Powerlifting Peaking Program
An advanced program designed to peak strength for a powerlifting meet, with reduced volume and increased intensity towards the end.
4 days a week · 12 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Squat Focus — Heavy squats, assistance for quads/glutes
- Barbell Squats: 4 × 3-5, rest 3 min (Work up to RPE 8-9.)
- Pause Squats: 3 × 3-5, rest 150s
- Leg Press: 3 × 6-10, rest 90s
- Glute Ham Raises: 3 × 8-12, rest 90s
- Plank: 3 × 45-60 seconds, rest 1 min
Day 2 - Bench Focus — Heavy bench, assistance for chest/triceps
5 exercises (Pro).
Day 3 - Rest/Active Recovery — Mobility and recovery
Rest day.
Day 4 - Deadlift Focus — Heavy deadlifts, assistance for back/hamstrings
5 exercises (Pro).
Day 5 - Accessory Day — Upper body and minor muscle groups
6 exercises (Pro).
Run day 1 with no account