Free personalized workout plan
Advanced Fast Peaking Template
| Experience |
| Intermediate (2-3 years) |
| Time |
| 20 minutes/day | 4 days/week | 3 weeks |
| Good for |
| Powerlifting, Gain Strength |
| Equipment |
| Barbell, Squat Rack, Flat Bench, Chest Press (Bench Press) Machine, Other, Sandbag, Row Cable Machine, Triangle Lat/Low Row Attachment, Bodyweight, 2 x Dumbbell, Rope Cable Machine, Tricep Rope Attachment |
| Statistics |
| Average Cardio IntensityAverage Exertion |
| Description |
Workout Overview
Quads, Chest
Scroll to top 5 sets, 4 reps, (rest 60s) 1st set @ RPE 8, 91-93%
Remaining sets 80% of 1RM Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 6 sets, 3 reps, (rest 60s) 1 sec pause
1st set @ RPE 8, 91-93%)
Remaining sets 85% of 1RM Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 4 sets, 4 reps, (rest 60s) 1st set @ RPE 7
2nd set @ RPE 8
3rd set @ RPE 9
4th set -5% from 3rd set Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Back (Lower), Triceps, Quads
Scroll to top 4 sets, 4 reps, (rest 60s) 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9 (86%)
Remaining sets 80% of 1RM Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 5 sets, 3 reps, (rest 60s) 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
remaining sets -8% from 2nd set Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
4 sets, 6 reps, (rest 60s) w/o belt
1st set @ RPE 7
2nd set @ RPE 8
Remaining sets @ RPE 8 Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Quads, Chest
Scroll to topNo media available 4 sets, 3 reps, (rest 60s) 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
No media available 4 sets, 3 reps, (rest 60s) 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
No media available 4 sets, 6 reps, (rest 60s) 1st set @ RPE 7
Remaining sets @ RPE 8 Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Back (Lower), Chest, Hamstrings
Scroll to top 4 sets, 3 reps, (rest 60s) 2"
1st @ RPE 8, 91-93%)
2nd @ RPE 9
Remaining sets -5% from 2nd set Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
No media available 5 sets, 3 reps, (rest 60s) 1st set @ RPE 8, 91-93%
2nd set @ RPE 9
Remaining sets -8% from 2nd set Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 4 sets, 6 reps, (rest 60s) 1st set @ RPE 7
Remaining sets @ RPE 8 Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Lats, Hip Flexors, Abs, Biceps, Triceps
Scroll to top25 minutes steady state cardio 1x per week @ RPE 6
Breathing rate should be slightly elevated, but can still speak in full sentences.
 3 sets, 12-15 reps, (rest 60s) RPE 8 (you can substitute this exercise of the row of your choice)
Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Show Alternative Exercises |
 3 sets, 12-15 reps, (rest 60s) RPE 8 (you can substitute the exercise with any bicep work of your choice) Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 1 set, 1 reps, (rest 60s) RPE 8 (you can substitute the exercise with any tricep work of your choice) Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Date Created: Tue Oct 19 2021 00:57:00 GMT+0000 (Coordinated Universal Time)
Last Updated: Tue Oct 19 2021 00:57:00 GMT+0000 (Coordinated Universal Time)
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