14 Week Advanced Strength & Peaking Program – Squats & Science

Google Sheet Workout Export

By Squats & Science

Experience Advanced (3+ years)
Time 40 minutes/day | 4 days/week | 14 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
70%
Average Cardio Intensity
info-icon
40%

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.
Show More
ExpandMore
Description

Week 1 Overview

Day 3:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

3 sets5 reps60s
2.Crossed-Arm Barbell Front Squat

See Exercise Notes

2 sets6 reps60s
3.Barbell Bench Press

See Exercise Notes

4 sets5 reps60s
4.Incline Dumbbell Flye
3 sets8 reps60s
5.Rear Delt Raise
3 sets8 reps60s

ExerciseSetsRepsRest
1.Paused Barbell Bench Press

See Exercise Notes

4 sets2 reps60s
2.Barbell Paused Deadlift

See Exercise Notes

4 sets2 reps60s
3.Rope Machine Seated Vertical Pull
3 sets8 reps60s
4.Inverted Row
3 sets8 reps60s
5.Plank
3 sets30-45s60s

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

3 sets3 reps60s
2.Barbell Back Squat

See Exercise Notes

1 set4 reps60s
3.Barbell Bench Press

See Exercise Notes

4 sets3 reps60s
4.Barbell Bench Press

See Exercise Notes

1 set4 reps60s
5.Incline Dumbbell Press
3 sets6 reps60s
6.Cable Triceps Pressdown
3 sets8 reps60s

ExerciseSetsRepsRest
1.Barbell Floor Press

See Exercise Notes

3 sets4 reps60s
2.Barbell Deadlift

See Exercise Notes

3 sets3 reps60s
3.Barbell Romanian Deadlift

See Exercise Notes

3 sets6 reps60s
4.Seated Cable Row

See Exercise Notes

3 sets6 reps60s
5.Barbell Biceps Curl

See Exercise Notes

3 sets8 reps60s

Date Created: 1/23/2020, UTC


Last Updated: 10/28/2021, UTC





Similar Workouts

More Workouts by Squats & Science

Create a custom workout plan with AI

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