The Juggernaut Method is a 16-week strength program created by Chad Wesley Smith of Juggernaut Training Systems. It trains the squat, bench press, deadlift, and overhead press four days per week, with each session built around one primary lift followed by supplemental and accessory work. The program runs four waves (10s, 8s, 5s, and 3s), each lasting four weeks. Every wave runs through the same four-phase sequence: Accumulation, Intensification, Realization (an AMAP set), and Deload.
The core idea behind Juggernaut is submaximal volume that builds toward a test. You work from a Training Max set at 90% of your 1RM, run progressively heavier sets each week, then hit an AMAP (as many reps as possible) in week three of every wave. That rep count drives the progression into the next wave. It’s closer in spirit to 5/3/1 than to a linear progression. Both use a training max and a monthly AMRAP test, but Juggernaut uses more total volume across each wave and a longer 16-week structure before cycling back.
I’d recommend Juggernaut for intermediate lifters who’ve stalled on simple linear progression and want a program with more structure and volume. You need to handle four days per week and enough recovery to run meaningful AMAP sets each month. It’s not a good starting point if you’re still making week-to-week gains on a beginner program. You’ll get more out of something like GZCLP first. The Inverted Juggernaut Method is a variation worth looking at once you’ve run the base version.
Table of Contents
Juggernaut Method Video Overview
Chad Wesley Smith breaks down the Juggernaut Method programming approach in the video below.
Juggernaut Method Base Template Spreadsheet
The spreadsheet below is a Lift Vault rebuild of the Juggernaut Method base template. It covers all four waves and phases for squat, bench, deadlift, and OHP. Enter your maxes once and the sheet calculates every working weight, including the wave-to-wave progression off your AMAP results.
Juggernaut Method Base Template | LiftVault.com
Juggernaut Method Program Overview
The Juggernaut Method runs 16 weeks across four waves. Each wave gets its name from the rep target in the Realization week: the 10s wave, the 8s wave, the 5s wave, and the 3s wave. Every wave follows the same four-phase structure, with percentages stepping up each week before the AMAP set resets the cycle.
| Wave (4 weeks) | Wk 1 Accumulation | Wk 2 Intensification | Wk 3 Realization | Wk 4 Deload |
|---|---|---|---|---|
| 10s Wave | 4×10, then 1×10+ AMRAP @ 60% | work up to 2×10 + 1×10+ @ 67.5% | ramp to 1×AMAP @ 75% | 40 / 50 / 60% |
| 8s Wave | 4×8, then 1×8+ AMRAP @ 65% | work up to 2×8 + 1×8+ @ 72.5% | ramp to 1×AMAP @ 80% | 40 / 50 / 60% |
| 5s Wave | 4×5, then 1×5+ AMRAP @ 70% | work up to 2×5 + 1×5+ @ 77.5% | ramp to 1×AMAP @ 85% | 40 / 50 / 60% |
| 3s Wave | 4×3, then 1×3+ AMRAP @ 75% | work up to 2×3 + 1×3+ @ 82.5% | ramp to 1×AMAP @ 90% | 40 / 50 / 60% |
Percentages are based on your Training Max, not your true 1RM. Set your Training Max at 90% of your actual 1RM before you start. This keeps the early weeks manageable and gives you room to run good AMAP sets rather than grinding out near-max singles.
The AMAP set in week three of each wave is the engine of the program. How many reps you hit above the minimum target (10, 8, 5, or 3) tells you how much to add to your Training Max for the next wave. Hit the minimum or just above it, and you add a conservative amount. Hit well above it, and you add more. The spreadsheet handles this calculation automatically once you log your AMAP rep count.
Week four is a planned deload. The volume and intensity drop so you show up to the next wave recovered. Don’t skip the deload to squeeze in more work. The AMAP sets take more out of you than a standard top set, and the deload week is what keeps the progression honest across all 16 weeks.
Setting your Training Max
Take your best current 1RM for each lift and multiply by 0.9. That number is your Training Max. It should feel conservative at the start. The 10s wave opens at 60% of your Training Max, which is only 54% of your actual 1RM in week one. You’ll feel the program load up quickly enough; there’s no need to inflate the starting numbers.
If you don’t have a tested 1RM, you can estimate it from a recent heavy set using a rep-max calculator. Err on the lower side of any estimate. A conservative Training Max means better AMAP performance in week three and more reliable progression data for the next wave.
Juggernaut Method Books
Chad Wesley Smith wrote two books that cover the Juggernaut Method in depth. The Juggernaut Method 2.0 is the main reference. It lays out the full programming framework, the AMAP progression rules, and the sport-specific variations. The Juggernaut Raw Squat Handbook goes deep on squat technique and peaking for those who want more on that lift specifically.
Juggernaut Method FAQs
How do I set my training max?
Take your best current 1RM and multiply by 0.9. If your squat 1RM is 300 lbs, your Training Max is 270 lbs. All percentages in the program are based off that 270, not the 300. It’s the same approach 5/3/1 uses. It keeps early sets productive rather than grinding, and it gives your AMAP sets room to breathe.
What are the four waves?
The four waves are the 10s wave, 8s wave, 5s wave, and 3s wave. Each runs four weeks: Accumulation (higher sets, moderate intensity), Intensification (fewer sets, higher intensity), Realization (AMAP set at the top weight), and Deload. The rep target in the Realization week gives each wave its name. Running all four waves back-to-back is one full 16-week cycle.
How long is the Juggernaut Method?
One full cycle is 16 weeks, four waves of four weeks each. Most lifters run multiple cycles back-to-back, resetting their Training Max at the start of each new cycle based on their AMAP results. The program is designed to be repeatable; the AMAP-driven progression is what keeps it from stalling.
Is the Juggernaut Method good for beginners?
No. It’s built for intermediate lifters who’ve already exhausted session-to-session and week-to-week linear gains. Beginners can make faster progress on a simpler program that adds weight every session. If you’re new to barbell training, run something like GZCLP first. Come back to Juggernaut once your beginner gains have slowed down and you’re looking for a structured monthly progression model.
What’s the difference between the base template and Juggernaut 2.0?
The base template is the original Juggernaut Method framework: four waves, four phases, AMAP-driven progression. Juggernaut Method 2.0, documented in Smith’s 2.0 e-book, refines the progression rules and adds sport-specific variations, but the core wave-and-phase structure is the same. If you want to run the base template and understand what you’re doing, the spreadsheet here covers it. If you want the full framework and Smith’s programming philosophy in depth, the 2.0 book is worth reading.
How does the AMAP set drive progression?
After your AMAP set, count how many reps you hit above the wave target (10, 8, 5, or 3). More reps above the minimum means more weight gets added to your Training Max for the next wave. Hit the exact minimum and you add the smallest increment; hit well above it and you add more. The spreadsheet calculates this automatically. Log your AMAP rep count in the designated cell and the next wave’s Training Max updates. This autoregulation is why the program works across very different starting strength levels.
