Juggernaut method 6 days a week. Aug 6, 2010 · so, i am 6' 250lbs.

7 days on 2 days off with 12 hour shifts, rotating shifts. Dec 9, 2021 · To do this, it incorporates a dynamic system of three different workouts each week: a high intensity day, a high volume day, and an active recovery day. It is six weeks long and comes in three versions: 3, 4, and 6 days per week. OK so I'm starting the Juggernaut method and I've decided to do 2 workout days and then one rest day. Then I switched from six days a week squatting to five days. 10 rep mesocycle Nov 28, 2016 · 6 Week Programs; 8 Week Programs; 9 Week Programs four, five, or six day per week cycles. 0 strength, speed and power for every athlete by chad wesley smith juggernaut method 2. Once the deload week is complete, you will move on to the 8s Wave of Apr 2, 2012 · 6 Week Template Here is a sample 6 week template that I utilized with my high school and college football players. I opted for an 10 week cycle, that ends at 85% for an AMRAP as the only test. Nov 1, 2012 · A Training Program Unparalleled In Its Ability To Enhance Your Performance The Juggernaut Method 2. In most cases, the ideal 5/3/1 workout format is going to be 4 days per week, so that each day can have a main lift focus. The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method. Generally speaking, most strongmen strength train at least 4 times per week. Step 2: Set Your Protein Intake I ran Juggernaut Method for lower body. Jun 13, 2020 · Although my workouts follow a set pattern (three days lifting, one day off) that I have found success with, I alternate this prescription for each client. I forgot to mention in yesterday’s Good Reads one really good read:“The Juggernaut Method” by Chad Wesley Smith. Oct 20, 2020 · I’m also going to give you 2 routines for this workout method: 3-day basic push-pull-legs routine; 6-day advanced push-pull-leg routine; Recommended Pre-Workout for this Routine: Alpha Lion Superhuman This will open a new tab to my review page where I also have a discount code you can use! Jul 24, 2024 · I was doing that six days a week, three days back, three days front, and then the next week five by 10 each day. Candito believes that following a 5-day split (typically used by bodybuilders), is not the best method for making strength gains. For accessories, you performed a lot of supersets. 6±3% in the 3/week group For this training cycle I've been mostly using the rep schemes from the juggernaut method. com. Jul 23, 2024 · Even if a lifter wishes to increase or decrease their training frequency from a 4 day split, upper lower splits scale well from a 2 day split to a 6 day split. After the fourth week, take an off-week to allow the body to recover, then repeat the program again. Check out all of our Jan 28, 2017 · I know natural athletes who average 2-3 hours 5-6 days a week, with as many as 40-50 sets a workout. If you are advanced, you could use these 3 days as your recovery/work capacity days in between your hard training/weight lifting days. That volume looked too killer! Results thus far: 3 new rep maxes in the bench, 2 new rep maxes in the back squat. It has four week cycles designed for 2 workout session per week to 6 sessions per week. Below is the standard Juggernaut Method, outlined for you from week to week and month to month. The Juggernaut method (2. com Feb 14, 2022 · Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world. Renowned as a champion powerlifting coach and OG Youtuber, Jonnie Candito's approach to strength training has gained traction in the fitness community due to its effectiveness. Block Periodization is a great way to train, where you typically have 3-4 blocks each with a 4 week duration that target different goals over 12-16 weeks. Powerlifting Polka is a mash-up of our most popular programs for the three big lifts: Squat Samba, Bench Press Boogie, and Deadlift Disco. Yeah I used it for a bit. I lift 6 times a week, three day split. 0 & Juggernaut Raw Squat Handbook. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. Each workout is centered on one of the big 4 lifts: bench press, barbell squat, deadlift, and military press. 0 2. M RDLs 3x12,10,8 Single leg Leg press 3x10 Lat Pull down 3x12,10,8 Hammer Curls 3-5x12 Calves 3-5x15 OHP day: OHP I. Chad is the author of The Juggernaut Method and The Juggernaut Method 2. And, as I got, increasing the intensity, maybe up to 315 in the back squat. Results: I've been doing Inverted Juggernaut Method over the last 15 weeks and I'm in the last week now - the 3s realisation week - and overall it's been great. It is a 16-week program having four waves. Ran it for two cycles, 3 days a week w/ Black protocol. juggernaut method 2. I took inspiration from 5/3/1 and just did 50-100 reps of core or single leg/back work every training day. The Candito 6 Week Program is designed for intermediate lifters looking to break personal records through the