Advanced Fast Peaking Template

By Barbell Medicine

	Intermediate (2-3 years)
	22 minutes/day \| 4 days/week \| 3 weeks
	Powerlifting, Gain Strength
	Barbell, Squat Rack, Flat Bench, Chest Press (Bench Press) Machine, Other, Sandbag, Row Cable Machine, Triangle Lat/Low Row Attachment, Bodyweight, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

This iteration of the advanced peaking template is for lifters who quickly are able to translate previously developed strength. They typically are able to set PR’s during low stress or deload weeks and can, much to the chagrin of their training partners, perform very well under higher fatigue loads. These lifters tend to be quiet, reserved, and don’t use much hype during training.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	5 sets	4 reps	60s
2.Bench Press - Powerlifting See Exercise Notes	6 sets	3 reps	60s
3.Barbell Pin Bench Press See Exercise Notes	4 sets	4 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	4 sets	4 reps	60s
2.Barbell Close-Grip Bench Press See Exercise Notes	5 sets	3 reps	60s
3.Barbell Back Squat See Exercise Notes	4 sets	6 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Pause Squat See Exercise Notes	4 sets	3 reps	60s
2.Paused Barbell Bench Press See Exercise Notes	4 sets	3 reps	60s
3.Machine Bench Press See Exercise Notes	4 sets	6 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Deficit Deadlift See Exercise Notes	4 sets	3 reps	60s
2.Paused Barbell Bench Press See Exercise Notes	5 sets	3 reps	60s
3.Barbell Romanian Deadlift See Exercise Notes	4 sets	6 reps	60s

Day 5

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25 minutes steady state cardio 1x per week @ RPE 6

Breathing rate should be slightly elevated, but can still speak in full sentences.

Exercise	Sets	Reps	Rest
1.Seated Cable Row See Exercise Notes	3 sets	12-15 reps	60s
2.Lying Knee Raise (on floor) See Exercise Notes	1 s	5 min	60s
3.Standing Dumbbell Biceps Curl See Exercise Notes	3 sets	12-15 reps	60s
4.Rope Cable Triceps Extension See Exercise Notes	1 set	1 reps	60s

Date Created: 1/31/2020, UTC

Last Updated: 10/29/2021, UTC

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