Gymscore · Program schedule
Juggernaut Method: Program schedule
The Juggernaut Method uses longer rep waves to organize strength training. Gymscore’s adaptation gives each main lift a day and moves through blocks of tens, eights, fives and threes, with the role of the week changing inside each wave.
Who this template suits
A lifter who wants a longer structured block and is willing to track wave position and training-max references.
When to choose another option
You want the same rep target at every workout or need to frequently rearrange the main-lift schedule.
Template length
16 weeks
The saved plan has four sessions per week across 16 weeks. Each four-week wave includes changing work and a deload, before moving to the next rep emphasis.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. 10s Wave · weeks 1–4
10s Accumulation/Intensification/Realization/Deload
Squat Day · Squat + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 10 | 2 min |
| Romanian Deadlift | 3 | 10-12 | 2 min |
| Leg Press | 3 | 10-15 | 90s |
| Lying Leg Curl | 3 | 10-15 | 60s |
| Ab Wheel Rollout | 3 | 10-15 | 60s |
Bench Day · Bench + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 5 | 10 | 2 min |
| Incline Dumbbell Press | 3 | 10-12 | 90s |
| Barbell Row | 4 | 8-12 | 90s |
| Face Pull | 3 | 15-20 | 60s |
| Barbell Curl | 3 | 10-12 | 60s |
| Cable Tricep Pushdown | 3 | 10-12 | 60s |
Deadlift Day · Deadlift + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 5 | 10 | 2 min |
| Front Squat | 3 | 8-10 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Pull-ups | 3 | 8-12 | 90s |
| Hanging Leg Raise | 3 | 10-15 | 60s |
OHP Day · OHP + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 5 | 10 | 2 min |
| Close-Grip Bench Press | 3 | 8-10 | 90s |
| Seated Cable Row | 4 | 10-12 | 60s |
| Dumbbell Lateral Raise | 4 | 12-15 | 60s |
| Dip | 3 | AMRAP | 90s |
2. 8s Wave · weeks 5–8
8s Wave
Squat Day · Squat + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 8 | 2 min |
| Romanian Deadlift | 3 | 8-10 | 2 min |
| Leg Press | 3 | 10-12 | 90s |
| Lying Leg Curl | 3 | 10-12 | 60s |
| Ab Wheel Rollout | 3 | 10-15 | 60s |
Bench Day · Bench + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 5 | 8 | 2 min |
| Incline Dumbbell Press | 3 | 8-10 | 90s |
| Barbell Row | 4 | 8-10 | 90s |
| Face Pull | 3 | 15-20 | 60s |
| Barbell Curl | 3 | 8-10 | 60s |
| Cable Tricep Pushdown | 3 | 8-10 | 60s |
Deadlift Day · Deadlift + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 5 | 8 | 2 min |
| Front Squat | 3 | 6-8 | 2 min |
| Barbell Hip Thrust | 3 | 10-12 | 90s |
| Pull-ups | 3 | 8-12 | 90s |
| Hanging Leg Raise | 3 | 10-15 | 60s |
OHP Day · OHP + Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 5 | 8 | 2 min |
| Close-Grip Bench Press | 3 | 6-8 | 90s |
| Seated Cable Row | 4 | 8-10 | 60s |
| Dumbbell Lateral Raise | 4 | 12-15 | 60s |
| Dip | 3 | AMRAP | 90s |
3. 5s Wave · weeks 9–12
5s Wave
Squat Day · Squat
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 5 | 3 min |
| Romanian Deadlift | 3 | 6-8 | 2 min |
| Leg Press | 3 | 8-10 | 90s |
| Lying Leg Curl | 3 | 8-10 | 60s |
| Ab Wheel Rollout | 3 | 10 | 60s |
Bench Day · Bench
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 5 | 5 | 2 min |
| Incline Dumbbell Press | 3 | 6-8 | 90s |
| Barbell Row | 4 | 5-8 | 2 min |
| Face Pull | 3 | 15-20 | 60s |
| Barbell Curl | 2 | 8-10 | 60s |
Deadlift Day · Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 5 | 5 | 3 min |
| Front Squat | 3 | 5-6 | 2 min |
| Barbell Hip Thrust | 3 | 8-10 | 90s |
| Pull-ups | 3 | 6-10 | 90s |
OHP Day · OHP
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 5 | 5 | 2 min |
| Close-Grip Bench Press | 3 | 5-6 | 90s |
| Seated Cable Row | 3 | 8-10 | 60s |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
4. 3s Wave · weeks 13–16
3s Wave
Squat Day · Squat
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 3 | 3 min |
| Romanian Deadlift | 3 | 5-6 | 2 min |
| Leg Press | 3 | 6-8 | 2 min |
| Lying Leg Curl | 3 | 6-8 | 60s |
Bench Day · Bench
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 5 | 3 | 3 min |
| Barbell Row | 3 | 5-6 | 2 min |
| Incline Dumbbell Press | 3 | 5-8 | 90s |
| Face Pull | 3 | 15-20 | 60s |
Deadlift Day · Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 5 | 3 | 3 min |
| Front Squat | 3 | 3-5 | 2 min |
| Pull-ups | 3 | 5-8 | 90s |
| Hanging Leg Raise | 3 | 10 | 60s |
OHP Day · OHP
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 5 | 3 | 2 min |
| Close-Grip Bench Press | 3 | 3-5 | 2 min |
| Seated Cable Row | 3 | 6-8 | 60s |
| Dumbbell Lateral Raise | 3 | 12-15 | 60s |
Questions answered
How long is this version?
Sixteen weeks, organized into four rep waves.
What are the four weekly sessions?
The saved adaptation has squat, bench, deadlift and overhead-press days with additional exercises.
How do accessories progress?
Their saved rules use rep ranges. Review their own completed sets rather than tying every increase to the main lift’s training-max change.