Juggernaut Training Method Download (JMS)

Juggernaut Method Strength Training Program
Credit: https://fitnessvolt.com/juggernaut-method/

Juggernaut Training Method Overview

The Juggernaut Method System (referred to as JMS from now on) was designed by Chad Wesley Smith and its most appealing to Intermediate-advanced lifters because it follows a block periodization structure.

It incorporates large amount of submaximal work to build capacity without frying the Central Nervous System (CNS). It’s a VERY smart and well designed program! It implements Block periodization, Training Waves, it includes volume and intensity, it balances work load to ensure you don’t fry your CNS and burn out early on. I can’t fault the JMS, It’s fantastically structured and very logical!

My only criticism is it lacks in Bench Press frequency, I’m a bit believer in benching twice a week with variation. In addition, unlike other Intermediate+ programs I have reviewed, JMS does not include any accessory or variation. It’s down to the user to incorporate this into the program at their discretion. This is a minus and but also a plus because it means the program is flexible! JMS can be tailored towards specific training goals, preferences and needs. In addition, its not powerlifting specific, other athletes can use it! In addition, it works not just on strength, but also size, speed and power.

In simple JMS is a 16-week period broken up into four waves lasting four weeks containing four phases. The program incorporates a final top set of AMRAP (as many reps as possible) just 1-3 reps shy of complete failure from week one to two. Week three you train to total failure on the top final set. This is something rare to intermediate and advanced programs, something I consider to be a ‘unique selling point’ of the JMS program.

In addition, this program incorporates the ‘training max’ concept which is 90% of your true one rep max (1RM). In addition, week three known as the ‘Realization’ is very similar to Jim Wendler’s 5/3/1, however, it progresses each training wave thus making it more advanced.

Before progressing I advise investing in the Juggernaut Method 2.0 book in the below link, if your serious about this system of training make sure to do more reading from the main man himself before progressing.

Four Phases

The program is split into four phases, each has a specific goal and training protocol different from one another. Phase one is the ‘Accumulation’ phase, you perform low intensity and high volume. The second phase is ‘Intensification’ whereby the intensity is moderate and medium volume work. Phase one and two you perform AMRAP on the final set 1-3 reps shy of failure.

Phase three is ‘Realization’ whereby you perform more volume work at high intensity, make sure not holding back when performing AMRAP (as many reps as possible). The final and forth phase is the ‘Deload’ phase which is reserved for recovery, the intensity is low and volume is low and everything is focused on assisting muscle recovery.

You CAN’T skip phases don’t be a wise-ass and start switching phases around and changing the structure and goal of each phase. It’s set out this way for a reason, and a logical smart one at that! What you choose to do for accessory and hypertrophy work is where you have flexibility.

Four Waves

Each training month you have a new wave, starting with waves of ten and finishing with waves of three. After each wave your training max (90% of 1RM) increases based on how many reps you performed for week threes ‘Realization’ phase final top set to failure. The more reps, the greater the increment of your TM for the next wave!

  • 1st Month: 10 Wave
  • 2nd Month: 8 Wave
  • 3rd Month: 5 Wave
  • 4th Month: 3 Wave

WAVE 10

The wave amount is determined by the rep scheme you perform for the first two phases, the first month of training the focus is sets of ten. You perform 5 sets of 10 week one at 60% of TM performing AMRAP for the final set 2-3 reps shy of failure, week two 3 sets of 10 at 67.5% of TM performing AMRAP for the final set 1-2 reps shy of failure. Phase three, the realization phase, you follow a 5/3/1 rep scheme and top final set to complete failure for AMRAP.

  • 1st set: 5 reps at 50% of TM
  • 2nd set: 3 reps at 60% of TM
  • 3rd set: 1 rep at 70% of TM
  • 4th set: to failure at 75% of TM.

Week four is the ‘Deload’ whereby you perform 3 sets of 5 reps for 40-60% of TM, don’t start increasing the intensity, the volume, the frequency because you feel you can do, the purpose of the deload is recovery.

WAVE 8

The second month of training you perform waves of eight reps, week one 5 sets of 8 at 65% of the new TM and AMRAP for the final set 2-3 reps shy of failure. Week two 3 sets of 8 at 72.5% of your new TM and AMRAP for the final set 1-2 reps shy of failure. Week four is different to the first waves Realization phase:

  • 1st set: 5 reps at 50% of TM
  • 2nd set: 3 reps at 60% of TM
  • 3rd set: 2 reps at 70% of TM
  • 4th set: 1 rep at 75% of TM
  • 5th set: to failure at 80% of TM

Week four deload week remains the same as the first wave.

