Juggernaut Method
Strength and Muscle
16 weeks / 4 days per week
The "Juggernaut Method" is an adaptable training system designed for athletes and lifters focused on building strength and size. It operates in four distinct phases: Accumulation, Intensification, Realization, and Deload. Each phase spans 3-4 weeks, focusing on gradually increasing weights while decreasing volume. The method emphasizes compound lifts, namely the squat, bench, deadlift, and overhead press. It's structured to balance heavy lifting and recovery, making it suitable for various athletic disciplines. The program also incorporates assistance work to support the main lifts and improve overall athleticism.
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Juggernaut Method Volume Overview
Sets per Week (Main vs Accessory)
16
Weeks
21
Avg Sets/Week
95
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
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Week 1
Day 1
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 55.00000000000001%
5 x 62.5%
10 x 67.5%
10 x 67.5%
10 x 67.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 55.00000000000001%
5 x 62.5%
10 x 67.5%
10 x 67.5%
10 x 67.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 55.00000000000001%
5 x 62.5%
10 x 67.5%
10 x 67.5%
10 x 67.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 55.00000000000001%
5 x 62.5%
10 x 67.5%
10 x 67.5%
10 x 67.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 50%
3 x 60%
1 x 70%
10 x 67.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 50%
3 x 60%
1 x 70%
10 x 67.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 50%
3 x 60%
1 x 70%
10 x 67.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 50%
3 x 60%
1 x 70%
10 x 67.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 4
Day 1
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 5
Day 1
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 6
Day 1
Exercise
Main3 x 60%
3 x 67.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main3 x 60%
3 x 67.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main3 x 60%
3 x 67.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main3 x 60%
3 x 67.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
8 x 72.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 7
Day 1
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
8 x 80%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
8 x 80%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
8 x 80%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
8 x 80%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 8
Day 1
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 9
Day 1
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 10
Day 1
Exercise
Main2 x 65%
2 x 72.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main2 x 65%
2 x 72.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main2 x 65%
2 x 72.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main2 x 65%
2 x 72.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
4 x 77.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 11
Day 1
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 12
Day 1
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 13
Day 1
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
MainRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 14
Day 1
Exercise
Main1 x 70%
1 x 77.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main1 x 70%
1 x 77.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main1 x 70%
1 x 77.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main1 x 70%
1 x 77.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
3 x 82.5%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 15
Day 1
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 16
Day 1
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 40%
5 x 50%
5 x 60%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Juggernaut Method
How long is the Juggernaut Method program?
The Juggernaut Method program is 16 weeks long, with 4 training days per week.
What is the goal of Juggernaut Method?
The primary goal of Juggernaut Method is to help you Strength and Muscle.
Who is Juggernaut Method designed for?
Juggernaut Method is designed for all lifters looking to Strength and Muscle.
How do I track Juggernaut Method workouts?
You can track Juggernaut Method workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.