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14 Week Advanced Strength & Peaking Program – Squats & Science

By Squats & Science

Experience

Advanced (3+ years)

Days per week

4 days

Time

49 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

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 folk

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Other

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Advanced (3+ years)

Time

49 minutes

Genders

Female, Male

Days per week

4 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

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 folk

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Other

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Floor Press3 sets4 reps60s
RPE 7
2. Barbell Deadlift3 sets3 reps60s
Competition Deadlift RPE 7
3. Romanian Deadlift3 sets6 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
3 sets6 reps60s
RPE 7
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets8 reps60s
RPE7

Week 2

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Floor Press3 sets4 reps60s
RPE 7
2. Barbell Deadlift3 sets4 reps60s
Competition Deadlift RPE 7
3. Romanian Deadlift3 sets8 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
RPE 7
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 reps60s
RPE 7

Week 3

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Floor Press4 sets3 reps60s
RPE 7
2. Barbell Deadlift4 sets3 reps60s
Competition Deadlift RPE 7
3. Romanian Deadlift3 sets10 reps60s
RPE 7
4. Seated Cable Row
Seated Cable Row
4 sets6 reps60s
RPE 8
5. Barbell Biceps Curl
Barbell Biceps Curl
4 sets8 reps60s
RPE 8

Week 4

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Paused Barbell Bench Press3 sets3 reps60s
2 secs hold RPE 6
2. Barbell Paused Deadlift3 sets3 reps60s
2 Secs pause RPE 6
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
3 sets10 reps60s
RPE 7
4. Inverted Row
Inverted Row
3 sets15 reps60s
RPE 7
5. Plank3 sets45 - 60s60s

ExerciseSetsRepsRestNotes
1. Barbell Floor Press3 sets5 reps60s
RPE 7.5
2. Barbell Deadlift3 sets5 reps60s
Competition Deadlift RPE 7.5
3. Romanian Deadlift3 sets12 reps60s
RPE 8
4. Seated Cable Row
Seated Cable Row
4 sets8 reps60s
RPE 8
5. Barbell Biceps Curl
Barbell Biceps Curl
4 sets10 reps60s
RPE 8

Week 5

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Paused Barbell Bench Press4 sets2 reps60s
2 secs hold RPE 6
2. Barbell Deadlift3 sets4 reps60s
Competition Deadlift RPE 7
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
4 sets8 reps60s
RPE 7
4. Inverted Row
Inverted Row
4 sets8 reps60s
RPE 7
5. Plank3 sets60 - 75s60s

ExerciseSetsRepsRestNotes
1. Barbell Floor Press4 sets4 reps60s
RPE 7.5
2. Barbell Deadlift4 sets3 reps60s
Competition Deadlift RPE 7.5
3. Romanian Deadlift4 sets8 reps60s
RPE 8
4. Seated Cable Row
Seated Cable Row
4 sets10 reps60s
RPE 8
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets12 reps60s
RPE 8

Week 6

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Paused Barbell Bench Press4 sets3 reps60s
2 secs hold RPE 6
2. Barbell Deadlift5 sets3 reps60s
Competition Deadlift RPE 7
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
4 sets10 reps60s
RPE 7
4. Inverted Row
Inverted Row
4 sets10 reps60s
RPE 7
5. Plank3 sets60 - 75s60s

ExerciseSetsRepsRestNotes
1. Barbell Floor Press5 sets3 reps60s
RPE 7.5
2. Barbell Deadlift3 sets5 reps60s
Competition Deadlift RPE 7.5
3. Romanian Deadlift4 sets10 reps60s
RPE 8
4. Seated Cable Row
Seated Cable Row
4 sets8 reps60s
RPE 8
5. Barbell Biceps Curl
Barbell Biceps Curl
4 sets10 reps60s
RPE 8

Week 7

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Pin Bench Press3 sets4 reps60s
Mid-level RPE 6
2. Barbell Deadlift4 sets4 reps60s
Competition Deadlift RPE 7
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
4 sets8 reps60s
RPE 7
4. Inverted Row
Inverted Row
4 sets8 reps60s
RPE 7
5. Dead Bug
Dead Bug
3 sets6 reps60s
Per side

ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets2 reps60s
Competition Bench RPE 6
2. Barbell Deadlift4 sets3 reps60s
Competition Deadlift RPE 8
3. Barbell Block Pull3 sets2 reps60s
RPE 8 "2-4"
4. Seated Cable Row
Seated Cable Row
4 sets6 reps60s
RPE 8
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets12 reps60s
RPE 8

Week 8

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Pin Bench Press4 sets3 reps60s
Mid-level RPE 6
2. Barbell Deadlift5 sets3 reps60s
Competition Deadlift RPE 7
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
3 sets10 reps60s
RPE 7
4. Inverted Row
Inverted Row
3 sets10 reps60s
RPE 7
5. Dead Bug
Dead Bug
3 sets8 reps60s
RPE 7 Per side

ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets2 reps60s
Competition Bench RPE 6
2. Barbell Deadlift5 sets2 reps60s
Competition Deadlift RPE 8
3. Barbell Block Pull3 sets3 reps60s
RPE 8 "2-4"
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
RPE 8
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 reps60s
RPE 8

Week 9

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Pin Bench Press3 sets4 reps60s
Mid-level RPE 6
2. Barbell Deadlift6 sets2 reps60s
Competition Deadlift RPE 6
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
3 sets8 reps60s
RPE 7
4. Inverted Row
Inverted Row
3 sets8 reps60s
RPE 7
5. Dead Bug
Dead Bug
3 sets8 reps60s
RPE 7 Per side

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps60s
Competition Bench RPE 7
2. Barbell Deadlift5 sets3 reps60s
Competition Deadlift RPE 8
3. Barbell Block Pull3 sets2 reps60s
RPE 8 "2-4"
4. Seated Cable Row
Seated Cable Row
3 sets6 reps60s
RPE 8.5
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets8 reps60s
RPE 8

Week 10

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Pin Bench Press4 sets3 reps60s
Mid-level RPE 7
2. Barbell Deadlift5 sets3 reps60s
Competition Deadlift RPE 7
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
3 sets10 reps60s
RPE 7
4. Inverted Row
Inverted Row
3 sets10 reps60s
RPE 7
5. Dead Bug
Dead Bug
3 sets10 reps60s
RPE 7 Per side

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps60s
Competition Bench RPE 7
2. Barbell Deadlift5 sets2 reps60s
Competition Deadlift RPE 8
3. Barbell Block Pull3 sets3 reps60s
RPE 8.5 "2-4"
4. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
RPE 8.5
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 reps60s
RPE 8

Week 11

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Pin Bench Press4 sets2 reps60s
Mid-level RPE 7
2. Barbell Deadlift6 sets2 reps60s
Competition Deadlift RPE 6
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
3 sets8 reps60s
RPE 7
4. Inverted Row
Inverted Row
3 sets8 reps60s
RPE 7
5. Dead Bug
Dead Bug
3 sets8 reps60s
RPE 7 Per side

Week 12

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Pin Bench Press5 sets1 reps60s
Mid-level RPE 7
2. Barbell Deadlift5 sets3 reps60s
Competition Deadlift RPE 7
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
3 sets6 reps60s
RPE 7
4. Inverted Row
Inverted Row
3 sets6 reps60s
RPE 7
5. Dead Bug
Dead Bug
3 sets10 reps60s
RPE 7 Per side

Week 13

4x per week, 2-3 hours per session


ExerciseSetsRepsRestNotes
1. Barbell Pin Bench Press3 sets1 reps60s
Mid-level RPE 7.5
2. Barbell Deadlift5 sets2 reps60s
Competition Deadlift RPE 6
3. Rope Machine Seated Vertical Pull
Rope Machine Seated Vertical Pull
2 sets6 reps60s
RPE 7
4. Dead Bug
Dead Bug
2 sets6 reps60s
RPE 7 Per side

Week 14

4x per week, 2-3 hours per session


Date Created: 1/23/2020, UTC


Last Updated: 3/29/2021, UTC

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