WAVE 5

The third month of training you perform waves of five reps for the first two weeks, week one 6 sets of 5 at 70% of new TM (with the final set being AMRAP 1-2 reps shy of failure), week two you perform 4 sets of 5 reps at 77.5% of TM (with the final set being AMRAP 1-2 reps shy of failure).

Week three you perform 6 sets with two heavy singles this time, one set to failure and 3 warm-up sets:

  • 1st set: 5 reps at 50% of TM
  • 2nd set: 3 reps at 60% of TM
  • 3rd set: 2 reps at 70% of TM
  • 4th set: 1 rep at 75% of TM
  • 5th Set: 1 rep at 80% of TM
  • 6th set: to failure at 85% of TM

Week fours deload week remains the same as the previous waves.

Wave 3

The final month of training you perform waves of sets of three, week one you perform 7 sets of 3 reps (the final set is AMRAP, 2-3 reps shy of failure) at 75% of new TM. Week two 5 sets of three at 75% of TM (the final set AMRAP 1-2 reps shy of failure). Week three’s Realization week is the toughest yet, performing 7 sets up to 90% of TM following the below routine:

  • 1st set: 5 reps at 50% of TM
  • 2nd set: 3 reps at 60% of TM
  • 3rd set: 2 reps at 70% of TM
  • 4th set: 1 rep at 75% of TM
  • 5th Set:1 rep at 80% of TM
  • 6th Set: 1 rep at 85% of TM
  • 7th Set: to failure at 90% of TM

Week four is the deload week, the same as the first three waves deload weeks. 

Exercises

This program focuses on the big three powerlifts plus the overhead press and each session is reserved for just one lift which makes it very different from other intermediate and advanced programs. You can choose what accessory exercises to incorporate based on each lifts specific sticking points and you choose your warm-up routine. But DON’T do more than one main lift per session, you will burn out very quickly!

The following are the main lifts in the Juggernaut program:

  1. Squats
  2. Bench press
  3. Deadlifts
  4. Overhead press

I will suggest some variation accessory exercises you could perform at a low RPE/% of TM to help with sticking points:

  • Squat: Front Squats for quad weakness, Safety Squat Bar for those who tend to dip forward when squatting, Hip Thrusters to strengthen glutes, Romanian Deadlift for glutes and hamstrings.
  • Bench Press: Close Grip press or floor press to help with lockout and weak triceps, Spotto press for mid-range sticking point, 3 second Pause or Pin press for weak off the chest.
  • Deadlift: Stiff Legged Deadlift for weak hamstrings, Trap Barbell or Front Squats for weak off the floor strengthening quads, Rack Pulls or Snatch Grip Deadlift for lockout sticking point, Deficit Deadlift is just a great variation for all ranges of the deadlift in my eyes!
  • Overhead Press: Side Lateral Raises, Pin Press at Forehead level, Rear Delt Flyes, Dumbbell Front Raises, Dumbbell seated shoulder press.

Workout Schedule

Option 1Option 2Option 3Main Lift
MondayMondayMondaySquat
TuesdayWednesdayTuesdayBench Press
ThursdayFridayThursdayDeadlift
FridaySaturdaySaturdayStrict Overhead Press
Workout Schedule Table

You have to train four days per week for the JMS program, the above are three options on how you could schedule your 16-week program weekly routine. I normally choose option two, it just works for me! However, you must allow for sufficient rest between sessions which is why I advise the above options. They accommodate for rest and recovery.

I advise sticking to one schedule for the 16-week program, don’t switch from one to another during the 16 weeks. One needs that consistency to ensure your body gets used to this style of training. In addition, by changing the schedule you also mess up the recovery day schedule and might find yourself burning out towards the end of the program!!

Final Thoughts

This is a great program, as I said before, I struggle to fault it! It’s NOT FOR NOVICE lifters – don’t attempt it, you will not benefit from the JMS program. Purchase the book I recommended because it provides a lot of additional information you will need to know before attempting the program. It’s not that expensive: $8.99 for the Kindle e-book.

Be careful with your accessory training, do not overkill and try maximal effort/high intensity reps. Focus on form and volume, 3 sets of 8 reps, or 3-4 sets of 5 reps is sufficient. Make sure to adapt your lifestyle around this program, get a good night sleep 7-8 hours every night, cut out partying and drinking, and don’t skip sessions.

I hope you enjoyed this review, if you did please feel free to donate as I do this all for free and to help others try to find creditable and reliable scam free program downloads and reviews. Good Luck with the JMS program!

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