Thread: Juggernaut training

post what you do

It figures someone would want a free split :P

I've done 4-day a week splits for as long as I can remember. I'm switching to 3-days a week so I'm following his exact scheme from the e-book. Here is a capture of a spreadsheet I put together.

And as a note, instead of doing dips on both days of upper body, I'm switching it out to BB bench on military press day.

Best advice i can give you is:


- Be conservative with your starting weights. 90% is an upper limit for your training maxes.

- Be conservative with your increases after each wave. Use the smallest possible increments-per-rep as possible for everything. Make sure your new training maxes are well below your predicted maxes like he says. Again, 90% is an upper limit.

- Don't go nuts on the accessory work. Do your main exercise, one opposing compound exercise, and maybe an isolation or two for weak points then conditioning. Keep the sessions short. (I made this mistake and paid for it).

- If you ever plan on competing in powerlifting get a head start now and do paused bench on the chest, paused/ATG squats in the hole (or both together), and do all your deadlifts from a dead stop without any bounce. Trust me, it's a lot better doing it now than later on. Of course, you'll have to drop your training maxes even more but thats fine if you're in it for the long haul.


Most of this is repeated in the book, but some people gloss over it. It's actually really important. That said it's a great program and so long as you follow those rules you can stay on it for a long time.