4 week peaking program

by Daniel M.

9 athletes joined

Program Description

Found this peaking program online but it did not have an excel file or is not on this app

Program Overview

Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 09, 2024 09:55
Last Edited
Aug 19, 2024 12:19

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Low Bar)

4

3 reps

90%

2

Squat (Low Bar)

4

3 reps

82%

3

Good Morning

4

3 reps

RPE 10

Day 1

1

Squat (Low Bar)

2

3 reps

95%

2

Squat (Low Bar)

2

3 reps

87%

3

Good Morning

2

3 reps

RPE 10

Day 1

1

Squat (Low Bar)

2

3 reps

75%

2

Squat (Low Bar)

1

3 reps

60%

3

Good Morning

1

3 reps

RPE 10

Day 1

1

Bench Press (Paused)

3

3 reps

50%

Day 2

1

Bench Press (Paused)

4

3 reps

95%

2

Bench Press (Paused)

4

3 reps

90%

3

Upright Row (Barbell)

2

10 reps

RPE 10

4

Bent Over Row (Barbell)

2

12 reps

RPE 10

Day 2

1

Bench Press (Paused)

2

3 reps

95%

2

Bench Press (Paused)

2

3 reps

90%

3

Upright Row (Barbell)

2

10 reps

RPE 10

4

Bent Over Row (Barbell)

2

12 reps

RPE 10

Day 2

1

Bench Press (Paused)

3

3 reps

90%

2

Bench Press (Paused)

1

3 reps

80%

Day 2

1

Sumo Deadlift (Barbell)

3

3 reps

RPE 6

2

Squat (Low Bar)

3

3 reps

RPE 6

Day 3

1

Sumo Deadlift (Barbell)

4

3 reps

90%

2

Sumo Deadlift (Barbell)

4

3 reps

82%

3

Squat (Low Bar)

4

3 reps

RPE 10

Day 3

1

Sumo Deadlift (Barbell)

3

3 reps

95%

2

Sumo Deadlift (Barbell)

3

3 reps

90%

3

Squat (Low Bar)

3

3 reps

50%

Day 3

1

Sumo Deadlift (Barbell)

2

3 reps

60%

2

Sumo Deadlift (Barbell)

1

3 reps

50%

3

Squat (Low Bar)

2

3 reps

40%

Day 4

1

Bench Press (Paused)

4

3 reps

65%

2

Incline Bench Press (Barbell)

6

3 reps

RPE 10

3

Bent Over Row (Barbell)

2

12 reps

RPE 10

4

Upright Row (Barbell)

2

5 reps

RPE 10

Day 4

1

Bench Press (Paused)

2

3 reps

65%

2

Incline Bench Press (Barbell)

3

3 reps

RPE 10

3

Bent Over Row (Barbell)

5

12 reps

RPE 10

4

Upright Row (Barbell)

5

5 reps

RPE 10

Day 4

1

Bench Press (Paused)

3

3 reps

55%

Day 4

1

Bench Press (Paused)

4 Sets

3 Reps

65%

2

Incline Bench Press (Barbell)

6 Sets

3 Reps

@10

3

Bent Over Row (Barbell)

2 Sets

12 Reps

@10

4

Upright Row (Barbell)

2 Sets

5 Reps

@10

Day 3

1

Sumo Deadlift (Barbell)

4 Sets

3 Reps

90%

2

Sumo Deadlift (Barbell)

4 Sets

3 Reps

82%

3

Squat (Low Bar)

4 Sets

3 Reps

@10

Day 1

1

Squat (Low Bar)

4 Sets

3 Reps

90%

2

Squat (Low Bar)

4 Sets

3 Reps

82%

3

Good Morning

4 Sets

3 Reps

@10

Day 2

1

Bench Press (Paused)

4 Sets

3 Reps

95%

2

Bench Press (Paused)

4 Sets

3 Reps

90%

3

Upright Row (Barbell)

2 Sets

10 Reps

@10

4

Bent Over Row (Barbell)

2 Sets

12 Reps

@10