periodization training method. Chad critiques his own program, The Juggernaut Method, from his books The Juggernaut Method (2010) and The Juggernaut Method 2. They were doing something to the affect of…Week 1-5x5 at 70-75%, Week 2-3x5 at 80%, Week 3-Work to a 5rm. It starts out with low weight/high reps, and slowly works its way to high weight/low reps. But how did it come about in the first place, and what exactly is it? Sep 30, 2022 · The Juggernaut method is for advanced strength athletes, whereas 5/3/1 is better for late intermediate lifters. WHAT IS THE JUGGERNAUT METHOD The Juggernaut Method grew out some simple training cycles I had my athletes doing. I did these before the Juggernaut work until I hit the 5’s wave. This is because I had to use the app for several weeks of programming in order to understand how the algorithms worked, how the app adjusted my training, and how my training state (recovery/fatigue) was impacted as a result. The routine is 4 days a week with progressions for squat, bench, deadlift, and OHP. Experiment and find your sweet spot. 0 1 the juggernau t m e th o d 2 . Aug 10, 2011 · Don’t let your accessory work take on such a priority that it detracts from your max effort work. In the context of powerlifting, this program typically focuses on deadlift, squat, bench press, and overhead press. My deadlift went from a best of 425x11 to 465x8. We would like to show you a description here but the site won’t allow us. Basically, Accumulation Week was switched around for a heavy day, Intensification week was a speed day, and Realization week was a rep day. 3M subscribers in the strength_training community. Juggernaut/Cube Deadlift (WK1-5RM,1x11. It was created by powerlifter Chad Smith I believe. WK3-1x14) 5xMRS Weighted Dips superset Inverted Rows 3xMRS Band Pushdowns and Band Flyes Abs and Neck Thursday; Deadlift Day. Feb 13, 2022 · Oh and by the way, did you know that the man behind the JuggernautBJJ app is Chad Wesley Smith – BJJ purple belt and the same person behind the famed Juggernaut Training Systems? Since 2009, this platform has been providing coaches and athletes with principle-based coaching and education to help them reach their goals; and has trained over I ran Juggernaut for a few years, I found it to be awesome for building work capacity and getting comfortable being wrecked at the end of a session (I preferred to run the inverted method, which tended to ruin me on the first week of each block as I usually love me a long rest between sets), but it's definitely not great for building peak 14x 105kg Squat AMRAP - Juggernaut method Block/Week 3 - Less rest days - The bar started sliding of my back :/ and then bench pressed 405 only 3 days later! I added a second lighter day for squat and bench, whereby in the 8s block for example I did 3x8 each week on a different day, with a weight c10-12% lower than the Juggernaut day. 0 was the inverted version which the author now uses in preference to his original method. My question is, what would be the best way to organize the 4 main lifts (bench, squat, military, deadlift) in order to maximize effectiveness? For example would it be better to do this: BENCH DEADLIFT rest MILITARY SQUAT rest or 2 days ago · The Eat Stop Eat method involves fasting for 24 hours one or two nonconsecutive days a week. 0. GZCL Method Multi Day Cycles – 2 Day, 3 Day, 4 Day, 5 Day & 6 Day. Aug 12, 2014 · Realistically, this means that intensity cutting usually trails volume cutting by a week or so for most individuals. 0) is a 12 or 16 week program that ,imo, is someone who has plateaued . I run JM on the main 4 only. 8-1g/lb of bodyweight) as well Oct 13, 2022 · However, this form of training is a bit more advanced than Wendler’s 531 as it includes 5-6 days of training per week. 2 (1RM Inputs + Auto Progression) Spreadsheet; 5 Coolcicada 6 Day PPL Workout Split (with deadlifts) 6 Boostcamp App; 7 nSuns 5/3/1 LP PPL with BBB Spreadsheet; 8 PHUL 6 Day PPL Workout Split Spreadsheet; 9 Blood God PPL Workout Split Juggernaut Training Systems is The Leader in Strength, having helped thousands of athletes from beginners to World Champions maximize their results and reach their goals. In total, the entire Juggernaut Method lasts 16 weeks. The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. The elite 308lb deadlifter may begin to take weight off the bar 3 weeks out from a meet, the 198lb squatter may reduce weights one week out, and the 97lb bench presser may take a light day mid-week on the week of her meet. Nov 1, 2012 · The Juggernaut Method 2. ” The Cube Method utilizes a “back to basics” architecture that programs periods of heavy, explosive, rep-based, and body work on the big three lifts to […] You can literally do 3x7 twice a week between RPE 6-8 for an eternity and make more progress than smolov. 