Base-Peak home gym

8 weeks of base building followed by 8 weeks of peaking geared towards my home gym with a rack, barbell, and dumbells only. Inspired by Bullmastiff

First 8 weeks is made up of 4 2-week cycles:
Each day has a a primary lift which ends with an AMRAP set. Use autoregulation to set the weight for the second week of each cycle. Each pound above the rep target =  add 1% of your 1RM to the weight. Reset after each 2 week cycle.

Last 8 weeks is made up of 2 3-week cycles followed by a deload week and then testing/competition.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Hip Thrust (Barbell)

Plank

Bench Press (Barbell)

Bench Press (Close Grip)

Arnold Press

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Squat (Paused)

Lunge (Barbell)

Pull-Up (Bodyweight)

Hanging Leg Raise

Seated Overhead Press (Barbell)

Spoto Press

Chest Fly (Dumbbell)

Skull Crusher (Dumbbell)

Pin Squat

Deadlift (Paused)

Sit Up

Rear Delt Fly (Dumbbell)

Plate Raise

Box Squat (Barbell)

Bench Press (Dumbbell)

Tricep Extension (Dumbbell)

Seated Overhead Press (Dumbbell)

Tempo Overhead Press

Start Base Phase

Start Peak Phase

Deload

Test / Competition

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