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14 Week Advanced Strength & Peaking Program – Squats & Science

By Myworkouts

Experience
Advanced (3+ years)
Time
36 minutes/day | 4 days/week | 14 weeks
Good for
Gain Strength, Build Muscle, Powerlifting
Equipment
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
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description


Quads, Traps, Glutes, Chest, Shoulders

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Barbell Back Squat
3 sets, 5 reps, (rest 60s)
68% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Crossed-Arm Barbell Front Squat
2 sets, 6 reps, (rest 60s)
43.0% of 1RM
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Bench Press
4 sets, 5 reps, (rest 60s)
TNG & Feet up
Time between exercises: 60s
Tempo: 1/0/1/0
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Incline Dumbbell Flye
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rear Delt Raise
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chest, Hamstrings, Hip Flexors, Glutes, Forearms, Back (Lower), Lats, Abs

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No media available

4 sets, 2 reps, (rest 60s)
2 secs hold RPE 6
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Paused Deadlift
4 sets, 2 reps, (rest 60s)
2 Secs pause
Time between exercises: 60s
Tempo: 1/0/1/0
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Rope Machine Seated Vertical Pull
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Inverted Row
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Plank
3 sets, 30-45s, (rest 60s)
Time between exercises: 60s
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Quads, Chest, Triceps

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Barbell Back Squat
3 sets, 3 reps, (rest 60s)
Competition Squat RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Back Squat
1 set, 4 reps, (rest 60s)
Competition Squat RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Bench Press
4 sets, 3 reps, (rest 60s)
Competition Bench RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Bench Press
1 set, 4 reps, (rest 60s)
Competition Bench RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Incline Dumbbell Press
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Triceps Pressdown
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Triceps, Back (Lower), Hamstrings, Lats, Biceps

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Barbell Floor Press
3 sets, 4 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Deadlift
3 sets, 3 reps, (rest 60s)
Competition Deadlift RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Romanian Deadlift
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Cable Row
3 sets, 6 reps, (rest 60s)
RPE 7
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Biceps Curl
3 sets, 8 reps, (rest 60s)
RPE7
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 19:56:04 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:56:04 GMT+0000 (Coordinated Universal Time)

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