Free personalized workout plan

Advanced Fast Peaking Template

By Myworkouts

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 Intensity
40%
Average Exertion
70%
Description


Quads, Chest

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Barbell Back Squat
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
Bench Press - Powerlifting
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
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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
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back (Lower), Triceps, Quads

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Barbell Deadlift
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
Barbell Close-Grip Bench Press
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
Barbell Back Squat
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
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Quads, Chest

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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, 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

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Barbell Deficit Deadlift
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
Barbell Romanian Deadlift
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

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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
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
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Lying Knee Raise (on floor)
1 s, 5 min, (rest 60s)
5 min ab work AMRAP
Time between exercises: 60s
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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)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rope Tricep Extension
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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