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12 Week Peaking Program by Cast Iron Strength

By Myworkouts

Experience
Intermediate (2-3 years)
Time
49 minutes/day | 4 days/week | 12 weeks
Good for
Powerlifting, Gain Strength
Equipment
Barbell, Squat Rack, 1 x Dumbbell, Flat Bench, Row Cable Machine, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Back Hyperextension Bench, Rope Cable Machine, Tricep Rope Attachment, Seated Ab Crunch Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description


Quads, Lats, Traps, Glutes, Triceps, Shoulders, Back (Lower)

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Barbell Back Squat▶
1. Barbell Back Squat
6 sets, 10 reps, (rest 60s)
Set 1 - 2: 60% of 1RM Set 3 - 4: 65% of 1RM Set 5 - 6: 70% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
2. Supported Single Arm Dumbbell Bent-over Row
5 sets, 10 reps, (rest 60s)
RPE 6-7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crossed-Arm Barbell Front Squat▶
3. Crossed-Arm Barbell Front Squat
4 sets, 4 reps, (rest 60s)
RPE 5-6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Floor Press▶
4. Barbell Floor Press
2 sets, 10 reps, (rest 60s)
90% of lightest bench set this week
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Cable Row▶
5. Seated Cable Row
3 sets, 12 reps, (rest 60s)
RPE 5-6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
6. Seated Dumbbell Shoulder Press
3 sets, 12 reps, (rest 60s)
RPE 5-6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hyperextension▶
7. Hyperextension
3 sets, 12 reps, (rest 60s)
RPE 5-6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back (Lower), Chest, Hamstrings, Triceps, Biceps, Abs

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Barbell Deadlift▶
1. Barbell Deadlift
5 sets, 4 reps, (rest 60s)
Pause at mid-shin level for 2-3 secs RPE 6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Bench Press▶
2. Barbell Bench Press
6 sets, 10 reps, (rest 60s)
Set 1 - 2: 63% of 1RM Set 3 - 4: 68% of 1RM Set 5 - 6: 73% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Deadlift▶
3. Barbell Deadlift
5 sets, 4 reps, (rest 60s)
RPE 6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Romanian Deadlift▶
4. Barbell Romanian Deadlift
2 sets, 12 reps, (rest 60s)
30% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Tricep Extension▶
5. Rope Tricep Extension
3 sets, 12 reps, (rest 60s)
50-60%
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Dumbbell Biceps Curl▶
6. Standing Dumbbell Biceps Curl
3 sets, 12 reps, (rest 60s)
50-60%
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Ab Crunch Machine▶
7. Ab Crunch Machine
3 sets, 12 reps, (rest 60s)
50-60%
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Lats, Traps, Glutes, Triceps, Shoulders, Back (Lower)

Scroll to top

Barbell Back Squat▶
1. Barbell Back Squat
6 sets, 10 reps, (rest 60s)
Set 1 - 2: 60% of 1RM Set 3 - 4: 65% of 1RM Set 5 - 6: 70% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
2. Supported Single Arm Dumbbell Bent-over Row
5 sets, 10 reps, (rest 60s)
RPE 6-7
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Crossed-Arm Barbell Front Squat▶
3. Crossed-Arm Barbell Front Squat
4 sets, 4 reps, (rest 60s)
RPE 5-6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Floor Press▶
4. Barbell Floor Press
2 sets, 10 reps, (rest 60s)
90% of lightest bench set this week
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Cable Row▶
5. Seated Cable Row
3 sets, 12 reps, (rest 60s)
RPE 5-6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
6. Seated Dumbbell Shoulder Press
3 sets, 12 reps, (rest 60s)
RPE 5-6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hyperextension▶
7. Hyperextension
3 sets, 12 reps, (rest 60s)
RPE 5-6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back (Lower), Chest, Hamstrings, Triceps, Biceps, Abs

Scroll to top

Barbell Deadlift▶
1. Barbell Deadlift
5 sets, 4 reps, (rest 60s)
Pause at mid-shin level for 2-3 secs RPE 6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Bench Press▶
2. Barbell Bench Press
6 sets, 10 reps, (rest 60s)
Set 1 - 2: 63% of 1RM Set 3 - 4: 68% of 1RM Set 5 - 6: 73% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Deadlift▶
3. Barbell Deadlift
5 sets, 4 reps, (rest 60s)
RPE 6
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Romanian Deadlift▶
4. Barbell Romanian Deadlift
2 sets, 12 reps, (rest 60s)
30% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Tricep Extension▶
5. Rope Tricep Extension
3 sets, 12 reps, (rest 60s)
50-60%
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Dumbbell Biceps Curl▶
6. Standing Dumbbell Biceps Curl
3 sets, 12 reps, (rest 60s)
50-60%
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Ab Crunch Machine▶
7. Ab Crunch Machine
3 sets, 12 reps, (rest 60s)
50-60%
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Tue Oct 19 2021 00:58:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:58:03 GMT+0000 (Coordinated Universal Time)

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