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The Comeback (peak phase)
by Teemu
1 athletes joined
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
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 13, 2024 05:54
Last Edited
Jun 06, 2024 04:36
down_app
Week 1
1 / 12 Weeks
Day 1
1
Cossack Squat
1 Set
1 Set
10 Reps
10 Reps
@7
@8
2
Overhead Squat
1 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 Pulldown
2 Sets
10 Reps
4
Bench Press (Close Grip)
2 Sets
10 Reps
@6
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
@6
@7
3
Hack Squat
2 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
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
8-10 Reps
6B
Leg Curl
3 Sets
8-10 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
4 Sets
5 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
5A
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Cable)
3 Sets
8-10 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
4 Sets
3 Reps
@7
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
8-10 Reps
4B
Leg Extension
3 Sets
8-10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
5 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
4 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
8-10 Reps
6B
Leg Curl
3 Sets
8-10 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
5A
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Cable)
3 Sets
8-10 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
4 Sets
3 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
8-10 Reps
4B
Leg Extension
3 Sets
8-10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
5 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
8-10 Reps
6B
Leg Curl
3 Sets
8-10 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
5A
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Cable)
3 Sets
8-10 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@6
@7
@8
@9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
8-10 Reps
4B
Leg Extension
3 Sets
8-10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
5 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8-9
@8-9.5
@9-10
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
8-10 Reps
6B
Leg Curl
3 Sets
8-10 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8-9
@8-9.5
@9-10
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
5A
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Cable)
3 Sets
8-10 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
@7
@8
@9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
8-10 Reps
4B
Leg Extension
3 Sets
8-10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
5 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
1 Set
3 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
3 Reps
@8-10
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Reps
@8
3
Hack Squat
3 Sets
10 Reps
@8-9
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@8
@7
@8
@9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10 Reps
4B
Leg Extension
3 Sets
10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
4 Sets
3 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
4 Sets
3 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
4 Sets
3 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
1 mins
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@6
@7
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
1 mins
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@6
@7
@8
@9
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@8
@6
@7
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10 Reps
4B
Leg Extension
3 Sets
10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@6
@7
@8
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@8
@6
@7
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
1 mins
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@8
@6
@7
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@7
@8
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10 Reps
4B
Leg Extension
3 Sets
10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@8
@6
@7
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@8
@7
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
1 mins
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@8
@7
@8
@9
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
5
Bicep Curl (Barbell)
3 Sets
10 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10 Reps
4B
Leg Extension
3 Sets
10 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@8
@7
@8
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Squat (Barbell)
1 Set
1 Set
1 Reps
10 Reps
@6
@6
3
Romanian Deadlift (Barbell)
1 Set
10 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Reps
10 Reps
@6
@6
3
Lat Pulldown
1 Set
10 Reps
@8
4
Bench Press (Close Grip)
1 Set
10 Reps
@8
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Reps
8 Reps
@6
@6
3
Hack Squat
1 Set
10 Reps
@8
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Reps
10 Reps
@6
@6
3
Seated Wide-Grip Row (Cable)
1 Set
10 Reps
@8
4
Seated Overhead Press (Dumbbell)
1 Set
10 Reps
@8
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@8
@10
4
Leg Extension
3 Sets
1 mins
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@8
@10
3
Lat Pulldown
3 Sets
10 Reps
@6
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@8
@10
3
Leg Curl
3 Sets
1 mins
@6
Day 4
1A
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@6
@8
@10
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@6