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4 week peaking program
by Daniel M.
6 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
Jun 13, 2024 08:33
down_app
Week 1
1 / 4 Weeks
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
Day 1
1
Squat (Low Bar)
2 Sets
3 Reps
95%
2
Squat (Low Bar)
2 Sets
3 Reps
87%
3
Good Morning
2 Sets
3 Reps
@10
Day 2
1
Bench Press (Paused)
2 Sets
3 Reps
95%
2
Bench Press (Paused)
2 Sets
3 Reps
90%
3
Upright Row (Barbell)
2 Sets
10 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
12 Reps
@10
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
3 Reps
95%
2
Sumo Deadlift (Barbell)
3 Sets
3 Reps
90%
3
Squat (Low Bar)
3 Sets
3 Reps
50%
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
3 Reps
@10
3
Bent Over Row (Barbell)
5 Sets
12 Reps
@10
4
Upright Row (Barbell)
5 Sets
5 Reps
@10
Day 1
1
Squat (Low Bar)
2 Sets
3 Reps
75%
2
Squat (Low Bar)
1 Set
3 Reps
60%
3
Good Morning
1 Set
3 Reps
@10
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
90%
2
Bench Press (Paused)
1 Set
3 Reps
80%
Day 3
1
Sumo Deadlift (Barbell)
2 Sets
3 Reps
60%
2
Sumo Deadlift (Barbell)
1 Set
3 Reps
50%
3
Squat (Low Bar)
2 Sets
3 Reps
40%
Day 4
1
Bench Press (Paused)
3 Sets
3 Reps
55%
Day 1
1
Bench Press (Paused)
3 Sets
3 Reps
50%
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Squat (Low Bar)
3 Sets
3 Reps
@6