Day 1
Accumulation (10s) - Squat
3 exercises
Squat
4 x 60% x 10 / 60% x 10+
Quads
Front Squat
3 x 10 @ RPE 7
Quads
Barbell Row
3 x 8-12 @ RPE 8
Back
Built-in training plan
Juggernaut Method Base Template
Chad Wesley Smith's 16-week strength cycle uses a 90% training max and four four-week waves: 10s, 8s, 5s, and 3s. Each wave moves through accumulation, intensification, realization AMRAP, and deload weeks. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 4
- Weeks
- 16
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Juggernaut Method Base Template right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
Chad Wesley Smith's 16-week strength cycle uses a 90% training max and four four-week waves: 10s, 8s, 5s, and 3s. Each wave moves through accumulation, intensification, realization AMRAP, and deload weeks.
Max lifts
SquatBench PressDeadliftOverhead Press
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 4
- Weeks
- Planned weeks: 16
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
16
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Accumulation (10s) - Bench Press
3 exercises
Bench Press
4 x 60% x 10 / 60% x 10+
Chest
Close-Grip Bench Press
3 x 10 @ RPE 7
Chest
Pull-Ups
3 x 8-12 @ RPE 8
Back
Day 3
Accumulation (10s) - Deadlift
3 exercises
Deadlift
4 x 60% x 10 / 60% x 10+
Back
Deficit Deadlift
3 x 10 @ RPE 7
Back
Barbell Row
3 x 8-12 @ RPE 8
Back
Day 4
Accumulation (10s) - Overhead Press
3 exercises
Overhead Press
4 x 60% x 10 / 60% x 10+
Shoulders
Push Press
3 x 10 @ RPE 7
Shoulders
Pull-Ups
3 x 8-12 @ RPE 8
Back
[Progression contract]
How it progresses
When it changes
at the end of the stored block · when the AMRAP threshold is met
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Questions about Juggernaut Method Base Template
Training days per week: 4. Check the day-by-day preview before you start.
Planned weeks: 16. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]