Free personalized workout plan

Advanced Slow Peaking Template

By Myworkouts

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 Intensity
40%
Average Exertion
70%
Description


Quads, Chest

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Barbell Back Squat
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
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Barbell Bench Press
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
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Barbell Pin Bench Press
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
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Back (Lower), Triceps, Quads

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Barbell Deadlift
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
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Barbell Close-Grip Bench Press
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
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Barbell Back Squat
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
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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 2nd set @ RPE 8 Remaining sets @ RPE 8
Time between exercises: 60s
Tempo: 1/0/1/0
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Back (Lower), Chest, Hamstrings

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Barbell Deficit Deadlift
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
Barbell Romanian Deadlift
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

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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 row of your choice
Time between exercises: 60s
Tempo: 1/0/1/0
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Ab Crunch Machine
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 (any bicep work you want)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rope Tricep Extension
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)

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