Advanced Fast Peaking Template

By Barbell Medicine

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

29 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

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 an

Source

liftvault.com

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

29 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	1, 4, 4, 4, 4 reps	60s	1st set @ RPE 8, 91-93% Remaining sets 80% of 1RM
2. Bench Press - Powerlifting Powerlifting bench press workoout with power bonus at the end by CarbyneStrength	6 sets	1, 3, 3, 3, 3, 3 reps	60s	1 sec pause 1st set @ RPE 8, 91-93%) Remaining sets 85% of 1RM
3. Barbell Pin Bench Press Barbell Pin Press by Brandon Holder	4 sets	4 reps	60s	1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 4th set -5% from 3rd set

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	1, 4, 4, 4 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (86%) Remaining sets 80% of 1RM
2. Close-Grip Bench Press ▶	5 sets	1, 3, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 remaining sets -8% from 2nd set
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	60s	w/o belt 1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Squat Barbell Back Pause Squat by Avid Fitness	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Machine Bench Press Machine Chest Press by Avid Fitness	4 sets	6 reps	60s	1st set @ RPE 7 Remaining sets @ RPE 8

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deficit Deadlift ▶	4 sets	1, 3, 3, 3 reps	60s	2" 1st @ RPE 8, 91-93%) 2nd @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	5 sets	1, 3, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -8% from 2nd set
3. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	6 reps	60s	1st set @ RPE 7 Remaining sets @ RPE 8

Day 5

Scroll to top

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	Notes
1. Seated Cable Row ▶	3 sets	12 - 15 reps	60s	RPE 8 (you can substitute this exercise of the row of your choice)
2. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	1s	5 min	60s	5 min ab work AMRAP
3. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 - 15 reps	60s	RPE 8 (you can substitute the exercise with any bicep work of your choice)
4. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	1 set	1 reps	60s	RPE 8 (you can substitute the exercise with any tricep work of your choice)

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	1, 5, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93% 2nd set 75% of 1RM Remaining sets 85% of 1RM
2. Bench Press - Powerlifting Powerlifting bench press workoout with power bonus at the end by CarbyneStrength	6 sets	1, 3, 3, 3, 3, 3 reps	60s	1 sec pause 1st set @ RPE 8, 91-93%) Remaining sets 85% of 1RM
3. Barbell Pin Bench Press Barbell Pin Press by Brandon Holder	4 sets	4 reps	60s	1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 4th set -5% from 3rd set

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (89%) Remaining sets 85% of 1RM
2. Close-Grip Bench Press ▶	5 sets	1, 3, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 remaining sets -8% from 2nd set
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	60s	w/o belt 1st set @ RPE 7 Remaining sets @ RPE 8

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Squat Barbell Back Pause Squat by Avid Fitness	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Machine Bench Press Machine Chest Press by Avid Fitness	4 sets	6 reps	60s	1st set @ RPE 7 Remaining sets @ RPE 8

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deficit Deadlift ▶	4 sets	1, 3, 3, 3 reps	60s	2" 1st @ RPE 8, 91-93%) 2nd @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	5 sets	1, 3, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -8% from 2nd set
3. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	6 reps	60s	1st set @ RPE 7 Remaining sets @ RPE 8

Day 5

Scroll to top

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	Notes
1. Seated Cable Row ▶	3 sets	12 - 15 reps	60s	RPE 8 (you can substitute this exercise of the row of your choice)
2. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	1s	5 min	60s	5 min ab work AMRAP
3. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 - 15 reps	60s	RPE 8 (you can substitute the exercise with any bicep work of your choice)
4. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	1 set	1 reps	60s	RPE 8 (you can substitute the exercise with any tricep work of your choice)

Week 3

Day 1

Scroll to top

Work up to your openers for all lifts. Then do back offs as described (except for deadlift).

Ideally this is 4-5 days out from your meet.

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	1, 3, 3 reps	60s	w/ belt 1st set @ 8 2nd set @ 9 (88%) 3rd set-5%
2. Bench Press - Powerlifting Powerlifting bench press workoout with power bonus at the end by CarbyneStrength	3 sets	1, 3, 3 reps	60s	1 sec pause 1st set @ 8 2nd set @ 9 (88%) 3rd set -5%
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	1 set	1 reps	60s	w/ belt 1 rep @ RPE 8

Day 2

Scroll to top

Work up to your openers for all lifts except deadlift. There are no back off sets. Ideally this is 2-3 days out from your meet.

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	1 set	1 reps	60s	1 rep @ opener (RPE 8, 91-93%)
2. Bench Press - Powerlifting Powerlifting bench press workoout with power bonus at the end by CarbyneStrength	1 set	1 reps	60s	1 rep @ opener (RPE 8, 91-93%)

Day 4

Scroll to top

This is meet or test day! Good luck :)

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	1 reps	60s	1 rep @ 8 (91-93%) 1 rep @ 9 (95-97%) 1 rep @ 10 (100-102%)"
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	1 reps	60s	1 rep @ 8 (91-93%) 1 rep @ 9 (95-97%) 1 rep @ 10 (100-102%)"
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	1 reps	60s	1 rep @ 8 (91-93%) 1 rep @ 9 (95-97%) 1 rep @ 10 (100-102%)"

Advanced Fast Peaking Template

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Week 2

Day 1

Day 2

Day 3

Day 4

Day 5

Week 3

Day 1

Day 2

Day 4

Similar Workouts

More Workouts by Barbell Medicine

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 29 minutes

Workouts with similar exertion and cardio intensity