The Juggernaut Method 2.0 Spreadsheet v1.

ONLY make changes in the boxes that are Highlighted Yellow (Except in the Body Fat Sheet)
(The Body Fat Sheet has its own instructions already written.)

IF you want the Barbell Weight subtracted from the total weight for each set, just input
the Barbell Weight and select "YES" in "Barbell Wt Removed" option.

"Round To:"
This area can make it so you can use smaller than 5 lbs plates.
Simply change it to "2.5" or "1.25" in order to use smaller plates.

"Goal Reps"
This area just shows how many reps you need to do in order to beat your last
estimated 1 Rep Max (e1RM) from the last session.

Please read "The Juggernaut Method 2.0" for complete details about the program.
You can find it here: http://store.jtsstrength.com/products/the-juggernaut-method-2-0

Contact: http://MannixCastro.com
Please notify me for any suggestions/corrections/etc.
The Juggernaut Method 2.0 v1.0

Working Round
Lifts Weight Reps 1RM % of Max
Max To
Bench Press 185 4 209 90% 190.00 5
Squat 100 5 117 90% 105.00 5
Overhead Press 143 3 157 90% 145.00 5
Deadlift 100 5 117 90% 105.00 5

Barbell Wt: 45 Yes No

Barbell Wt Removed: No 0

(2-3 Reps Saved) (1-2 Reps Saved) (0 Reps Saved)

10s Wave Accumulation Intensification Realization Deload
Weight Reps Weight Reps Weight Reps Weight
115 10 105 5 95 5 80
115 10 125 5 115 3 95
Bench Press
115 10 130 10 135 1 115
115 10 130 10 145
115 130
Goal Reps 10
Estimated 1RM

10s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
65 10 60 5 55 5 45
65 10 70 5 65 3 55
Squat
65 10 75 10 75 1 65
65 10 75 10 80
65 75
Goal Reps 10
Estimated 1RM

10s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
90 10 80 5 75 5 60
90 10 95 5 90 3 75
Overhead Press
90 10 100 10 105 1 90
90 10 100 10 110
90 100
 Goal Reps 10
Estimated 1RM

10s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
65 10 60 5 55 5 45
65 10 70 5 65 3 55
Deadlift
65 10 75 10 75 1 65
65 10 75 10 80
65 75
Goal Reps 10
Estimated 1RM
Deload
Reps
5
5
5

Deload
Reps
5
5
5

Deload
Reps
5
5
5
Deload
Reps
5
5
5
8s Wave: New Training Max Calculator:
New *
Rep AMAP AMAP Increment
Lift Working Round To Difference
Standard e1RM Reps Per Rep
Max *
Bench Press 165.00 10 0 2.5 5 #VALUE!
Squat 55.00 10 0 5 5 #VALUE!
Overhead Press 120.00 10 0 2.5 5 #VALUE!
Deadlift 55.00 10 0 5 5 #VALUE!

* Note: IF Difference = 1.05 or GREATER (use 2.5 for Upper Body and 5 for Lower Body as Increments Per Rep
IF Difference = 1.05 or LESS (use 1.25 for Upper Body and 2.5 for Lower Body as Increments Per Rep)

Barbell Wt: 45 Yes No

Barbell Wt Removed: No 0

(2-3 Reps Saved) (1-2 Reps Saved) (0 Reps Saved)

8s Wave Accumulation Intensification Realization Deload
Weight Reps Weight Reps Weight Reps Weight
110 8 100 3 85 5 70
110 8 115 3 100 3 85
Bench Press
110 8 120 8 120 2 100
110 8 120 8 125 1
110 120 135
Goal Reps
Estimated 1RM

8s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
40 8 35 3 30 5 25
40 8 40 3 35 3 30
Squat
40 8 40 8 40 2 35
40 8 40 8 45 1
40 40 45
Goal Reps
Estimated 1RM

