6 Week Soviet Peaking Powerlifting Program

By Yuri Verkhoshansky

	Beginner (1-2 years)
	8 minutes/day \| 2 days/week \| 6 weeks
	Powerlifting, Gain Strength
	Barbell, Squat Rack Show More

Average Exertion

Average Cardio Intensity

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.”

Description

Week 1 Overview

Day 1:

Light Day

Day 2:

Heavy Day

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Light Day

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Exercise		Sets	Reps	Rest
1.Barbell Back Squat		6 sets	8 reps	60s

Day 2 - Heavy Day

Scroll to top

Exercise		Sets	Reps	Rest
1.Barbell Back Squat		10 sets	8 reps	60s

Date Created: 2/6/2020, UTC

Last Updated: 10/31/2021, UTC

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