0 is the follow-up to the best selling Juggernaut Method ebook and includes all the programming and details that helped send 8 players to the NFL and 22 more to Division 1 universities in 2012 alone. Juggernaut Bench (WK-5x10. Jan 16, 2013 · In addition to his athletic exploits, Chad has helped over 50 athletes earn Division 1 athletic scholarships since 2009 and worked with many NFL Players and Olympians. i have 19% bmi and i am looking for something that will help me keep my wieght where i am or lose wieght but still gain muscle and lose fat. Friday: Squat 85% 4×2 Just push one of the days into the next week. J. For example, it looked like this for the 10s wave; Oct 29, 2014 · Let’s say someone sets up a plan utilizing “Daily Undulating Periodization:” changing weight, sets, and reps for their major movements on each training days during a week. And then the next week, I went from 185 to 205 or, or, and then 225. One of our most popular and effective powerlifting programs. This is six weeks longer than the Cube Method and it doesn’t focus on building towards a specific meet day. I dug into 11 different powerlifting programs and apps so you can contrast and compare based on their target audience, customizability, how many days a week you’ll train, and giving it an overall rating from 1-5. If you work a desk job, you can train more often. Jan 1, 2020 · For most beginners (and even seasoned athletes), I suggest training for 45–90 mins, three times a week. Plyo Push-ups onto pad. Jul 13, 2015 · Attention! Your ePaper is waiting for publication! By publishing your document, the content will be optimally indexed by Google via AI and sorted into the right category for over 500 million ePaper readers on YUMPU. At just 20 years old, Arnold became the youngest person to win the Mr. A 4 day upper lower split provides a strong starting point to build a beginner hypertrophy program or beginner strength program that can evolve with the lifter as they train. right now i am only jacked 3d and vitamins. 0 chad wesley smith 2 tabl e of c ont e nt s a bout th e author 5 w hat is the j ugge r naut meth o d 5 juggernaut tr ai ni ng p hi los o p h y 7 the progr am 15 warmu ps 23 inverted jugge r naut metho d 27 consolidati on of s tr e s s or s 30 undulati ng p e r I made a few adjustments such as using the high bar squat in the 10s and 8s wave, and using a Cube setup for the deadlift with the Juggernaut Rep schemes. It’s the concept of max effort for that day, given the particular phase. Programming for Strongman is a very challenging task for many reasons such as; different athletes need to emphasize different aspects Apr 18, 2020 · Doug Hepburn has become synonymous with brute force and sheer simplicity. I normally intend for a 5rm to be done around 85% and my athletes would complete their set of 5 with 85% and JUGGERNAUT The Juggernaut Method features a 16 week cycle broken up into four phases: “10s Phase” – working in the 10+ rep range, “8s Phase” – working in the 8+ rep range, “5s Phase” – working in the 5+ rep range, and “3s Phase” – working in the 3+ rep range. About Juggernaut Training Systems-6 Origin of the Juggernaut Method-6 Juggernaut Method Philosphy -7 The Program-10 Accumulation Phase Intensification Phase Realization Phase Choosing Your Working Max The Percentages Moving Up Your Working Max The Deload-17 Squat and Deadlift Tips-17 Setting Up Your Training Plan-18 4 Days a Week 3 Days a Week Dec 27, 2021 · Figure 1. Dec 1, 2022 · This is the final week in the 8 week powerlifting program. As you can imagine this was not conducive with going to a gym with a ~40 minute commute on top of that. Aug 6, 2010 · so, i am 6' 250lbs. Jul 13, 2015 · Page 47 and 48: Week 2MondayDeadlift-Juggernaut Met; Page 49 and 50: DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DA; Page 51 and 52: should be for the foundation moveme; Page 53 and 54: Friday1) Military Press-Whatever Ph; Page 55 and 56: 3) Abs-5 Sets of 10-20 reps (Sit Up; Page 57 and 58: Military Day1) Military-Juggernaut Here I will show you options to incorporate all three phases of your training into templates where you lift 4, 3, or 2 days per week. As long as you have balance, you can probably train for 6 days and have great success. I said work up to a heavy set. Each day prior to the Olympic lifts these athletes were performing sprints and jumps, post Olympic lifting they were squatting and training their posterior chain hard. My lifting takes about 1 hour and 30 minutes, then i finish with another 30-60 minutes on the bag. If you need to lose 12+lbs, initiate fast and drastic 10-14 days in advance. This is because 5/3/1 uses a 4 week progression with moderate variation, whilst the juggernaut method uses a 16-week progression and large amounts of variation. Apr 13, 2012 · During this 6 day week you will go through 1 day of high, medium and low volume day for both your upper body and lower body primary weights. 