Powerlifting Peak

by Leandro Tavarez

12 athletes joined

Program Description

Peaking for powerlifting

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 05, 2024 07:24
Last Edited
Aug 19, 2024 12:18

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Low Bar)

1

3

1 reps

3 reps

RPE 7

RPE 6

2

Bench Press (Paused)

3

6 reps

65%

3

Bulgarian Split Squat (Dumbbell)

3

8 reps

RPE 7

4

Seated Hamstring Curl

3

12 reps

RPE 7

Day 1

1

Squat (Low Bar)

1

3

1 reps

2 reps

RPE 8

RPE 7

2

Bench Press (Paused)

3

6 reps

65%

3

Bulgarian Split Squat (Dumbbell)

2

8 reps

RPE 6

4

Seated Hamstring Curl

2

12 reps

RPE 6

Day 1

1

Squat (Low Bar)

2

1 reps

RPE 9

2

Bench Press (Paused)

1

6 reps

65%

3

Bulgarian Split Squat (Dumbbell)

1

8 reps

RPE 6

Day 1

1

Squat (Low Bar)

2

3 reps

70%

2

Bench Press (Paused)

2

3 reps

70%

3

Deadlift (Barbell)

2

3 reps

70%

Day 2

1

Bench Press (Paused)

1

3

1 reps

3 reps

RPE 7

RPE 6

2

Deadlift (Barbell)

3

6 reps

50%

3

Lat Pulldown

3

10 reps

RPE 7

Day 2

1

Bench Press (Paused)

1

3

1 reps

2 reps

RPE 8

RPE 7

2

Deadlift (Barbell)

3

6 reps

50%

3

Lat Pulldown

2

10 reps

RPE 6

Day 2

1

Bench Press (Paused)

2

1 reps

RPE 9

2

Deadlift (Barbell)

1

6 reps

50%

Day 2

1

Squat (Low Bar)

2

3 reps

50%

2

Bench Press (Paused)

2

3 reps

50%

3

Deadlift (Barbell)

2

3 reps

50%

Day 3

1

Deadlift (Barbell)

1

3

1 reps

3 reps

RPE 7

RPE 6

2

Squat (Low Bar)

3

6 reps

50%

3

Stiff Leg Deadlift

3

6 reps

RPE 7

4

Incline Curl (Dumbbell)

3

12 reps

RPE 7

Day 3

1

Deadlift (Barbell)

1

3

1 reps

2 reps

RPE 8

RPE 7

2

Squat (Low Bar)

3

6 reps

50%

3

Stiff Leg Deadlift

2

6 reps

RPE 6

4

Incline Curl (Dumbbell)

2

12 reps

RPE 6

Day 3

1

Deadlift (Barbell)

2

1 reps

RPE 9

2

Squat (Low Bar)

1

6 reps

50%

Day 4

1

Bench Press (Paused)

1

3

1 reps

5 reps

RPE 7

RPE 6

2

Pin Press Bench (Barbell)

2

6 reps

RPE 7

3

Lateral Raise (Machine)

3

10 reps

RPE 8

Day 4

1

Bench Press (Paused)

1

3

1 reps

5 reps

RPE 7

RPE 6

2

Pin Press Bench (Barbell)

2

5 reps

RPE 6

3

Lateral Raise (Machine)

2

10 reps

RPE 6

Day 4

1

Bench Press (Paused)

6

1 reps

RPE 6

Day 1

1

Squat (Low Bar)

1 Set

3 Sets

1 Reps

3 Reps

@7

@6

2

Bench Press (Paused)

3 Sets

6 Reps

65%

3

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

@7

4

Seated Hamstring Curl

3 Sets

12 Reps

@7

Day 2

1

Bench Press (Paused)

1 Set

3 Sets

1 Reps

3 Reps

@7

@6

2

Deadlift (Barbell)

3 Sets

6 Reps

50%

3

Lat Pulldown

3 Sets

10 Reps

@7

Day 3

1

Deadlift (Barbell)

1 Set

3 Sets

1 Reps

3 Reps

@7

@6

2

Squat (Low Bar)

3 Sets

6 Reps

50%

3

Stiff Leg Deadlift

3 Sets

6 Reps

@7

4

Incline Curl (Dumbbell)

3 Sets

12 Reps

@7

Day 4

1

Bench Press (Paused)

1 Set

3 Sets

1 Reps

5 Reps

@7

@6

2

Pin Press Bench (Barbell)

2 Sets

6 Reps

@7

3

Lateral Raise (Machine)

3 Sets

10 Reps

@8