DropSet/Programs/Juggernaut Method 2.0

Strength · Powerlifting

Juggernaut Method 2.0

Chad Wesley Smith's 16-week wave-based strength program. Four waves — Tens, Eights, Fives, Threes — progressively ramp percentage and intensity across Accumulation, Intensification, and Realization weeks. Built around the squat, bench, deadlift, and overhead press with consistent assistance work throughout.

Intermediate 4 days/week 16-week plan ~35–50 min/session

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Free during beta · auto progression, rest timers & PR tracking built in

Progression

How progression works

% of Training Max, +5 kg TM per weekDouble: reach rep ceiling on all sets → +2.5 kg% of Training Max, +2.5 kg TM per week

DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.

The program

Juggernaut Method 2.0 — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.

Week 14 sessions

Squat — Accumulation — Tens Wave

Monday~40–55 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×10 @ 55% 1×10++ @ 60% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Accumulation — Tens Wave

Tuesday~40–55 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×10 @ 55% 1×10++ @ 60% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Accumulation — Tens Wave

Thursday~40–55 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×10 @ 55% 1×10++ @ 60% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Accumulation — Tens Wave

Friday~45–60 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×10 @ 55% 1×10++ @ 60% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 24 sessions

Squat — Intensification — Tens Wave

Monday~40–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×10 @ 55% 2×10 @ 60% 1×10++ @ 65% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Intensification — Tens Wave

Tuesday~40–55 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×10 @ 55% 2×10 @ 60% 1×10++ @ 65% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Intensification — Tens Wave

Thursday~40–55 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×10 @ 55% 2×10 @ 60% 1×10++ @ 65% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Intensification — Tens Wave

Friday~40–55 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×10 @ 55% 2×10 @ 60% 1×10++ @ 65% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 34 sessions

Squat — Realization — Tens Wave

Monday~35–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×10 @ 60% 1×10 @ 65% 1×10++ @ 70% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Realization — Tens Wave

Tuesday~35–50 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×10 @ 60% 1×10 @ 65% 1×10++ @ 70% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Realization — Tens Wave

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×10 @ 60% 1×10 @ 65% 1×10++ @ 70% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Realization — Tens Wave

Friday~40–55 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×10 @ 60% 1×10 @ 65% 1×10++ @ 70% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 44 sessions

Squat — Deload — Tens Wave

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Deload — Tens Wave

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Deload — Tens Wave

Thursday~30–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Deload — Tens Wave

Friday~35–50 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 54 sessions

Squat — Accumulation — Eights Wave

Monday~40–55 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×8 @ 60% 1×8++ @ 65% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Accumulation — Eights Wave

Tuesday~40–55 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×8 @ 60% 1×8++ @ 65% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Accumulation — Eights Wave

Thursday~40–55 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×8 @ 60% 1×8++ @ 65% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Accumulation — Eights Wave

Friday~45–60 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×8 @ 60% 1×8++ @ 65% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 64 sessions

Squat — Intensification — Eights Wave

Monday~40–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×8 @ 60% 2×8 @ 65% 1×8++ @ 70% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Intensification — Eights Wave

Tuesday~40–55 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×8 @ 60% 2×8 @ 65% 1×8++ @ 70% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Intensification — Eights Wave

Thursday~40–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×8 @ 60% 2×8 @ 65% 1×8++ @ 70% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Intensification — Eights Wave

Friday~40–55 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×8 @ 60% 2×8 @ 65% 1×8++ @ 70% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 74 sessions

Squat — Realization — Eights Wave

Monday~35–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×8 @ 65% 1×8 @ 70% 1×8++ @ 75% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Realization — Eights Wave

Tuesday~35–50 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×8 @ 65% 1×8 @ 70% 1×8++ @ 75% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Realization — Eights Wave

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×8 @ 65% 1×8 @ 70% 1×8++ @ 75% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Realization — Eights Wave

Friday~40–55 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×8 @ 65% 1×8 @ 70% 1×8++ @ 75% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 84 sessions

Squat — Deload — Eights Wave

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Deload — Eights Wave

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Deload — Eights Wave

Thursday~30–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Deload — Eights Wave

Friday~35–50 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 94 sessions

Squat — Accumulation — Fives Wave

Monday~40–55 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×5 @ 65% 1×5++ @ 70% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Accumulation — Fives Wave

Tuesday~40–55 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×5 @ 65% 1×5++ @ 70% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Accumulation — Fives Wave

Thursday~40–55 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×5 @ 65% 1×5++ @ 70% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Accumulation — Fives Wave

Friday~45–60 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×5 @ 65% 1×5++ @ 70% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 104 sessions

Squat — Intensification — Fives Wave

Monday~35–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 65% 2×5 @ 70% 1×5++ @ 75% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Intensification — Fives Wave

Tuesday~40–55 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 65% 2×5 @ 70% 1×5++ @ 75% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Intensification — Fives Wave

Thursday~40–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 65% 2×5 @ 70% 1×5++ @ 75% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Intensification — Fives Wave

Friday~40–55 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 65% 2×5 @ 70% 1×5++ @ 75% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 114 sessions

Squat — Realization — Fives Wave

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 70% 1×5 @ 75% 1×5++ @ 80% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Realization — Fives Wave

Tuesday~35–50 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 70% 1×5 @ 75% 1×5++ @ 80% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Realization — Fives Wave

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 70% 1×5 @ 75% 1×5++ @ 80% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Realization — Fives Wave