0 (2012). Feb 28, 2024 · Juggernaut Method (Chad Wesley Smith) – Best for Intermediate Lifters Seeking Athletic Performance; 11 Best Powerlifting Programs. Many things can affect how many days per week a strongman trains, including experience, ability to recover, programming style, etc. In the old days, Hepburn used to […] The cookie cutter program is a 4 day program, with a day dedicated to the big 3 plus an OHP day. Keep scrolling for recommended accessory work each day. Your life outside the gym will determine how much you can train. Squat/Bench/Row (Jugg) Deadlift/OHP/Chin Up (531) Apr 18, 2020 · Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. Friday: Squat 85% 4×2 Nov 11, 2014 · Let’s say someone sets up a plan utilizing “Daily Undulating Periodization:” changing weight, sets, and reps for their major movements on each training days during a week. 1 juggernaut method 2. Strongman places a great emphasis on maximal strength, explosive strength, strength endurance and athleticism, all traits which the TJM will help you fully develop. Here I will show you options to incorporate all three phases of your training into templates where you lift 4, 3, or 2 days per week. This means that the 3/week group needed to do twice as many sets as the 6/week group in each session. It is very similar to GreySkull LP and […] I have run: Starting Strength, Candito Linear, Heavy-Light-Medium, Two Brian Alsruhe paid programs (basic strength and conjugate), Greg Nuckols 28 free 3x a week templates, juggernaut 2. Cant decide with the 3 days a week or 4. Some days, you may barely move your 3 RM. Also, Wendler has some 3 day full-body templates in the 5/3/1 book. Week 1: Monday: Squats—60%x4x10, 60%x10+ Doing the last AMRAP session today, then there is a week of deload programmed, but im wondering if i should skip the deload week and try my maxes this week? Or maybe rest this week and try maxes next week? MINI-REVIEW/PROGRESS REPORT. This method is similar to the 5:2 fasting diet. In the bro split 6 day workout routine, you’ll train each muscle group once a week. For example: Day 1: Squat; Day 2: Bench; Day 3: Deadlift; Day 4: Overhead Press; If you don’t have 4 days per week, then a 3 day per week program for 5/3/1 would look like this: Day 1 What Is Juggernaut Method 2. If you need to lose 4-8lbs, initiate fast and drastic 4-6 days in advance. Apr 7, 2022 · The Juggernaut Method (JM) has become a staple among elite strength athletes and is known for its ability to turn average Joes into incredible performers. For example, chest on day 1, back on day 2, and so on. If you aren’t competing, this is a great time to deload and prepare to restart the cycle again with your new 1RM based on the sets you completed in week 7 (hopefully I do 6 days a week (PPL) where my main lifts of the day are deadlift, bench, squat, Pendlay row, OHP, and front squat. Week 1 I was working crazy hours. There’s no percentage. 39 Lifting 4 Days per Week This is the most straightforward option: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Bench Off Squat Off Military Deadlift Off Day 6 Day 7 Now let’s add some speed and power work to Oct 11, 2022 · Powerlifting Polka. Apr 18, 2020 · Texas Method Routine Overview The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. 0 is not just a sets Jan 27, 2024 · The program structure includes 3 bench days, 3 squat days, and 2 deadlift days per week, with optional accessory and hypertrophy work left to the user’s discretion. Added a secondary exercise each day (squat / deads, bench). I also incorporate a second bench day on my second leg day. Wednesday: Squat 80% 3×4. I really love putting in a lot of volume in submaximal ranges and setting rep PR's, and then crushing previous 1RM PR's when testing them. As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…] Tuesday; Bench Day. 0 s tr ength, s p eed a n d p ower fo r ev ery at h let e by juggernaut method 2. Some days you had to do 8 x 10 reps of a squat variation @ RPE 8, followed by leg presses, lunges, etc, and then try and do 600m resets the next day. We deliver principle-based coaching through cutting-edge technology to help you get the best results of your life. Some days you may exceed your 1RM for 2 or 3. Jun 13, 2020 · The Juggernaut Method is a top-quality, scientifically-based program that utilizes block periodization to maximize muscle development. