KeyLifts

Juggernaut Method

Strength and Muscle16 weeks · 4 days per week
intermediateStrength

What this template is

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.

Juggernaut Method is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Juggernaut Method in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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Download KeyLifts on Google Play

Juggernaut Method Volume Overview

Sets per Week (Main vs Accessory)

07142128Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12Week 13Week 14Week 15Week 16
Main/Supplemental
Accessories

16

Weeks

21

Avg Sets/Week

95

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W160%W264%W362%W450%W565%W670%W767%W850%W970%W1075%W1173%W1250%W1375%W1480%W1573%W1650%

Juggernaut Method Weekly Schedule

Week 1

Day 1

Unspecified exercise

Main

4 × 10 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

4 × 10 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

4 × 10 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

4 × 10 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 2

Day 1

Unspecified exercise

Main

5 reps at 55%

5 reps at 63%

10 reps at 68%

10 reps at 68%

10 reps at 68%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 55%

5 reps at 63%

10 reps at 68%

10 reps at 68%

10 reps at 68%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 55%

5 reps at 63%

10 reps at 68%

10 reps at 68%

10 reps at 68%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 55%

5 reps at 63%

10 reps at 68%

10 reps at 68%

10 reps at 68%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 3

Day 1

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

1 reps at 70%

10 reps at 68%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

1 reps at 70%

10 reps at 68%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

1 reps at 70%

10 reps at 68%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

1 reps at 70%

10 reps at 68%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 4

Day 1

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 5

Day 1

Unspecified exercise

Main

5 × 8 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 × 8 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 × 8 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 × 8 reps at 65%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 6

Day 1

Unspecified exercise

Main

3 reps at 60%

3 reps at 68%

8 reps at 73%

8 reps at 73%

8 reps at 73%

8 reps at 73%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

3 reps at 60%

3 reps at 68%

8 reps at 73%

8 reps at 73%

8 reps at 73%

8 reps at 73%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

3 reps at 60%

3 reps at 68%

8 reps at 73%

8 reps at 73%

8 reps at 73%

8 reps at 73%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

3 reps at 60%

3 reps at 68%

8 reps at 73%

8 reps at 73%

8 reps at 73%

8 reps at 73%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 7

Day 1

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

8 reps at 80%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

8 reps at 80%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

8 reps at 80%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

8 reps at 80%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 8

Day 1

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 9

Day 1

Unspecified exercise

Main

6 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

6 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

6 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

6 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 10

Day 1

Unspecified exercise

Main

2 reps at 65%

2 reps at 73%

4 reps at 78%

4 reps at 78%

4 reps at 78%

4 reps at 78%

4 reps at 78%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

2 reps at 65%

2 reps at 73%

4 reps at 78%

4 reps at 78%

4 reps at 78%

4 reps at 78%

4 reps at 78%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

2 reps at 65%

2 reps at 73%

4 reps at 78%

4 reps at 78%

4 reps at 78%

4 reps at 78%

4 reps at 78%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

2 reps at 65%

2 reps at 73%

4 reps at 78%

4 reps at 78%

4 reps at 78%

4 reps at 78%

4 reps at 78%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 11

Day 1

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

1 reps at 80%

1 reps at 85%

3 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

1 reps at 80%

1 reps at 85%

3 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

1 reps at 80%

1 reps at 85%

3 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

1 reps at 80%

1 reps at 85%

3 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 12

Day 1

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 13

Day 1

Unspecified exercise

Main

7 × 3 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

7 × 3 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

7 × 3 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

7 × 3 reps at 75%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 14

Day 1

Unspecified exercise

Main

1 reps at 70%

1 reps at 78%

3 reps at 83%

3 reps at 83%

3 reps at 83%

3 reps at 83%

3 reps at 83%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

1 reps at 70%

1 reps at 78%

3 reps at 83%

3 reps at 83%

3 reps at 83%

3 reps at 83%

3 reps at 83%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

1 reps at 70%

1 reps at 78%

3 reps at 83%

3 reps at 83%

3 reps at 83%

3 reps at 83%

3 reps at 83%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

1 reps at 70%

1 reps at 78%

3 reps at 83%

3 reps at 83%

3 reps at 83%

3 reps at 83%

3 reps at 83%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 15

Day 1

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

1 reps at 80%

1 reps at 85%

3 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

1 reps at 80%

1 reps at 85%

3 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

1 reps at 80%

1 reps at 85%

3 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 50%

3 reps at 60%

2 reps at 70%

1 reps at 75%

1 reps at 80%

1 reps at 85%

3 reps at 90%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 16

Day 1

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 2

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 3

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Day 4

Unspecified exercise

Main

5 reps at 40%

5 reps at 50%

5 reps at 60%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

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Questions about Juggernaut Method

How long is the Juggernaut Method program?

Juggernaut Method is represented here as a 16-week template with 4 training days per week.

What is the main goal of Juggernaut Method?

Juggernaut Method is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Juggernaut Method designed for?

Juggernaut Method is listed for intermediate lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Juggernaut Method?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

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