Free personalized workout plan
Advanced Slow Peaking Template
| Experience |
| Intermediate (2-3 years) |
| Time |
| 19 minutes/day | 5 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, Seated Ab Crunch Machine, 2 x Dumbbell, Rope Cable Machine, Tricep Rope Attachment, Tricep Press Down Bar (V-Shaped) Attachment |
| Statistics |
| Average Cardio IntensityAverage Exertion |
| Description |
Workout Overview
Quads, Chest
Scroll to top 4 sets, 4 reps, (rest 60s) w/ belt
1st set @ RPE 8, (91-93%)
2nd set @ RPE 9 (86%)
Remaining sets 80% e1RM 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 @ 9 (89%)
Remaining sets 85% @1RM Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 4 sets, 4 reps, (rest 60s) Chest level
1st set @ RPE 7
2nd set@ RPE 8
3rd set @ RPE 9
4th set -5% from 4 reps @ RPE 9 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) w/ belt
1st set @ RPE 8, 91-93%
2nd set @ RPE 9 (89%)
Remaining sets 85% @1RM Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 4 sets, 3 reps, (rest 60s) 1st set @ RPE 8, 91-93%
2nd set @ RPE 9
Remaining sets -5% from 2nd set @ 9 x 2 sets of 3" Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
4 sets, 6 reps, (rest 60s) No belt
1st set @ RPE 7
2nd set and the rest @ 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
2nd set @ RPE 8
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) 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set @ 9 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 |
 4 sets, 6 reps, (rest 60s) 1st set @ RPE 7
2nd-last set @ RPE 8 Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Lats, 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 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 (any bicep work you want) Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
 3 sets, 12-15 reps, (rest 60s) @ RPE 8 (any tricep work you want) Time between exercises: 60s Tempo: 1/0/1/0 Show Alternative Exercises |
Date Created: Tue Oct 19 2021 00:57:01 GMT+0000 (Coordinated Universal Time)
Last Updated: Tue Oct 19 2021 00:57:01 GMT+0000 (Coordinated Universal Time)
Similar Workouts
See More Similar Workouts
More Workouts by Barbell Medicine
See More More Workouts by Barbell Medicine
More workouts like this
Women's Powerlifting, Men's Powerlifting, Women's Gain Strength, Men's Gain StrengthFind your perfect workout
Answer a few questions and find a workout plan personalized to you.