Free personalized workout plan

6 Week Soviet Peaking Powerlifting Program

By Yuri Verkhoshansky

Experience

Advanced (3+ years)

Days per week

2 days

Time

14 minutes

Genders

Female, Male

Goals

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

This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your1 rep ma

Show More

Equipment

Barbell

Average Exertion

110%

Average Cardio Intensity

60%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

14 minutes

Genders

Female, Male

Days per week

2 days

Goals

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

This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your1 rep ma

Show More

Equipment

Barbell

Avg Exertion

110%

Workout Type

Muscle Focus

Avg Cardio Intensity

60%

Workout Overview

Week 1

Day 1: Light Day

Day 2: Heavy Day

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next WeekSee Next Workout Week

Week 1

Pick between Bench press, Squat, or Deadlift to peak.

Light Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8, 6, 6, 6, 6, 6 reps60s

Heavy Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat10 sets8, 6, 5, 5, 5, 5, 5, 5, 8, AMAP reps60s

Week 2

Pick between Bench press, Squat, or Deadlift to peak.

Light Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8, 6, 6, 5, 5, 5 reps60s

Heavy Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat10 sets8, 6, 5, 4, 4, 4, 4, 4, 5, 8 reps60s

Week 3

Pick between Bench press, Squat, or Deadlift to peak.

Light Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat7 sets8, 6, 5, 4, 3, 3, 3 reps60s

Heavy Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat9 sets8, 6, 5, 4, 3, 3, 3, 5, AMAP reps60s

Week 4

Pick between Bench press, Squat, or Deadlift to peak.

Light Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8, 6, 5, 4, 3, 3 reps60s

Heavy Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat8 sets8, 6, 5, 4, 2, 2, 2, AMAP reps60s

Week 5

Pick between Bench press, Squat, or Deadlift to peak.

Light Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets8, 6, 5, 5, 5 reps60s

Heavy Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8, 6, 5, 3, 3, 2 reps60s

Week 6

Pick between Bench press, Squat, or Deadlift to peak.

Light Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets8, 6, 5, 3, 2, 2 reps60s

Heavy Day

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat9 sets8, 6, 5, 3, 2, 1, 1, 1, 1 reps60s

Date Created: 2/6/20, 4:57 AM


Last Updated: 9/12/20, 9:35 PM

Similar Workouts

Similiar muscle focus workouts

Workouts with similar equipment

2 day workouts that are 14 minutes

Find your perfect workout

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