Friday~40–55 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 70% 1×5 @ 75% 1×5++ @ 80% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 124 sessions

Squat — Deload — Fives Wave

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Deload — Fives Wave

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Deload — Fives Wave

Thursday~30–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Deload — Fives Wave

Friday~35–50 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 134 sessions

Squat — Accumulation — Threes Wave

Monday~40–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×3 @ 70% 1×3++ @ 75% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Accumulation — Threes Wave

Tuesday~40–55 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×3 @ 70% 1×3++ @ 75% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Accumulation — Threes Wave

Thursday~40–55 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×3 @ 70% 1×3++ @ 75% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Accumulation — Threes Wave

Friday~45–60 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×3 @ 70% 1×3++ @ 75% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 144 sessions

Squat — Intensification — Threes Wave

Monday~35–50 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×3 @ 70% 2×3 @ 75% 1×3++ @ 80% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Intensification — Threes Wave

Tuesday~40–50 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×3 @ 70% 2×3 @ 75% 1×3++ @ 80% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Intensification — Threes Wave

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×3 @ 70% 2×3 @ 75% 1×3++ @ 80% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Intensification — Threes Wave

Friday~40–55 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×3 @ 70% 2×3 @ 75% 1×3++ @ 80% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 154 sessions

Squat — Realization — Threes Wave

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×3 @ 75% 1×3 @ 80% 1×3++ @ 85% AMRAP	3:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Realization — Threes Wave

Tuesday~35–50 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×3 @ 75% 1×3 @ 80% 1×3++ @ 85% AMRAP	3:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Realization — Threes Wave

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×3 @ 75% 1×3 @ 80% 1×3++ @ 85% AMRAP	3:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Realization — Threes Wave

Friday~40–50 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×3 @ 75% 1×3 @ 80% 1×3++ @ 85% AMRAP	3:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Week 164 sessions

Squat — Deload — Threes Wave

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Leg Press (Machine)	3×10–15	1:30
Lying Leg Curl (Machine)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

Bench — Deload — Threes Wave

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Cable Fly Crossovers	3×12–15	1:15
Triceps Pushdown	3×12–15	1:15
Face Pull	4×15–20	1:00

Deadlift — Deload — Threes Wave

Thursday~30–45 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Seated Leg Curl (Machine)	3×10–12	1:30
Good Morning (Barbell)	3×8–10	2:00
Lat Pulldown (Cable)	3×10–12	1:30
Ab Wheel	3×10	1:15

OHP — Deload — Threes Wave

Friday~35–50 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:00
Shoulder Press (Dumbbell)	3×10–12	1:30
Lateral Raise (Dumbbell)	4×15–20	1:00
Dumbbell Row	4×10–12	1:30
Face Pull	4×15–20	1:00

Source: Juggernaut Training Systems — Chad Wesley Smith (2012)

DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.

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Squat — Accumulation — Tens Wave

Bench — Accumulation — Tens Wave

Deadlift — Accumulation — Tens Wave

OHP — Accumulation — Tens Wave

Squat — Intensification — Tens Wave

Bench — Intensification — Tens Wave

Deadlift — Intensification — Tens Wave

OHP — Intensification — Tens Wave

Squat — Realization — Tens Wave

Bench — Realization — Tens Wave

Deadlift — Realization — Tens Wave

OHP — Realization — Tens Wave

Squat — Deload — Tens Wave

Bench — Deload — Tens Wave

Deadlift — Deload — Tens Wave

OHP — Deload — Tens Wave

Squat — Accumulation — Eights Wave

Bench — Accumulation — Eights Wave

Deadlift — Accumulation — Eights Wave

OHP — Accumulation — Eights Wave

Squat — Intensification — Eights Wave

Bench — Intensification — Eights Wave

Deadlift — Intensification — Eights Wave

OHP — Intensification — Eights Wave

Squat — Realization — Eights Wave

Bench — Realization — Eights Wave

Deadlift — Realization — Eights Wave

OHP — Realization — Eights Wave

Squat — Deload — Eights Wave

Bench — Deload — Eights Wave

Deadlift — Deload — Eights Wave

OHP — Deload — Eights Wave

Squat — Accumulation — Fives Wave

Bench — Accumulation — Fives Wave

Deadlift — Accumulation — Fives Wave

OHP — Accumulation — Fives Wave

Squat — Intensification — Fives Wave

Bench — Intensification — Fives Wave

Deadlift — Intensification — Fives Wave

OHP — Intensification — Fives Wave

Squat — Realization — Fives Wave

Bench — Realization — Fives Wave

Deadlift — Realization — Fives Wave

OHP — Realization — Fives Wave

Squat — Deload — Fives Wave

Bench — Deload — Fives Wave

Deadlift — Deload — Fives Wave

OHP — Deload — Fives Wave

Squat — Accumulation — Threes Wave

Bench — Accumulation — Threes Wave

Deadlift — Accumulation — Threes Wave

OHP — Accumulation — Threes Wave

Squat — Intensification — Threes Wave

Bench — Intensification — Threes Wave

Deadlift — Intensification — Threes Wave

OHP — Intensification — Threes Wave

Squat — Realization — Threes Wave

Bench — Realization — Threes Wave

Deadlift — Realization — Threes Wave

OHP — Realization — Threes Wave

Squat — Deload — Threes Wave

Bench — Deload — Threes Wave

Deadlift — Deload — Threes Wave

OHP — Deload — Threes Wave

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