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work. M. Feb 14, 2024 · Training 6 days a week is perfectly fine, but you need to ensure you can recover. Facebook, YouTube, Twitter Jun 13, 2020 · As mentioned, Cavill likes to utilize the Juggernaut System when training to accomplish this. it was good but a little too long for me so I quit and went with the candito program which is an absolute beast of a program to add strength and #'s to your lifts. Jugg 2. Program varies based on user; 1-2 hours The Juggernaut Method features a 16 week cycle broken up into four phases: “10s Phase” – working in the 10+ rep range, “8s Phase” – working in the 8+ rep range, “5s Phase” – working in the 5+ rep range, and “3s Phase” – working in the 3+ rep range. The inverse Juggernaut is a complex method to understand, remember, and follow. Jun 30, 2021 · 3) Horizontal Row Variation for 5 sets of 10-15 Squat Day 1) Squat-Juggernaut Method 2) GHR for 5 sets of 10-20 3) Weighted Decline Sit-ups for 5 sets of 10-20 26 Military Day 1) Military-Juggernaut Method 2) Dips for 5 sets of 5-20 3) Chin-ups for 5 sets of 5-20 Deadlift Day 1) Deadlift-Juggernaut Method We would like to show you a description here but the site won’t allow us. You can perform the days in any sequence you choose, but I would suggest doing Low Volume Upper Body, Hi Volume Lower Body, Med Volume Upper Body, Low Volume Lower Body, Hi Volume Upper Body and Medium I lift twice a week using the Juggernaut Method and superset 3 lifts together. The training regimen is divided into three 4-week blocks, with intensity incrementally increasing in each block, employing weights ranging from 70% to 90% of one’s 1RM. With Juggernaut’s current crop of high school and junior college football players, I implemented the Inverted Juggernaut Method to help build their work capacity, groove their motor patterns, pack on pounds of muscle and Dec 15, 2020 · Juggernaut is a response to early 5/3/1 that follows the same 4 week pattern of accumulation (volume), intensification (less volume, slightly higher intensity), actualization (going for a 1rm or a rep max), then a deload week before the cycle repeats. If I needed more recovery this could turn into just a Speed + GPP type day. Well today is the beginning of the end, the last week of the Juggernaut Method. 0 has 4 blocks of training: 10's phase, 8's phase, 5's phase, and 3's phase. Hello fellow meatheads! So, I'm about to start the Juggernaut Method (undulating periodisation model, 4-day split). My 1RMs when I began the program were Feb 6, 2019 · If you are a beginner, I would suggest a light recovery or rest day until your work capacity increases. Bar x 20; 135 x 10; 185 x 8; 225 x 5; 265 x 3; 305 x 2; 325 x 1; 345 x 1; 365 x 1; 390 (90%) x 6; I began this program 16 weeks ago with a working max of 425. Personalized Periodization Strategy. 0, and I just finished 6 weeks of the latest version of 5/3/1 boring but big from 5/3/1 forever. Aug 4, 2023 · 2 About 6 Day Push Pull Legs Routines; 3 How to Create a Push Pull Legs PDF; 4 Metallicadpa Beginner PPL v2. The most common example is training on Monday, Wednesday and Friday and using the other 4 days for rest and recovery. Let’s see where I’ve gotten. Each block is 4 weeks, split into an accumulation week, intensification week, realization week, and deload. Starting lifts:* Bench 1x130kg Squat 1x150ish kg (Really old PB) OH press 1x70kg Deadlift 1x210kg The 2 days a week version couples the main lift with a (main) secondary lift but instead of using the Juggernaut method on both lifts, the secondary lift will use 5/3/1 minimum prescribed reps for the day. I did not do Juhhernaut for deadlifts. I think I am going to give the juggernaut method 2. 2 the juggernaut method 2. Deadlift/OHP/Chin Up (Jugg) Squat/Bench/Row (5/3/1) Day 2. I only ran the 8s/5s/3s weeks with no deload. 5 rep week 3 rep week 531 week deload Juggernaut. Madcow 5×5 Workout Program The Madcow 5×5 Workout Program is an advanced take on the well-known Stronglifts 5×5 plan that incorporates more accessory exercises for muscle mass and utilizes Aug 14, 2024 · Get 6-8 hours of sleep every night; 5/3/1 Workout Program FAQs Can I Do The 5/3/1 Program With 2 Workout Sessions A Week? If you can only squeeze two days a week of workouts is then follow this: Monday or Tuesday- Squat and Bench Press; Thursday or Friday- Deadlift and Overhead Press; Complete the same 4 week schedule then adjust weights. For weights the routine looks something like this: Chest/tri/shoulder day: start with flat bench (dumbbell or barbell, whichever is open). AMRAP is As Many Reps As Possible Aug 4, 2023 · Texas Method Routine Overview. 2, 3 and 4-day cycles allow you to work on 2, 3 or 4 T1 lifts respectively. Chin ups, 50 - 55 Total Standing Dumbell Press 3x12,10,8 French Press, Abs, rear delts. 0 1. 16-week programming format for the Juggernaut Method [23]. so more or less: 531. To learn more about how Chad built his #1 US Powerlifting total check out The Juggernaut Method and the soon to be released “9 Day Work Week”. (3 days per week), body composition , aerobic fitness, strength, power Jun 30, 2016 · The best part about the Juggernaut Method 2. The program is centered around three month long cycles. 