14 Week Advanced Strength & Peaking Program – Squats & Science

By Squats & Science

	Advanced (3+ years)
	40 minutes/day \| 4 days/week \| 14 weeks
	Gain Strength, Build Muscle, Powerlifting
	Barbell, Squat Rack, Flat Bench, 2 x Dumbbell, Incline Bench, Other, Bodyweight, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Row Cable Machine, Triangle Lat/Low Row Attachment, Box Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science.

On the “schedule” sheet there are brief explanations of each training block. Each training block is 4 weeks long, except for block 4, which is 2 weeks long.

Block 1 (Volume) – An introduction to new training. Volume slowly increases.
Block 2 (Volume/Strength) – Build volume to an under recoverable point, at which point volume declines and intensity starts to increase.
Block 3 (Peak) – The first week is a deload. After that, volume continues to decrease and intensity increases.
Block 4 (Peak & Taper)- Peaking finishes. Light training leads into meet day.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3 sets	5 reps	60s
2.Crossed-Arm Barbell Front Squat See Exercise Notes	2 sets	6 reps	60s
3.Barbell Bench Press See Exercise Notes	4 sets	5 reps	60s
4.Incline Dumbbell Flye	3 sets	8 reps	60s
5.Rear Delt Raise	3 sets	8 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1.Paused Barbell Bench Press See Exercise Notes	4 sets	2 reps	60s
2.Barbell Paused Deadlift See Exercise Notes	4 sets	2 reps	60s
3.Rope Machine Seated Vertical Pull	3 sets	8 reps	60s
4.Inverted Row	3 sets	8 reps	60s
5.Plank	3 sets	30-45s	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3 sets	3 reps	60s
2.Barbell Back Squat See Exercise Notes	1 set	4 reps	60s
3.Barbell Bench Press See Exercise Notes	4 sets	3 reps	60s
4.Barbell Bench Press See Exercise Notes	1 set	4 reps	60s
5.Incline Dumbbell Press	3 sets	6 reps	60s
6.Cable Triceps Pressdown	3 sets	8 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Floor Press See Exercise Notes	3 sets	4 reps	60s
2.Barbell Deadlift See Exercise Notes	3 sets	3 reps	60s
3.Barbell Romanian Deadlift See Exercise Notes	3 sets	6 reps	60s
4.Seated Cable Row See Exercise Notes	3 sets	6 reps	60s
5.Barbell Biceps Curl See Exercise Notes	3 sets	8 reps	60s

Date Created: 1/23/2020, UTC

Last Updated: 10/28/2021, UTC

Similar Workouts

See More Similar Workouts

More Workouts by Squats & Science

See More More Workouts by Squats & Science

More workouts like this

Women's Gain Strength, Men's Gain Strength, Women's Build Muscle, Men's Build Muscle, Women's Powerlifting, Men's Powerlifting

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan