) Start Out Light and Make Incremental Gains Driven by Your Results

Starting out light enables you to progress for a longer period of time. It also ensures that you will make more lifts. You may have noticed in our previous program reviews (see: 5/3/1 + cube method), making lifts is a primary philosophy in most of the modern powerlifting programs. This is simply because making lifts makes you stronger and missing lifts doesn’t. This fact is often overlooked by novice or inexperienced lifters. The Juggernaut Method preaches progressive overload in its most simple form, adding weight to the bar each week!

3.) Setting Rep Records

Rep records are a major part of the Juggernaut Method Philosophy. In today’s day and age too many novice powerlifters are worried about their one rep max instead of focusing on rep maxes at higher rep ranges which will produce optimal results on the platform. This program can be very frustrating for many athletes because they are not allowed to attempt one rep maxes. Rep records are used because they are a good indicator of strength gains and they are also much easier on your joints and central nervous system.

“They will say something to the effect of “I really wanna see if I can bench 250 today”. I’ll tell them, “No, but when you get 250 on the bar you’re going to do it for more than 1 rep” – Chad Wesley Smith

4.) Simplicity

If you look around at most major powerlifters their programs may vary, but they all have a few things in common. They all Bench, Squat and deadlift, and they do it big by breaking PR’s! Your major focus should be making big lifts, working on technique, and improving as a lifter each time out. Consistency is king! Remember, keep it simple stupid!

The Program

The juggernaut program is broken down into four waves. There is the 10’s, 8’s, 5’s and 3’s wave. Each wave is made up of 3 phases. If following the program as written you will lift four days a week, one “major” lift per day – Bench, Squat, Deadlift, and Military Press.

Accumulation Phase: This phase is the first week of each wave. The accumulation phase is a high volume week that allows you to focus on developing skill for each particular lift, Increasing your work capacity and stamina, and mastering the lift for the given rep range. Intensification Phase: This phase is the second week of each wave. During this phase you will increase your intensity from the previous phase while reducing volume by 60%. Realization Phase: This phase is the third week of each wave. During this phase and gains you have made from the previous phases will come to fruition when you attempt one all out set for maximum reps.

Choosing Your Working Max

A very key component of the Juggernaut Method is starting out what a conservative one rep max. Your working max is the number that all your percentages will be based off of when determining how much weight you will lift in each phase. It is STRONGLY recommended that you use 90% of your true one rep max and base your percentages off that number. For example; If you bench 315 you should use 285 as your “working max”.

The Percentages

I’m limited with what I can provide as far as this topic goes, because the program as a whole is based solely around these percentages. I will provide the 10’s wave as an example;

10’s Wave

Accumulation – 60% x 5 x 10

Intensification – 55% x 5, 62.5 % x 5, 67.5 x 3 x 10

Realization – 50% x 5, 60% x 3, 70% x 1, 75% x AMAP (As many as possible)

*(Percentage change for the 8’s, 5’s and 3’s wave – I highly suggest you do not attempt to “guess” at the correct percentages)

The Last Set

The last set of each of the three weeks is not necessarily done by following the written reps. You should be doing the last set for maximal or near maximal reps.

For example, during the 10’s wave intensification phase you will be working up to 67.5% x 3 x 10. It may looks like the following when all is said and done;

67.5% x 10, 67.5% x 10, 67.5% x 14

As you can see in this example our lifter reached 14 reps on the final set of the day for that lift. However, it is important to stress that this final set shouldn’t go until failure. It is recommended that you stop before that point. Training to failure week after week is difficult on the body and makes recovery more difficult. During the accumulation phase it is suggested that you stop 2-3 reps short of failure. The intensification phase has a recommendation of 1-2 reps short of failure. The realization set is when you go all out and leave NOTHING in the tank!

Moving Up Your Working Max

THIS IS THE MOST IMPORTANT PART OF THE PROGRAM.

