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Peaking
by Jack C.
Program Description
Final 4 weeks of program with a few tweaks
Program Overview
Level
Intermediate, Novice
Goal
Powerlifting, Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 04, 2024 11:54
Last Edited
Jun 04, 2024 11:56
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
2 Sets
6 Reps
@7
3
Overhead Press (Barbell)
2 Sets
4-6 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
Day 2
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
2
Deadlift (Barbell)
3 Sets
5 Reps
@7
3
Single Leg Press
3 Sets
8-10 Reps
@8
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@8
5
Calf Raise (Bodyweight)
2 Sets
15-20 Reps
Day 3
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Tempo Bench Press
4 Sets
4 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Dip (Bodyweight)
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
2 Sets
6 Reps
@7
3
Overhead Press (Barbell)
2 Sets
4-6 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
Day 2
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
2
Deadlift (Barbell)
3 Sets
5 Reps
@7
3
Single Leg Press
3 Sets
8-10 Reps
@8
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@8
5
Calf Raise (Bodyweight)
2 Sets
15-20 Reps
Day 3
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Tempo Bench Press
4 Sets
4 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Dip (Bodyweight)
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
2 Sets
6 Reps
@7
3
Overhead Press (Barbell)
2 Sets
4-6 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
Day 2
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
2
Deadlift (Barbell)
3 Sets
5 Reps
@7
3
Single Leg Press
3 Sets
8-10 Reps
@8
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@8
5
Calf Raise (Bodyweight)
2 Sets
15-20 Reps
Day 3
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
Day 4
1
Tempo Bench Press
4 Sets
4 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Dip (Bodyweight)
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@9
@10