Free personalized workout plan

12 Week Peaking Program by Cast Iron Strength

By Cast Iron Strength

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

65 minutes

Genders

Male

Goals

Gain Strength (Male)
Powerlifting (Male)
Description

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back,

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

65 minutes

Genders

Male

Days per week

4 days

Goals

Gain Strength (Male)
Powerlifting (Male)
Description

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back,

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets10, 10, 8, 8, 6, 6 reps60s
Set 1 - 2: 60% of 1RM Set 3 - 4: 65% of 1RM Set 5 - 6: 70% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
RPE 6-7
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets4 reps60s
RPE 5-6
4. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
RPE 5-6
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
RPE 5-6
7. Hyperextension
Hyperextension
3 sets12 reps60s
RPE 5-6

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets10, 10, 8, 8, 6, 6 reps60s
Set 1 - 2: 60% of 1RM Set 3 - 4: 65% of 1RM Set 5 - 6: 70% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
RPE 6-7
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets4 reps60s
RPE 5-6
4. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
RPE 5-6
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
RPE 5-6
7. Hyperextension
Hyperextension
3 sets12 reps60s
RPE 5-6

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8, 8, 6, 6, 4, 4 reps60s
Set 1 - 2: 60% of 1RM Set 3 - 4: 65% of 1RM Set 5 - 6: 70% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
RPE 7-8
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets3 reps60s
RPE 6-7
4. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
55-65%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps60s
55-65%
7. Hyperextension
Hyperextension
3 sets10 reps60s
55-65%

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8, 8, 6, 6, 4, 4 reps60s
Set 1 - 2: 65% of 1RM Set 3 - 4: 70% of 1RM Set 5 - 6: 75% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
RPE 7-8
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets3 reps60s
RPE 6-7
4. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
55-65%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps60s
55-65%
7. Hyperextension
Hyperextension
3 sets10 reps60s
55-65%

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6, 6, 5, 5, 4, 4 reps60s
Set 1 - 2: 70% of 1RM Set 3 - 4: 75% of 1RM Set 5 - 6: 80% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
RPE 6-7
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets2 reps60s
RPE 7-8
4. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
60-70%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 reps60s
60-70%
7. Hyperextension
Hyperextension
3 sets8 reps60s
60-70%

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6, 6, 5, 5, 4, 4 reps60s
Set 1 - 2: 70% of 1RM Set 3 - 4: 75% of 1RM Set 5 - 6: 80% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets2 reps60s
70-80%
4. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
60-70%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 reps60s
60-70%
7. Hyperextension
Hyperextension
3 sets8 reps60s
60-70%

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
RPE 6-7
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets4 reps60s
RPE 5-6
4. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
50-60%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
50-60%
7. Hyperextension
Hyperextension
3 sets12 reps60s
50-60%

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets3 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets4 reps60s
50-60%
4. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
50-60%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
50-60%
7. Hyperextension
Hyperextension
3 sets12 reps60s
50-60%

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets4 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
70-80%
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets3 reps60s
60-70%
4. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
55-65%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps60s
55-65%
7. Hyperextension
Hyperextension
3 sets10 reps60s
55-65%

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets4 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
70-80%
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets3 reps60s
60-70%
4. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
55-65%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps60s
55-65%
7. Hyperextension
Hyperextension
3 sets10 reps60s
55-65%

Week 6



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets2 reps60s
70-80%
4. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
60-70%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 reps60s
60-70%
7. Hyperextension
Hyperextension
3 sets8 reps60s
60-70%

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets2 reps60s
70-80%
4. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
5. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
60-70%
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 reps60s
60-70%
7. Hyperextension
Hyperextension
3 sets8 reps60s
60-70%

Week 7



ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets4 reps60s
80% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
70-80%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
50-60%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
50-60%
6. Hyperextension
Hyperextension
3 sets12 reps60s
50-60%

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets4 reps60s
80% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
70-80%
3. Barbell Floor Press2 sets10 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
50-60%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
50-60%
6. Hyperextension
Hyperextension
3 sets12 reps60s
50-60%

Week 8



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets6 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
55-65%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps60s
55-65%
6. Hyperextension
Hyperextension
3 sets10 reps60s
55-65%

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets6 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
55-65%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps60s
60-70%
6. Hyperextension
Hyperextension
3 sets10 reps60s
55-65%

Week 9



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets4 reps60s
90% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
70-80%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
60-70%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 reps60s
60-70%
6. Hyperextension
Hyperextension
3 sets8 reps60s
60-70%

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets2 reps60s
80% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
70-80%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
60-70%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 reps60s
60-70%
6. Hyperextension
Hyperextension
3 sets8 reps60s
60-70%

Week 10



ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets4 reps60s
95% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
70-80%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
50-60%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
50-60%
6. Hyperextension
Hyperextension
3 sets12 reps60s
50-60%

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets2 reps60s
80% of 1RM
2. One-Arm Bench Dumbbell Row6 sets6 reps60s
70-80%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
50-60%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
50-60%
6. Hyperextension
Hyperextension
3 sets12 reps60s
50-60%

Week 11



ExerciseSetsRepsRestNotes
1. Barbell Squat2 sets3 reps60s
100% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
55-65%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps60s
55-65%
6. Hyperextension
Hyperextension
3 sets10 reps60s
55-65%

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets6 reps60s
85% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets10 reps60s
55-65%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 reps60s
55-65%
6. Hyperextension
Hyperextension
3 sets10 reps60s
55-65%

Week 12



ExerciseSetsRepsRestNotes
1. Barbell Squat1 set3 reps60s
105% of 1RM Or Max out
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
50-60%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 - 2 reps60s
50-60%
6. Hyperextension
Hyperextension
3 sets12 reps60s
50-60%

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets6 reps60s
50% of 1RM
2. One-Arm Bench Dumbbell Row5 sets10 reps60s
60-70%
3. Barbell Floor Press2 sets8 reps60s
90% of lightest bench set this week
4. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
50-60%
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets12 reps60s
50-60%
6. Hyperextension
Hyperextension
3 sets12 reps60s
50-60%

Date Created: 1/21/20, 10:33 AM


Last Updated: 9/12/20, 9:38 PM

Similar Workouts