Squats & Science Beginner Peaking Plan

by JC6

2 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
Oct 13, 2024 09:13

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Squat (Barbell)

5 reps

50%

60%

70%

75%

Bench Press (Barbell)

5 reps

50%

60%

70%

75%

Day 1

Squat (Barbell)

5 reps

53%

63%

73%

78%

Bench Press (Barbell)

5 reps

53%

63%

73%

78%

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

53%

63%

73%

83%

Bench Press (Barbell)

5 reps

4 reps

3 reps

53%

63%

73%

83%

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

55%

65%

75%

85%

90%

95%

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

55%

65%

75%

85%

90%

95%

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

80%

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

80%

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

1 reps

50%

60%

70%

75%

Bench Press (Barbell)

5 reps

4 reps

3 reps

1 reps

50%

60%

70%

75%

Day 2

Deadlift (Barbell)

5 reps

50%

60%

70%

75%

Lat Pulldown

12 reps

RPE 6.5-8

Plank

AMRAP

RPE 7.5

Day 2

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

55%

65%

75%

85%

Lat Pulldown

12 reps

RPE 6.5-8

Plank

AMRAP

RPE 7.5

Day 2

Deadlift (Barbell)

5 reps

53%

63%

73%

78%

Lat Pulldown

12 reps

RPE 7-8.5

Plank

AMRAP

RPE 7.5

Day 2

Deadlift (Barbell)

5 reps

4 reps

3 reps

53%

63%

73%

83%

Lat Pulldown

12 reps

RPE 7-8.5

Plank

AMRAP

RPE 7.5

Day 2

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

58%

68%

78%

88%

Bent Over Row (Barbell)

12 reps

RPE 7-8

Plank

AMRAP

RPE 7-8

Day 2

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

Day 3

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

55%

65%

75%

85%

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

55%

65%

75%

85%

Day 3

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

85%

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

85%

Day 3

Squat (Barbell)

5 reps

4 reps

3 reps

1 reps

3 reps

55%

65%

75%

85%

90%

80%

Bench Press (Barbell)

5 reps

4 reps

3 reps

1 reps

3 reps

55%

65%

75%

85%

90%

80%

Day 3

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

85%

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

85%

Day 3

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

85%

90%

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

85%

90%

Day 3

Squat (Barbell)

1 reps

RPE 10

Bench Press (Barbell)

1 reps

RPE 10

Deadlift (Barbell)

1 reps

RPE 10

Day 4

Deadlift (Barbell)

5 reps

4 reps

3 reps

50%

60%

70%

80%

Bent Over Row (Barbell)

10 reps

RPE 6.5-8

Sit Up

AMRAP

RPE 7-8

Day 4

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

80%

85%

80%

Bent Over Row (Barbell)

10 reps

RPE 6.5-8

Sit Up

AMRAP

RPE 7-8

Day 4

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

55%

65%

75%

85%

Bent Over Row (Barbell)

10 reps

RPE 7-8.5

Sit Up

AMRAP

RPE 7-8

Day 4

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

85%

90%

Bent Over Row (Barbell)

10 reps

RPE 7-8.5

Sit Up

AMRAP

RPE 7-8

Day 1

Squat (Barbell)

1 Set

4 Sets

5 Reps

50%

60%

70%

75%

Bench Press (Barbell)

1 Set

4 Sets

5 Reps

50%

60%

70%

75%

Day 3

Squat (Barbell)

1 Set

4 Sets

5 Reps

4 Reps

3 Reps

2 Reps

55%

65%

75%

85%

Bench Press (Barbell)

1 Set

4 Sets

5 Reps

4 Reps

3 Reps

2 Reps

55%

65%

75%

85%

Day 2

Deadlift (Barbell)

1 Set

4 Sets

5 Reps

50%

60%

70%

75%

Lat Pulldown

3 Sets

12 Reps

@6.5-8

Plank

3 Sets

AMRAP

@7.5

Day 4

Deadlift (Barbell)

1 Set

5 Sets

5 Reps

4 Reps

3 Reps

50%

60%

70%

80%

Bent Over Row (Barbell)

3 Sets

10 Reps

@6.5-8

Sit Up

3 Sets

AMRAP

@7-8