Juggernaut 10’s

Increase your one rep max over a period of waves and phases.  Each wave lasts 4 weeks.  First week is Accumulation phase, followed by Intensification phase, then realization phase and ending with a deload phase. Other waves are in different programs titled Juggernaut 8’s, Juggernaut 5’s and Juggernaut 3’s.
You first need to find your 1 rep max numbers and then there is a calculation (and excel file) online which will input the weight for all your main lifts.  

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Floor Press (Barbell)

Dumbbell Row

Dip (Bodyweight)

Chest Fly (Cable)

Lat Pulldown

Deadlift (Barbell)

Hack Squat

Good Morning

Walking Lunge (Dumbbell)

T-Bar Row

Military Press (Barbell)

Shrug (Barbell)

Chin-Up (Bodyweight)

Dip (Weighted)

Arnold Press

Rear Delt Fly (Dumbbell)

Squat (Barbell)

Front Squat (Barbell)

Leg Press

Leg Curl

Back Extension (Weighted)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (behind neck)

Deficit Deadlift (Barbell)

V-Grip Barbell Row

Standing Calf Raise

Front / Side Raises

Shrug (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lat Press Down

Single Leg Curl

Back Extension

Pullover (Dumbbell)

Incline Bench Press (Barbell)

Lat Pulldown (Close Grip)

Barbell Row

Stiff Leg Deadlift

Hip Thrust (Barbell)

Face Pull

Chest Fly (Dumbbell)

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