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Peak Performance2
by Beefrib
6 athletes joined
Program Description
Build muscle andd athletic ability
Program Overview
Level
Novice
Goal
Athletics, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2023 12:42
Last Edited
May 08, 2024 02:21
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8