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6 Week Soviet Peaking Powerlifting Program

By Yuri Verkhoshansky

Experience
Advanced (3+ years)
Time
14 minutes/day | 2 days/week | 6 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell
Statistics
Average Cardio Intensity
60%
Average Exertion
110%
Description
Source: liftvault.com

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 your 1 rep max by 5%.

It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. It has been described as “intense.”

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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


Light Day

Scroll to top

Barbell Squat demonstrationPlay Barbell Squat demonstration
6 sets, 8, 6, 6, 6, 6, 6 reps, (rest 60s)
Show Alternative Exercises

Heavy Day

Scroll to top

Barbell Squat demonstrationPlay Barbell Squat demonstration
10 sets, 8, 6, 5, 5, 5, 5, 5, 5, 8, AMAP reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/6/2020, UTC


Last Updated: 9/12/2020, UTC

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