Juggernaut Method — Base Template

Sixteen weeks move from tens to eights, fives and triples, with rep-out tests adjusting each lift's training max.

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Your numbers

Enter these 8 numbers and Catalyst works out every workout from them.

Planned weights

Back squat

Barbell overhead press

Conventional deadlift

Barbell bench press

Details

Back squat increase

Barbell bench press increase

Barbell overhead press increase

Conventional deadlift increase

Smallest weight jump

Week by week

Every workout, as Catalyst would give it to you.

Enter your numbers above to see every workout.

The schedule

4 workouts a week, on whichever days suit you.

Week	Session 1	Session 2	Session 3	Session 4
1	Bench	Squat	Press	Deadlift
2	Bench	Squat	Press	Deadlift
3	Bench	Squat	Press	Deadlift
4	Bench	Squat	Press	Deadlift
5	Bench	Squat	Press	Deadlift
6	Bench	Squat	Press	Deadlift
7	Bench	Squat	Press	Deadlift
8	Bench	Squat	Press	Deadlift
9	Bench	Squat	Press	Deadlift
10	Bench	Squat	Press	Deadlift
11	Bench	Squat	Press	Deadlift
12	Bench	Squat	Press	Deadlift
13	Bench	Squat	Press	Deadlift
14	Bench	Squat	Press	Deadlift
15	Bench	Squat	Press	Deadlift
16	Bench	Squat	Press	Deadlift

How it works

The program’s own rules, as Catalyst runs them.

Start each lift’s training maximum at ninety percent of its one-rep maximum, rounded upward. Take the last set for as many reps as possible where marked AMRAP. After realization, adjust only that lift’s training maximum: subtract the wave rep target from completed reps, multiply by your chosen increase, add that adjustment to your current training maximum and round the new maximum upward. Reps below the target can lower the maximum. Deload with the current maximum and choose accessories yourself.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

Barbell
Flat bench
Squat rack

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Find your program

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