The New Workout Plan: The Juggernaut Method

Since starting this blog, I not only have been working on my game, but also on almost all areas of personal development, including my health and fitness….

A year ago, I weighed about 176 lbs.   I then did a round of p90x, a round of p105 X Plus (yeah, making shit up), and then 8 weeks in the gym on a strength training program.

After the p105 X Plus, I was down to about 145 lbs.   Talk about weight loss.

I’ve put some weight back on and am right at about 156 after these 8 weeks in the gym.

Fuck it, I’ll even show you all some pictures.  Not to brag or anything, but if it inspires anybody to get in the gym and bust their ass too, than cool.  If not, that’s cool too…

This was me a year ago:

This is me now:

No, I’m not where I want to be yet, but I’d say I’m made some massive improvements.

Anyway, onto the new workout plan… I’m also fiddling around with a carb-backloading diet right now, which is basically timing when you eat your carbs, and only eating carbs in the afternoons/evenings after you’ve already worked out… that way the carbs are being consumed by your muscles rather than your fat cells, or so the science says.  I’m willing to give it a shot…

Anyway, the workout… again stolen from M&F:

The Juggernaut Method:

First it consists of finding your maxes in the four main exercises: squat, deadlift, bench press, and military press.

Then you multiply your maxes by 90% to find your working maxes.

Then, the workout is as follows:

THE WORKOUT

MONDAY

EXERCISE                          SETS  REPS

BACK SQUAT                        JM *  JM

ROMANIAN DEADLIFT                 3     10-12

WEIGHTED DECLINE SITUP            3     8-12 **

45-DEGREE BACK RAISE              2     15-20

WEIGHTED DECLINE SITUP            2     8-12 **

WEDNESDAY

BENCH PRESS                       JM    JM

CHEST-SUPPORTED ROW               5     12-15 ***

DIP                               2     10

DIP                               1     AMAP ****

BAND PULL-APART                   3     30

PLANK                             3     1 MINUTE

FRIDAY

DEADLIFT                          JM    JM

FRONT SQUAT                       3     5

BARBELL OR DUMBBEL WALKING LUNGE  3     12 STEPS

DUMBBELL SIDE BEND                3     15

SATURDAY

MILITARY PRESS                    JM    JM

WEIGHTED CHINUP OR INVERTED ROW   3     5 **

WEIGHTED DIP                      3     5 **

CHINUP OR INVERTED ROW            5     10-15 ***

DIP                               5     10-15 ***

AB WHEEL                          3     15

* JUGGERNAUT METHOD REP SCHEME
** ADD WEIGHT EACH SET
*** LEAVE TWO REPS "IN THE TANK"
**** AS MANY AS POSSIBLE

With JM = Juggernaut Method Rep Scheme which follows a wave pattern like so:

JUGGERNAUT WAVE-PROGRESSION CHART

                   10s WAVE        8s WAVE

WEEK ONE           60% x 5 x 10    65% x 5 x 8
[Accumulation]

WEEK TWO           55% x 5         60% x 3
[Intensification]  62.5% x 5       67.5% x 3
                   67.5% x 3 x 10  72.5% x 3 x 8

WEEK THREE         50% x 5         50% x 5
[Realization]      60% x 3         60% x 3
                   70% x 1         70% x 2
                   75% x AMAP      75% x 1
                                   80% x AMAP

WEEK FOUR          40% x 5         40% x 5
[Deload]           50% x 5         50% x 5
                   60% x 5         60% x 5

                   5S WAVE        3s WAVE

WEEK ONE           70% x 6 x 5    75% x 7 x 3
[Accumulation]

WEEK TWO           65% x 2        70% x 1
[Intensification]  72.5% x 2      77.5% x 1
                   77.5% x 4 x 5  82.5% x 5 x 3

WEEK THREE         50% x 5        50% x 5
[Realization]      60% x 3        60% x 3
                   70% x 2        70% x 2
                   75% x 1        75% x 1
                   80% x 1        80% x 1
                   85% x AMAP     85% x 1
                                  90% x AMAP

WEEK FOUR          40% x 5        40% x 5
[Deload]           50% x 5        50% x 5
                   60% x 5        60% x 5

75% x 7 x 3 = 75% OF YOUR ONE-REP MAX FOR 7 SETS OF 3 AMAP = AS MANY AS
POSSIBLE

So, overall it’s a 16 week program.  I think I just like it because there’s math involved, lol.   But, naw, I think it sounds good and I expect to get a lot out of it and gain some lean mass in the process.   We’ll see where I am in 16 weeks though…