You will adjust your working max at the end of each wave based on the results from your realization phase. For every rep you go over the “Standard” you will move your weight up a set amount (10 is the standard in the 10’s wave, 8 in the 8’s wave, etc). The formula is as follows;

[{Reps performed – Standard) x increment per rep] + Working Max = New Working Max

This may be confusing for you, so here is an 8’s wave example;

Our subject: Athlete with a 300 Squat who performs 12 reps during the realization phase of the 8’s wave

[(12-8) x 5] + 300 = 320

In this example 320 would be your new working max and you would base the next waves percentages off of that number.

One important thing to note is that the “increment per rep” can vary. You decide what you think the increment should be. You can use 2.5lbs for upper body days and 5lbs for lower body days or you can cut that in half and use 1.25 and 2.5. Here are a few things to consider when deciding how much to use for your increment per rep.

Strength: If you consider yourself a strong athlete for your size, increasing your weight by 2.5 and 5 pounds respectively won’t be as hard on your body as someone who is say an average lifter or a novice. For example if you have a 450lbs max squat and you increase the weight by 5lbs you are only increasing your working max (based on the same scenario above, 12 reps in the 8’s wave) by 20lbs or 4.4% in the next wave. Whereas, if you are a novice lifter with a 205lbs working max, who also tried to increase by 20lbs in the next wave, then you are increasing your percentage by 9.8%. It will be much more difficult for an athlete with a lower max to make large increases in weight and continue to hit the required reps and continue progressing upward. Check your ego at the door!

If you consider yourself a strong athlete for your size, increasing your weight by 2.5 and 5 pounds respectively won’t be as hard on your body as someone who is say an average lifter or a novice. For example if you have a 450lbs max squat and you increase the weight by 5lbs you are only increasing your working max (based on the same scenario above, 12 reps in the 8’s wave) by 20lbs or 4.4% in the next wave. Whereas, if you are a novice lifter with a 205lbs working max, who also tried to increase by 20lbs in the next wave, then you are increasing your percentage by 9.8%. Training Age: If you have been lifting seriously for a long time (10+ years), your gains simply won’t come as fast as someone who is still in their early years. If you’ve been in the game a long time, considering making the small 1.25/2.5lbs jumps!

If you have been lifting seriously for a long time (10+ years), your gains simply won’t come as fast as someone who is still in their early years. If you’ve been in the game a long time, considering making the small 1.25/2.5lbs jumps! Relationship between working max and projected max: One of the biggest components of this program is that you remember to keep you working max 5-10% below your projected max in order to keep progress steady and trending upward! You need to make sure when you choose your increment increase that you keep this in mind. A common theme here is…

CHECK YOUR EGO AT THE DOOR!

The Deload

If you follow the Juggernaut Method correctly you will be deloading every fourth week. Remember, deloads are meant for recovery, and to help you perform optimally over the long haul. During your deload it is suggest that you perform your main lift for 40% x5, 50% x 5, 60% x 5 and then cut your accessory work volume in half.

Assistance Work

Once again I cannot give away the nuts and bolts to the program, but one method of accessory work that is acceptable with the Juggernaut Method is “west side for skinny bastards” which was designed by Joe DeFranco. This program is very popular in the fitness industry for athletes who need to gain muscles and increase their work capacity. An example from West Side For Skinny Bastards;

Bench Day:

Vertical Pulling (super set) Upper Back 3-4 sets x 8-12 reps

Medial Delts 3-4 set x 8-12 reps

Arms (Bi’s or Tri’s) 3 sets x 8-10 reps (superset) Traps 3 sets x 12-20 reps

This is just one example of one day of many types of assistance programs the Juggernaut Method E-book offers. You will see that there are a variety of assistance work programs that may appeal to you if the example above does not.

Final Word

Although the “Know Thy Program” series is meant to give you an unbiased look into each program, I do feel that I would be short changing our readers if I didn’t state that this is my all time favorite program I have ever run. This program focusing on making steady progression in all rep ranges which will eventually (if followed correctly) translate to a drastic increase in your one rep max. If you have a minimum of four months to commit to a program (preferably 8) and want to see what I would consider GUARANTEEED results, then pick up the E-Book from the Amazon link below and set some PR’S! (It’s only $5.99 I believe)

(if you don’t have a kindle you can still buy this book, just download the free kindle reading app. You can use it on any device. I read mine on my iPhone.)