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Squats & Science Beginner Peaking Plan
by JC6
1 athletes joined
Program Description
This is a 6 week beginner powerlifting peaking block from Squats & Science. This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. It never hurts to have a well-written program from smart coaches added to the archive! As you’d expect, the average intensity gradually increases, peaking in week 4, before volume is drastically reduced in weeks 5 and 6 while still hitting a few high intensity sets in week 5. The program’s last training day is 3 days before the meet date, but only reaches 80% intensity and is very low volume. This program is 4 days per week. The athlete squats, benches, and deadlift 2 times per training week. Definitely worth checking out for lifters preparing for their first powerlifting meet!
Program Overview
Level
Beginner, Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 15, 2024 04:31
Last Edited
Jun 13, 2024 05:43
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
75%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
55%
65%
75%
85%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
75%
2
Lat Pulldown
3 Sets
12 Reps
@6.5-8
3
Plank
3 Sets
AMRAP
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5-8
3
Sit Up
3 Sets
AMRAP
@7-8
Day 1
1
Squat (Barbell)
1 Set
1 Set
4 Sets
3 Sets
5 Reps
5 Reps
5 Reps
5 Reps
53%
63%
73%
78%
2
Bench Press (Barbell)
1 Set
1 Set
4 Sets
3 Sets
5 Reps
5 Reps
5 Reps
5 Reps
53%
63%
73%
78%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
55%
65%
75%
85%
2
Lat Pulldown
4 Sets
12 Reps
@6.5-8
3
Plank
4 Sets
AMRAP
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
4 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
4 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Sets
3 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
2 Reps
50%
60%
70%
80%
85%
80%
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5-8
3
Sit Up
4 Sets
AMRAP
@7-8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
53%
63%
73%
83%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
53%
63%
73%
83%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
5 Reps
53%
63%
73%
78%
2
Lat Pulldown
4 Sets
12 Reps
@7-8.5
3
Plank
4 Sets
AMRAP
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
3 Reps
1 Reps
3 Reps
55%
65%
75%
85%
90%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
4 Reps
3 Reps
1 Reps
3 Reps
55%
65%
75%
85%
90%
80%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@7-8.5
3
Sit Up
4 Sets
AMRAP
@7-8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
55%
65%
75%
85%
90%
95%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
55%
65%
75%
85%
90%
95%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
53%
63%
73%
83%
2
Lat Pulldown
4 Sets
12 Reps
@7-8.5
3
Plank
4 Sets
AMRAP
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
85%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
2 Sets
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
80%
85%
90%
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@7-8.5
3
Sit Up
4 Sets
AMRAP
@7-8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
80%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
58%
68%
78%
88%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@7-8
3
Plank
3 Sets
AMRAP
@7-8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
1 Set
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
2 Reps
50%
60%
70%
80%
85%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
1 Set
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
2 Reps
50%
60%
70%
80%
85%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
50%
60%
70%
75%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
50%
60%
70%
80%
Day 3
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10