0 1 th e ju g g ernau t m e th o d 2 . Mar 26, 2024 · Jump to Free Program Spreadsheet Arnold Schwarzenegger, also known as the Austrian Oak, is a world-renowned actor, politician, and professional bodybuilder. However, the 5:2 method allows for 500 to 600 calories on fasting days, while the Eat Stop Eat method does not. Not only is the program the perfect blend of strength, power, and hypertrophy, it is also highly flexible. I normally intend for a 5rm to be done around 85% and my athletes would complete their set of 5 with 85% and JUGGERNAUT Apr 18, 2020 · Brandon Lilly, one of the greatest powerlifters (raw and geared) still competing, published the Cube Method “out of my absolute frustration with my training, myself, and the sport of powerlifting. Rather then doing a fives week, a threes week, a five/three/one week and a deload the Juggernaut method is a tens week, eight week, fives week, and a threes week with a crap ton more volume. There’s four “waves” which are each 3 weeks + 1 deload week. Each wave has four phases, that vary in the number of reps, sets, and weight percentages. Im on mobile now but theres a good outline of it on PowerliftingToWin Waves are blocks of the program, first month is 10s wave, 2nd month 8s wave, 3rd 5s wave, 4th 3s wave. In 1968, Arnold made the move from Austria to America and ended […] Then in may I wanted something different and to actually try trying, so I landed on the Juggernaut Method by reading a lot in this this subreddit. However, hitting the gym three times a week isn’t exactly a workout routine. Oct 26, 2021 · Juggernaut Workout Routine: The Actual Juggernaut Method. So I would work 1130-2330 for 7 days get off Monday night and come back Wednesday night at 1930 and work til 0730. On the other hand you have people who average maybe 20 sets 3-4 times a week. WK3-10x5) 5/3/1 Front Squats 5xMRS Weighted Chins Abs and Neck Friday/Saturday; Assistance/OHP Day Nov 30, 2010 · Written by Team Juggernaut Day 1. In my first cycle I went from a squat of 405x7 to a squat of 445x5 at the end of the 3's Wave and 395x10 another 3 weeks later. CWS is big on building in recovery to the weekly schedule. For those who don't know, juggernaut method is very similar to 5/3/1. There would typically be two main lifts per day, I lifted 4 days a week, and had two primary focus being lower body, two being upper body. The Juggernaut method also emphasizes doing specific warm-ups before the workouts that you will do. The Juggernaut Method 2. It is a strength training system aimed at (advanced) intermediate level lifters that is basically ‘improved’ (if I dare to say it ) Jim Wendler’s 5/3/1 system, that also utilize some elements of Block Periodization (only when it comes to third Originally a 16 week program that peaks to an AMRAP at 90%, I changed it to fit into a more generalized 10 week program that only tested 85% at the end. It results in the same total volume but with lots more sets, less reps per set, shorter rests, the same level of intensity (moderate if you go to 10x3 rather than 3x10 with the same weight). Other days I do cardio but strictly my only 2 lifting because of time constraints. Cardio: Try to dedicate 1 day a week for this, sick last month JM = Juggernaut Method, so the progression outlined with the first Juggernaut method. 0 s tr e ngth, s p eed a n d p ower fo r ev ery ath let e by juggernaut method 2. JuggernautAI finds the best way to progress to ensure you maximize your training while also managing fatigue through a strategic phasic periodization plan. Apr 22, 2022 · 5/3/1 Workout Days and Frequency. 3, 4, or 6x/week. Apr 22, 2011 · Week 1: TJM Squat + DL variation as assistance; Week 2: 5/3/1 DL + Squat variation as assistance; Repeat for weeks 3-6; Deload 7th; Dynamic day each week with Speed DL or box jump + misc assistance lifts. im afraid of protein shakes because of the wieght gain Aug 16, 2024 · Decide how many days a week you want to train, and JuggernautAI will optimize when and how often you should Squat, Bench, and Deadlift. Mar 17, 2015 · If you need to lose 2-4lbs, initiate fast and drastic 2-4 days in advance. May 8, 2023 · 6 Week Programs; 8 Week Programs; 6 Day Workout Split; Upper/Lower Split the Juggernaut Method incorporates significant amounts of submaximal work to build Sep 26, 2013 · In addition to his athletic exploits, Chad has helped over 50 athletes earn Division 1 athletic scholarships since 2009 and worked with many NFL Players and Olympians. You start your month with accumulation week, followed by intensification week and realization week. These phases consist of 4 training sessions each. 39 Lifting 4 Days per Week This is the most straightforward option: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Bench Off Squat Off Military Deadlift Off Day 6 Day 7 Now let’s add some speed and power work to Nov 12, 2012 · After this 6 week cycle is completed, you should take a 1 week deload and readjust your maxes for Squat, Closegrip Bench, Deadlift and Military Press in the manner described in The Juggernaut Method ebook and for your Olympic Lifts based on your new maxes set during Week 6. This gave me a progression that had more, and harder, volume each meso and gave a higher purpose to using the deload to test. 0 - WordPress. This spreadsheet provides you with the option to choose how many days you wish to work out in a week. Essentially, you will work out 4 times per week. The_Juggernaut_Method_2. Anything less is insufficient, and anything more (such as 5 days a week, or 6 days a week) usually results in over-training, unless you know what you’re doing. Traditionally structured as 2 […] For Deadlifts, I usually had one heavy week, one volume week, my RPE 10 week, then either another volume week or a deload. While this looks like a conventional program in many ways, it’s important to remember that you have full control over the template. It is an advanced form of training and is not recommended for beginners or early intermediates. Feb 18, 2022 · Due to the 6-week structure of the routine, it is very easy to turn into a 6 month workout plan: each 6-month period includes a total of 4 training cycles and 144 individual workouts. 3 table of contents about the author 5 what is the juggernaut method 5 juggernaut training philosophy 7 the program 15 warmups 23 inverted juggernaut method 27 consolidation of stressors 30 undulating periodization model 41 tjm and 9 day work week 42 Feb 3, 2024 · Background on the Juggernaut Method. Ljupco Duzlevski. I would pithily describe JM as “5/3/1 with more volume” – you focus on the four big lifts across four 3-week phases which progress from high-rep (10+ per set) to low-rep (heavy 3s) with AMRAP test days sprinkled across. 39 Lifting 4 Days per Week This is the most straightforward option: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Bench Off Squat Off Military Deadlift Off Day 6 Day 7 Now let’s add some speed and power work to Apr 18, 2020 · One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger. . The comp program has three hard days and two recovery days where the program is based around cardio and auxiliary conditioning. 0 chad wesley smith 2 tabl e of c o n t e n t s a bout th e author 5 w hat is t he j ugge r naut me t h o d 5 juggernaut tr ai ni ng p hi l os o p h y 7 the progr am 15 warmups 23 inverted j ugge r naut me tho d 27 consolidati on of s tr e s s or s 30 . Facebook, YouTube, Twitter Dec 24, 2021 · The 6-week program’s structure resembles a stereotypical powerlifting split and focuses on upper/lower workouts rather than muscle group based workouts. 16 weeks / 4 days per week The Juggernaut Method is a simple program, divided into 4 waves (10s, 8s, 5s and 3s), each wave consists of 3 phases. I hit a 315x10 rep pr on squats, which is a lot better than 355x1 that I hit last training cycle. Mar 7, 2016 · Basing the majority of your training (50% of the year) on training in the 6-12 rep range at 60-75% intensity in the barbell movements and complimenting that with an assortment of exercises following the hierarchy above and eating a hypercaloric diet with attention to sufficient protein intake throughout the day (0. 5±3% in the 3/week group; Bench press increased 11±4% in the 6/week group vs. Apr 7, 2022 · Utilizing a simple but effective 3-day-per-week training plan, volume (the amount of sets completed) and intensity (the weight used) are constantly adjusted to provide the maximum possible training response. This will extend your training cycle by a week, but should still work fine for you. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting… May 12, 2022 · The Juggernaut AI app has been the biggest project we’ve taken on in terms of reviewing training programs. And these are the stunning results after 15 weeks: The increase in the squat was 11±6% in the 6/week group vs. If you’re looking to start lifting and want something that works, this Google spreadsheet is a solid option. i cant afford to gain wieght because the coast guard has a stupid wieght policy. WK2-10x3. I skipped the 3s wave because this was intended as a lighter template where I didn't feel like getting below 5s. Not sure why he did that but it was probably the best decision to make, since I just started a job this week and I'm bored of strength training 4x a week now, and also don't have as much time now, along with the 3 WODs I do each week and the bit of running I'm adding back to my routine. If you need to lose 8-12lbs, initiate fast and drastic 6-10 days in advance. See Full PDF Download PDF. Universe title in the sport of competitive bodybuilding. GZCL Method Cycles Spreadsheet (Multi Day) the Juggernaut Method Aug 11, 2015 · This means that a set of 405 for 3, where you could have done 6, is less relatively intense than a set of 275 for 8, where you could have only got 9 with a gun to your head. For my accessory work I followed what was written in the book for integrating 5/3/1 with the Juggernaut Method so my Squat days would look something like this: Squat (Juggernaut Reps) Deficit Deadlift (5/3/1 reps, but no all out on last set, only the prescribed reps) Nov 8, 2018 · It's 6 days per week and then 5 on the deload weeks. 