Squats & Science Beginner Peaking Plan

by JC6
6 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 20, 2025 09:02

Summary

Unlock your strength potential with the Squats & Science Beginner Peaking Plan! Over the course of 6 weeks, this structured program focuses on building foundational strength through barbell squats and bench presses, with four training days each week. You'll progressively increase intensity and volume, ensuring you master proper form while enhancing muscle growth. Perfect for beginners ready to take their lifting to the next level, this plan combines science-backed methods with practical workouts to help you achieve your fitness goals. Get ready to squat deeper and press stronger!
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
3
5 reps
5 reps
5 reps
5 reps
53%
63%
73%
78%
2
Bench Press (Barbell)
1
1
4
3
5 reps
5 reps
5 reps
5 reps
53%
63%
73%
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
53%
63%
73%
83%
2
Bench Press (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
53%
63%
73%
83%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
55%
65%
75%
85%
90%
95%
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
55%
65%
75%
85%
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
50%
60%
70%
80%
85%
80%
2
Bench Press (Barbell)
1
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
50%
60%
70%
80%
85%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1
5 reps
4 reps
3 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
1
3
1
5 reps
4 reps
3 reps
1 reps
50%
60%
70%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
2
Lat Pulldown
3
12 reps
RPE 6.5-8
3
Plank
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Lat Pulldown
4
12 reps
RPE 6.5-8
3
Plank
4
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
53%
63%
73%
78%
2
Lat Pulldown
4
12 reps
RPE 7-8.5
3
Plank
4
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
53%
63%
73%
83%
2
Lat Pulldown
4
12 reps
RPE 7-8.5
3
Plank
4
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
58%
68%
78%
88%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7-8
3
Plank
3
AMRAP
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1
1
1
4
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
5 reps
4 reps
3 reps
1 reps
3 reps
55%
65%
75%
85%
90%
80%
2
Bench Press (Barbell)
1
1
1
1
1
3
5 reps
5 reps
4 reps
3 reps
1 reps
3 reps
55%
65%
75%
85%
90%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Barbell)
1
1
1
4
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
1
5 reps
4 reps
3 reps
3 reps
2 reps
2 reps
50%
60%
70%
80%
85%
90%
2
Bench Press (Barbell)
1
1
1
1
4
1
5 reps
4 reps
3 reps
3 reps
2 reps
2 reps
50%
60%
70%
80%
85%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bent Over Row (Barbell)
3
10 reps
RPE 6.5-8
3
Sit Up
3
AMRAP
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3
3
5 reps
4 reps
3 reps
3 reps
2 reps
2 reps
50%
60%
70%
80%
85%
80%
2
Bent Over Row (Barbell)
4
10 reps
RPE 6.5-8
3
Sit Up
4
AMRAP
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
5 reps
4 reps
3 reps
2 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
10 reps
RPE 7-8.5
3
Sit Up
4
AMRAP
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
2
5 reps
4 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
90%
2
Bent Over Row (Barbell)
4
10 reps
RPE 7-8.5
3
Sit Up
4
AMRAP
RPE 7-8
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