8s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
80 8 75 3 60 5 50
80 8 85 3 75 3 60
Overhead Press
80 8 90 8 85 2 75
Overhead Press

80 8 90 8 90 1
80 90 100
Goal Reps
Estimated 1RM

8s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
40 8 35 3 30 5 25
40 8 40 3 35 3 30
Deadlift
40 8 40 8 40 2 35
40 8 40 8 45 1
40 40 45
Goal Reps
Estimated 1RM
Body as Increments Per Rep)
dy as Increments Per Rep)

Deload
Reps
5
5
5

Deload
Reps
5
5
5

Deload
Reps
5
5
5
Deload
Reps
5
5
5
5s Wave: New Training Max Calculator:
New *
Rep AMAP AMAP Increment
Lift Working Round To Difference
Standard e1RM Reps Per Rep
Max *
Bench Press 145.00 8 0 2.5 5 #VALUE!
Squat 15.00 8 0 5 5 #VALUE!
Overhead Press 100.00 8 0 2.5 5 #VALUE!
Deadlift 15.00 8 0 5 5 #VALUE!

* Note: IF Difference = 1.05 or GREATER (use 2.5 for Upper Body and 5 for Lower Body as Increments Per Rep
IF Difference = 1.05 or LESS (use 1.25 for Upper Body and 2.5 for Lower Body as Increments Per Rep)

Barbell Wt: 45 Yes No

Barbell Wt Removed: No 0

(2-3 Reps Saved) (1-2 Reps Saved) (0 Reps Saved)

5s Wave Accumulation Intensification Realization Deload
Weight Reps Weight Reps Weight Reps Weight
105 5 95 2 75 5 60
105 5 110 2 90 3 75
Bench Press 105 5 115 5 105 2 90
105 5 115 5 110 1
105 5 115 5 120 1
105 115 125
Goal Reps
Estimated 1RM

5s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
15 5 10 2 10 5 10
15 5 15 2 10 3 10
Squat 15 5 15 5 15 2 10
15 5 15 5 15 1
15 5 15 5 15 1
15 15 15
Goal Reps
Estimated 1RM

5s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
70 5 65 2 50 5 40

Overhead Press
 70 5 75 2 60 3 50
Overhead Press 70 5 80 5 70 2 60
70 5 80 5 75 1
70 5 80 5 80 1
70 80 85
Goal Reps
Estimated 1RM

5s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
15 5 10 2 10 5 10
15 5 15 2 10 3 10
Deadlift 15 5 15 5 15 2 10
15 5 15 5 15 1
15 5 15 5 15 1
15 15 15
Goal Reps
Estimated 1RM
Body as Increments Per Rep)
dy as Increments Per Rep)

Deload
Reps
5
5
5

Deload
Reps
5
5
5

Deload
Reps
5
 5
5

Deload
Reps
5
5
5
3s Wave: New Training Max Calculator:
New *
Rep AMAP AMAP Increment
Lift Working Round To Difference
Standard e1RM Reps Per Rep
Max *
Bench Press 135.00 5 0 2.5 5 #VALUE!
Squat -10.00 5 0 5 5 #VALUE!
Overhead Press 90.00 5 0 2.5 5 #VALUE!
Deadlift -10.00 5 0 5 5 #VALUE!

* Note: IF Difference = 1.05 or GREATER (use 2.5 for Upper Body and 5 for Lower Body as Increments Per Rep
IF Difference = 1.05 or LESS (use 1.25 for Upper Body and 2.5 for Lower Body as Increments Per Rep)

Barbell Wt: 45 Yes No

Barbell Wt Removed: No 0

(2-3 Reps Saved) (1-2 Reps Saved) (0 Reps Saved)

3s Wave Accumulation Intensification Realization Deload
Weight Reps Weight Reps Weight Reps Weight
105 3 95 1 70 5 55
105 3 105 1 85 3 70
105 3 115 3 95 2 85
Bench Press
105 3 115 3 105 1
105 3 115 3 110 1
105 3 115 3 115 1
105 115 125
Goal Reps
Estimated 1RM

