Contents
Background on the Juggernaut Method
The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.
As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method:
- Accumulation
- Intensification
- Realization
- Deload
And here is an overview of the 4 monthly waves of the Juggernaut Method:
- 10 rep range
- 8 rep range
- 5 rep range
- 3 rep range
These work together like this:
Cool? Cool.
Inverted Juggernaut Method
So the Inverted Juggernaut Method flips the rep and set ranges for the 10 rep wave and 8 rep wave (the first two of four waves). Instead of 5 sets of 10, you’ll be doing 10 sets of 5 during the first wave (the “10 rep wave”). During the “8 rep wave” you’ll be doing 8 sets of 5 instead of 5 sets of 8. The 5 rep wave and 3 rep wave remain unchanged from the original version.
There are also AMRAPs included that are used to gauge your current progress and reset 1RM for the next wave.
Chad Wesley Smith, who invented the both versions of the Juggernaut Method, wrote about the inverted program approach on the Juggernaut Training Systems blog. You can read about two different atheletes that ran the program here:
Inverted Juggernaut Method Spreadsheet
Here’s the base template for the program.
Inverted Juggernaut Method + 5/3/1 Spreadsheet
Here’s a version that combines the Inverted Juggernaut Method with 5/3/1 lifting principles.
From the /r/weightroom thread, lifter /u/Chlorophyllmatic/ had this to say about how he programmed it. If you have additional questions, check out the spreadsheet below. It has a ton of comments in it that make it easier to follow along as you run the program.
“In the Inverted scheme, the first two waves’ set/rep schemes are switched (e.g. 10×5 rather than 5×10, with rest times shortened to compensate). I did the 10’s and 8’s waves twice each (10, 8, 10, 8) before moving to the 5’s and 3’s. This was a spurious decision and in retrospect I would’ve done 10, 10, 8, 8 or instead hung out in the 5’s wave more.
As for the 531 portion, I ran vanilla 531 as a pyramid, with the top and FSL sets each being PR sets. This is also a three-week deal, with a fourth week deload (though Jim has other recommendations in the form of the 7th week protocol or anchor/leader blocks now). I did these before the Juggernaut work until I hit the 5’s wave. Upon reaching the 5’s wave I lowered my TMs, switched to just doing 5’s Pro (take all the usual 531 sets… now make them flat 5’s) with 3×5 FSL, and did them after the Juggernaut work.”
Inverted Juggernaut + 5/3/1 Spreadsheet (Alt)
This was made by the same lifter mentioned in the Reddit thread above, but it includes more comments on how to run the program. Definitely helpful.