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Advanced Fast Peaking Template

By Barbell Medicine

Experience
Intermediate (2-3 years)
Time
29 minutes/day | 4 days/week | 3 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
80%
Description
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.

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Day 1

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
5 sets, 1, 4, 4, 4, 4 reps, (rest 60s)
1st set @ RPE 8, 91-93% Remaining sets 80% of 1RM
Show Alternative Exercises
Bench Press - Powerlifting demonstrationPlay Bench Press - Powerlifting demonstration
2. Bench Press - Powerlifting
6 sets, 1, 3, 3, 3, 3, 3 reps, (rest 60s)
1 sec pause 1st set @ RPE 8, 91-93%) Remaining sets 85% of 1RM
Show Alternative Exercises
Barbell Pin Bench Press demonstrationPlay Barbell Pin Bench Press demonstration
3. Barbell Pin Bench Press
4 sets, 4 reps, (rest 60s)
1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 4th set -5% from 3rd set
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Day 2

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4 sets, 1, 4, 4, 4 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (86%) Remaining sets 80% of 1RM
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
2. Close-Grip Bench Press
5 sets, 1, 3, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 remaining sets -8% from 2nd set
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
3. Barbell Squat
4 sets, 6 reps, (rest 60s)
w/o belt 1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8
Show Alternative Exercises

Day 3

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Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
1. Barbell Pause Squat
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
Show Alternative Exercises
Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
2. Paused Barbell Bench Press
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
Show Alternative Exercises
Machine Bench Press demonstrationPlay Machine Bench Press demonstration
3. Machine Bench Press
4 sets, 6 reps, (rest 60s)
1st set @ RPE 7 Remaining sets @ RPE 8
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Day 4

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Barbell Deficit Deadlift▶
1. Barbell Deficit Deadlift
4 sets, 1, 3, 3, 3 reps, (rest 60s)
2" 1st @ RPE 8, 91-93%) 2nd @ RPE 9 Remaining sets -5% from 2nd set
Show Alternative Exercises
Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
2. Paused Barbell Bench Press
5 sets, 1, 3, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -8% from 2nd set
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3. Romanian Deadlift
4 sets, 6 reps, (rest 60s)
1st set @ RPE 7 Remaining sets @ RPE 8
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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.

Seated Cable Row▶
1. Seated Cable Row
3 sets, 12 - 15 reps, (rest 60s)
RPE 8 (you can substitute this exercise of the row of your choice)
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
2. Lying Knee Raise (on floor)
1 s, 5 min, (rest 60s)
5 min ab work AMRAP
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3. Standing Dumbbell Biceps Curl
3 sets, 12 - 15 reps, (rest 60s)
RPE 8 (you can substitute the exercise with any bicep work of your choice)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
4. Rope Pressdown
1 set, 1 reps, (rest 60s)
RPE 8 (you can substitute the exercise with any tricep work of your choice)
Show Alternative Exercises

Date Created: 1/31/2020, UTC


Last Updated: 9/12/2020, UTC

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