3s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
-5 3 -5 1 -5 5 0
-5 3 -5 1 -5 3 -5
-5 3 -5 3 -5 2 -5
Squat
-5 3 -5 3 -5 1
-5 3 -5 3 -5 1
-5 3 -5 3 -5 1
-5 -5 -5
Goal Reps
Estimated 1RM

3s Wave Accumulation Intensification Realization Deload

 Weight Reps Weight Reps Weight Reps Weight
70 3 65 1 45 5 40
70 3 70 1 55 3 45
70 3 75 3 65 2 55
Overhead Press
70 3 75 3 70 1
70 3 75 3 75 1
70 3 75 3 80 1
70 75 85
Goal Reps
Estimated 1RM

3s Wave Accumulation Intensification Realization Deload

Weight Reps Weight Reps Weight Reps Weight
-5 3 -5 1 -5 5 0
-5 3 -5 1 -5 3 -5
-5 3 -5 3 -5 2 -5
Deadlift
-5 3 -5 3 -5 1
-5 3 -5 3 -5 1
-5 3 -5 3 -5 1
-5 -5 -5
Goal Reps
Estimated 1RM
Body as Increments Per Rep)
dy as Increments Per Rep)

Deload
Reps
5
5
5

Deload
Reps
5
5
5

Deload
 Reps
5
5
5

Deload
Reps
5
5
5
 Estimated 1 Rep Max Per Phase:

Bench Overhea
Wave Phase Squat Deadlift
Press d Press
Accumulation
10s Intensificatio
Realization
Accumulation
8s Intensificatio
Realization
Accumulation
5s Intensificatio
Realization
Accumulation
3s Intensificatio
Realization

12
Estimated 1 Rep Max of All Lifts

10
Bench Press
8 Squat
Overhead Pre
6
Deadlift
4

0
Accumulation
Intensification
Realization
Accumulation
Intensification
Realization
Accumulation
Intensification
Realization
Accumulation
Intensification
Realization
 0

Accumulation
Intensification
10s Realization
Accumulation
8s

Intensification
Realization
Accumulation
5s

Intensification
Realization
Accumulation
3s

Intensification
Realization
Lifts

Bench Press
Squat
Overhead Press
Deadlift
Assistance Exercises
Barbell Wt: 45
Round To: 5 Barbell Wt Removed: No Yes No
Wt 60% 55% 50% 45% 40% Assistance Exercise
Bench Press 310.00 190 175 155 140 125
Squat 205.00 125 115 105 95 85
Overhead Press 165.00 100 95 85 75 70
Deadlift 355.00 215 200 180 160 145
Other 0 0 0 0 0
 0
Assistance Exercises
 Body Fat Tracking Chart
A B C D E F G H
(AxB)/100 A-C 100-E (D/F)x100 A-G
Lean
Lean Weight
Date Weight % Body Body Fat Body Weight
Fat (lb) Body Loss Goal
(MM/DD/YR) (lb) Fat % Goal Mass % Goal (lb)
Mass (lb) of Fat (lb)
Goal
7/13/14 163.40 13.70 22.39 141.01 10.00 90.00 156.68 6.72
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
 0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00
0.00 0.00 100.00 0.00 0.00

How to use:
1. Input the date on the date column for that day.
2. Input your weight in the weight column for that day.
3. Input your bodyfat % in the bodyfat % column for that day.
4. Input your "Body Fat % Goal" in the "Body Fat % Goal column for that day.
5. DO NOT change ANY of the values for the other columns.

How to find your Bodyfat %?

You may find some helpful info in this thread I started:
How do you check your Body Fat %?

Classific Women Men (%

ation (% fat) fat)
Essentia
l Fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%
Accepta
ble 25-31% 18-25%
Obese > 32% > 25%