Free personalized workout plan

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

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Average Exertion

80%

Average Cardio Intensity

40%

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

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

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine

Avg Exertion

80%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets1, 4, 4, 4, 4 reps60s
1st set @ RPE 8, 91-93% Remaining sets 80% of 1RM
2. Bench Press - Powerlifting6 sets1, 3, 3, 3, 3, 3 reps60s
1 sec pause 1st set @ RPE 8, 91-93%) Remaining sets 85% of 1RM
3. Barbell Pin Bench Press4 sets4 reps60s
1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 4th set -5% from 3rd set

ExerciseSetsRepsRestNotes
1. Barbell Deadlift4 sets1, 4, 4, 4 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (86%) Remaining sets 80% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
5 sets1, 3, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 remaining sets -8% from 2nd set
3. Barbell Squat4 sets6 reps60s
w/o belt 1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Pause Squat4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Machine Bench Press4 sets6 reps60s
1st set @ RPE 7 Remaining sets @ RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Deficit Deadlift
Barbell Deficit Deadlift
4 sets1, 3, 3, 3 reps60s
2" 1st @ RPE 8, 91-93%) 2nd @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press5 sets1, 3, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -8% from 2nd set
3. Romanian Deadlift4 sets6 reps60s
1st set @ RPE 7 Remaining sets @ RPE 8

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

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

ExerciseSetsRepsRestNotes
1. Seated Cable Row
Seated Cable Row
3 sets12 - 15 reps60s
RPE 8 (you can substitute this exercise of the row of your choice)
2. Lying Knee Raise (on floor)1s5 min60s
5 min ab work AMRAP
3. Standing Dumbbell Biceps Curl3 sets12 - 15 reps60s
RPE 8 (you can substitute the exercise with any bicep work of your choice)
4. Rope Pressdown1 set1 reps60s
RPE 8 (you can substitute the exercise with any tricep work of your choice)

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets1, 5, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set 75% of 1RM Remaining sets 85% of 1RM
2. Bench Press - Powerlifting6 sets1, 3, 3, 3, 3, 3 reps60s
1 sec pause 1st set @ RPE 8, 91-93%) Remaining sets 85% of 1RM
3. Barbell Pin Bench Press4 sets4 reps60s
1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 4th set -5% from 3rd set

ExerciseSetsRepsRestNotes
1. Barbell Deadlift4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (89%) Remaining sets 85% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
5 sets1, 3, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 remaining sets -8% from 2nd set
3. Barbell Squat4 sets6 reps60s
w/o belt 1st set @ RPE 7 Remaining sets @ RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Pause Squat4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Machine Bench Press4 sets6 reps60s
1st set @ RPE 7 Remaining sets @ RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Deficit Deadlift
Barbell Deficit Deadlift
4 sets1, 3, 3, 3 reps60s
2" 1st @ RPE 8, 91-93%) 2nd @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press5 sets1, 3, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -8% from 2nd set
3. Romanian Deadlift4 sets6 reps60s
1st set @ RPE 7 Remaining sets @ RPE 8

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

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

ExerciseSetsRepsRestNotes
1. Seated Cable Row
Seated Cable Row
3 sets12 - 15 reps60s
RPE 8 (you can substitute this exercise of the row of your choice)
2. Lying Knee Raise (on floor)1s5 min60s
5 min ab work AMRAP
3. Standing Dumbbell Biceps Curl3 sets12 - 15 reps60s
RPE 8 (you can substitute the exercise with any bicep work of your choice)
4. Rope Pressdown1 set1 reps60s
RPE 8 (you can substitute the exercise with any tricep work of your choice)

Week 3


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.

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets1, 3, 3 reps60s
w/ belt 1st set @ 8 2nd set @ 9 (88%) 3rd set-5%
2. Bench Press - Powerlifting3 sets1, 3, 3 reps60s
1 sec pause 1st set @ 8 2nd set @ 9 (88%) 3rd set -5%
3. Barbell Deadlift1 set1 reps60s
w/ belt 1 rep @ RPE 8

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.

ExerciseSetsRepsRestNotes
1. Barbell Squat1 set1 reps60s
1 rep @ opener (RPE 8, 91-93%)
2. Bench Press - Powerlifting1 set1 reps60s
1 rep @ opener (RPE 8, 91-93%)

This is meet or test day! Good luck :)

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets1 reps60s
1 rep @ 8 (91-93%) 1 rep @ 9 (95-97%) 1 rep @ 10 (100-102%)"
2. Barbell Bench Press3 sets1 reps60s
1 rep @ 8 (91-93%) 1 rep @ 9 (95-97%) 1 rep @ 10 (100-102%)"
3. Barbell Deadlift3 sets1 reps60s
1 rep @ 8 (91-93%) 1 rep @ 9 (95-97%) 1 rep @ 10 (100-102%)"

Date Created: 1/31/20, 11:47 AM


Last Updated: 9/12/20, 9:38 PM

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