0 a run and if I don’t like it I can always go back to WHAT IS THE JUGGERNAUT METHOD The Juggernaut Method grew out some simple training cycles I had my athletes doing. Bench day: Bench I. As an athlete, Chad has posted Top 10 All-Time Total in wraps (1055kg/2325#) and sleeves (1010kg/2226#), won 2 National Championships in the Shot Put and earned his Sep 20, 2012 · The Juggernaut Method is a great training option for Strongman competitors. This is actually what CWS recommends in the Juggernaut Method 2. Both the volume and the intensity drops allowing your body to super-compensate in preparation for a maximum attempt. Technically measured as the sum total How many days a week do you train and how do you organize your training? try the 1st week of the Inverted Juggernaut Method which is 10 sets of 5 reps with 60% Dec 29, 2020 · The Juggernaut Method Spreadsheet and Outline. 3 x 5; Bench. They may squat 3 times in a week, and set up their training week like this: Monday: Squat 75% 5×6. Below there are essentially 2 programs, each with a power phase and a pump phase. Attention! Your ePaper is waiting for publication! By publishing your document, the content will be optimally indexed by Google via AI and sorted into the right category for over 500 million ePaper readers on YUMPU. The 5/3/1 Workout-Breaking Down The Technique Each session in the 5-3-1 doesn’t religiously stick to the classic powerlifting 5 by 5 workout structure. Aug 9, 2022 · You will train just 3 times per week under this program and it is asked that you follow a straightforward pattern of one day on, one day off to allow your body a day to recover between bouts of training. Volume: The amount of total mechanical work done during a rep, set, exercise session, week, or any other measurement of training time. Inverted Juggernaut Method Spreadsheet. Training this many days allows for adequate attention to be given to the deadlift, overhead press, and strongman events. Below is a graphic for how the Juggernaut Method is set up in training blocks. 0 book. So those months you're working with those rep ranges. 11x 95 kg Squat following the "Juggernaut Method" only with fewer rest days, this is part of week 2 day 2 Chad is the owner and founder of Juggernaut Training Systems, as well as being one of the most highly regarded strength coaches and athletes of the modern era. As for the 531 portion, I ran vanilla 531 as a pyramid, with the top and FSL sets each being PR sets. Obviously I've twisted it so much that it's not even itself, and I went too high with the numbers, but even so, it really seems to help. Incline Dumbell Press 3x10,8,6 See full list on liftvault. Recommended Books: Juggernaut Method 2. In just 6-12 months of this training program, you can make radical changes to your physique and strength levels. 0? It’s a 16 week powerlifting program focused on the squat, bench, deadlift, and overhead press. So, on the 10’s week, you do max effort for 5, 8’s week, ME for 3, 5’s week, ME for 2, and 3’s week, ME for 1. Dec 3, 2010 · I think ima give it a run tho its rather long (16 weeks). Hope this helps Day 1. Pushed the test to week 4, going down 1 set / week and up 5% / week instead. So lifting hard 5x a week and rolling hard 5x a week is probably going to lead to improvements at first followed by a plateau or even decline due to over training. Oct 26, 2011 · The Juggernaut Method. Getting crazy strong is about dedication, consistency and patience, not magic exercises. I will also be running 2 days a… juggernaut method 2. Squat day: Squat I. 3x15 each, superset together. For those that work hard labor jobs, you’ll need to train less. 0 chad wesley smith 2 tabl e of c o n t e n t s a bout th e author 5 w hat is t he j ugge r naut me t h o d 5 juggernaut tr ai ni ng p hi l os o p h y 7 the progr am 15 warmups 23 inverted j ugge r naut me tho d 27 consolidati on of s tr e s s or s 30 Feb 17, 2012 · The Juggernaut Method is a great program that has helped thousands of athletes take their strength and power to new levels. 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). JUGGERNAUT METHOD 2. i only make wieght becasue i can tape in under 22% bmi. Jul 7, 2021 · 6 DAY BRO-SPLIT GYM WORKOUT PROGRAM. I integrate different speeds and different tempos - rest between sets and exercises can be from 20 seconds to 3 minutes. Mar 6, 2024 · Program Level Days Per Week Workout Duration Price Overview; Juggernaut AI Powerbuilding App - Best Overall Powerbuilding Program: Intermediate: 4-5 days. Feb 25, 2012 · Chad lays out a 6-day-a-week, 16 week long, Juggernaut Method template for sprinting, jumping, throwing, lifting and conditioning The Juggernaut Method takes you through different weekly phases and monthly blocks or waves to systematically promote your strength gains. Great program but too high volume if you’re trying to run, especially sprints or anything fast. sxi qnkxx dridhoo xaos wnxe ienszy qaet epue hafv dwloutc