Program Description
So we've now done the base phase of this program and our bodies should be ready for the next step! In this peak phase we'll go for fewer reps with heavier weight and get ourselves ready to try the one rep maxes! So dust off your lifting belt and get ready to hoist some heavy ass weights!
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 13, 2024 05:54
- Last EditedOct 11, 2024 01:49
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
1
1
10 reps
10 reps
RPE 7
RPE 8
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
8-10 reps
-
6B
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
8-10 reps
-
6B
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
8-10 reps
-
6B
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
8-10 reps
-
6B
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Squat (Barbell)
1
1
1 reps
10 reps
RPE 6
RPE 6
3
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
4
Leg Extension
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
2
5 reps
RPE 6
3
Lat Pulldown
2
10 reps
-
4
Bench Press (Close Grip)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
4
5 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5B
Bicep Curl (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5B
Bicep Curl (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5B
Bicep Curl (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5B
Bicep Curl (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
3 reps
RPE 8-10
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
4
3 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1 reps
10 reps
RPE 6
RPE 6
3
Lat Pulldown
1
10 reps
RPE 8
4
Bench Press (Close Grip)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 6
RPE 7
3
Hack Squat
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
4
3 reps
RPE 7
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
8-10 reps
-
4B
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
8-10 reps
-
4B
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
8-10 reps
-
4B
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
8-10 reps
-
4B
Leg Extension
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
RPE 9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10 reps
-
4B
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 6
RPE 7
-
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10 reps
-
4B
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10 reps
-
4B
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10 reps
-
4B
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 6
3
Hack Squat
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
2
AMRAP
-
1B
Chin-Up (Bodyweight)
2
AMRAP
-
2
Bench Press (Barbell)
2
5 reps
RPE 6
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
-
5B
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
-
5B
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
-
5B
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
-
5B
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
-
5B
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 6
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1 reps
10 reps
RPE 6
RPE 6
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Cossack Squat1 Set
1 Set
10 Reps
10 Reps
@7
@8
2
Overhead Squat1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)2 Sets
5 Reps
@6
4
Romanian Deadlift (Barbell)2 Sets
10 Reps
@6
Day 2
1
Chin-Up (Bodyweight)3 Sets
AMRAP
-
2
Overhead Press (Barbell)2 Sets
5 Reps
@6
3
Lat Pulldown2 Sets
10 Reps
-
4
Bench Press (Close Grip)2 Sets
10 Reps
@6
Day 3
1
Jefferson Curl2 Sets
10 Reps
-
2
Deadlift (Barbell)1 Set
1 Set
3 Reps
3 Reps
@6
@7
3
Hack Squat2 Sets
10 Reps
@6
Day 4
1A
Dip (Bodyweight)2 Sets
AMRAP
-
1B
Chin-Up (Bodyweight)2 Sets
AMRAP
-
2
Bench Press (Barbell)2 Sets
5 Reps
@6
3
Seated Wide-Grip Row (Cable)2 Sets
10 Reps
-
4
Seated Overhead Press (Dumbbell)2 Sets
10 Reps
@6