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Jugg Method Spreadsheet Excel 2007

This document outlines a 16-week strength training program using the 5/3/1 method with waves focusing on different rep ranges (10, 8, 5, 3 reps). It provides the prescribed sets and reps for bench press, deadlift, overhead press, and squat exercises for each week. It also includes an upper body and full body conditioning circuit to be performed on Mondays, Wednesdays, and Fridays.

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Chimpompum
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
92 views

Jugg Method Spreadsheet Excel 2007

This document outlines a 16-week strength training program using the 5/3/1 method with waves focusing on different rep ranges (10, 8, 5, 3 reps). It provides the prescribed sets and reps for bench press, deadlift, overhead press, and squat exercises for each week. It also includes an upper body and full body conditioning circuit to be performed on Mondays, Wednesdays, and Fridays.

Uploaded by

Chimpompum
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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One Rep Max Calculator Used For First Wave

Estimated 1RM

Weight Used

Reps

Bench

205

175

Squat
OH Press
Deadlift

360
130
470

300
110
405

6
5
5

Bench Press
185

Squat
325

Training Maxes (90% of 1RM)


Overhead
115

Deadlift
425

10s Wave
Bench

10s Wave
Deadlift

10s wave
OHP

10s wave
Squat

Accumulation (week 1)

5x10@110

5x10@255

5x10@70

5x10@195

Intensification (week 2)

1x5@100
1x5@115
3x10@125

1x5@235
1x5@265
3x10@285

1x5@65
1x5@70
3x10@80

1x5@180
1x5@205
3x10@220

1x5@95
1x3@110
1x1@130
Reps Achieved

1x5@215
1x3@255
1x1@300
Reps Achieved

1x5@60
1x3@70
1x1@80
Reps Achieved

1x5@165
1x3@195
1x1@225
Reps Achieved

Realization (week 3)

1xAMAP@140
Deload (week 4)

1x5@75
1x5@95
1x5@110

15

1xAMAP@320
1x5@170
1x5@215
1x5@255

12

1xAMAP@85
1x5@45
1x5@60
1x5@70

12

1xAMAP@245
1x5@130
1x5@165
1x5@195

12

8s wave
Bench

8s wave
Deadlift

8s wave
OHP

8s wave
Squat

Accumulation (week 5)

5x8@130

5x8@285

5x8@80

5x8@220

Intensification (week 6)

1x3@120
1x3@135
3x8@145

1x3@260
1x3@295
3x8@315

1x3@70
1x3@80
3x8@85

1x3@200
1x3@225
3x8@245

1x5@100
1x3@120
1x2@140
1x1@150
Reps Achieved

1x5@220
1x3@260
1x2@305
1x1@325
Reps Achieved

1x5@60
1x3@70
1x2@85
1x1@325
Reps Achieved

1x5@170
1x3@200
1x2@235
1x1@250
Reps Achieved

Realization (week 7)

1xAMAP@160
Deload (week 8)

1x5@80
1x5@100
1x5@120

13

1xAMAP@350
1x5@175
1x5@220
1x5@260

100

1xAMAP@95
1x5@50
1x5@60
1x5@70

100

1xAMAP@270
1x5@135
1x5@170
1x5@200

5s wave
Bench

5s wave
Deadlift

5s wave
OHP

5s wave
Squat

Accumulation (week 9)

6x5@150

6x5@625

6x5@245

6x5@235

Intensification (week 10)

1x2@140
1x2@155
4x5@165

1x2@535
1x2@650
4x5@695

1x2@210
1x2@255
4x5@270

1x2@200
1x2@245
4x5@260

1x5@110
1x3@130
1x2@150
1x1@160
1x1@170
1x1@160
Reps Achieved

1x5@450
1x3@535
1x2@625
1x1@670
1x1@715
1x1@670
Reps Achieved

1x5@175
1x3@210
1x2@245
1x1@265
1x1@280
1x1@265
Reps Achieved

1x5@170
1x3@200
1x2@235
1x1@250
1x1@270
1x1@250
Reps Achieved

Realization (week 11)

1xAMAP@185
Deload (week 12)

1x5@85
1x5@110
1x5@130

65

1xAMAP@760
1x5@360
1x5@450
1x5@535

15

1xAMAP@300
1x5@140
1x5@175
1x5@210

12

1xAMAP@285
1x5@135
1x5@170
1x5@200

100

3s wave

3s wave

3s wave

3s wave

Bench

Deadlift

OHP

Squat

Accumulation (week 13)

7x3@275

7x3@710

7x3@280

7x3@610

Intensification (week 14)

1x1@255
1x1@285
5x3@300

1x1@660
1x1@730
5x3@780

1x1@260
1x1@285
5x3@305

1x1@565
1x1@630
5x3@670

1x5@185
1x3@220
1x2@255
1x1@275
1x1@290
1x1@310
Reps Achieved

1x5@475
1x3@565
1x2@660
1x1@710
1x1@755
1x1@805
Reps Achieved

1x5@185
1x3@220
1x2@260
1x1@280
1x1@295
1x1@315
Reps Achieved

1x5@405
1x3@485
1x2@565
1x1@610
1x1@650
1x1@690
Reps Achieved

Realization (week 15)

1xAMAP@330
Deload (week 16)

1x5@145
1x5@185
1x5@220

10

1xAMAP@850
1x5@380
1x5@475
1x5@565

15

1xAMAP@335
1x5@150
1x5@185
1x5@220

12

1xAMAP@730
1x5@325
1x5@405
1x5@0

100

Monday
Bench
horizontal pulling
dips
Abs
upper body conditioning

whatever phase it is
DB rows or Chest supported rows
front
sledgehammer tire hits

5x10-15
3xAMAP
3-5x15-20

Wednesday
Deadlift
Hamsting/Low back
Walking Lunges
Side Bends
Jumping

whatever phase it is
GHR or 45 hyper

weighted or box jumps

3-5x5-10
3-5x12-20 steps
3-5x15-20
4x3, 5x2, 5x1

Friday
Military Press
Lat Pull Down
Dips
Upper body Conditioning

whatever phase it is
5-10x5-10
5x10-20
battle ropes

Saturday
Squat
GHR
back extension
decline sit ups
Sprinting

whatever phase it is

free or weighted

3x10-20
3x10-20
3-5x10-20
10, 15, 20 yards

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