Free personalized workout plan

Advanced Slow Peaking Template

By Barbell Medicine

Experience
Intermediate (2-3 years)
Time
28 minutes/day | 5 days/week | 3 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
80%
Description
Source: liftvault.com

Who is this for?

This iteration of the advanced peaking template is for lifters who take a little longer to realize previously developed strength. These are folks who rarely, if ever, set PR’s during deload or low stress weeks. They also tend to perform relatively worse under higher fatigue loads compared to when they’re fresher. Finally, this template is aimed at folks who really seem to thrive off intensity in their workouts- think lots of psych-up before heavy sets, loud music, etc.

Show More



Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 1, 4, 4, 4 reps, (rest 60s)
w/ belt 1st set @ RPE 8, (91-93%) 2nd set @ RPE 9 (86%) Remaining sets 80% e1RM
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 1, 3, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ 9 (89%) Remaining sets 85% @1RM
Show Alternative Exercises
Barbell Pin Bench Press demonstrationPlay Barbell Pin Bench Press demonstration
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
Show Alternative Exercises

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 1, 4, 4, 4 reps, (rest 60s)
w/ belt 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 (89%) Remaining sets 85% @1RM
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
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 @ 9 x 2 sets of 3"
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 6 reps, (rest 60s)
No belt 1st set @ RPE 7 2nd set and the rest @ RPE 8
Show Alternative Exercises

Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
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
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
4 sets, 6 reps, (rest 60s)
1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8
Show Alternative Exercises

Barbell Deficit Deadlift
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 @ 9
Show Alternative Exercises
Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
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
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
4 sets, 6 reps, (rest 60s)
1st set @ RPE 7 2nd-last set @ RPE 8
Show Alternative Exercises

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
Show Alternative Exercises
Ab Crunch Machine demonstrationPlay Ab Crunch Machine demonstration
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 sets, 12 - 15 reps, (rest 60s)
@ RPE 8 (any bicep work you want)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
3 sets, 12 - 15 reps, (rest 60s)
@ RPE 8 (any tricep work you want)
Show Alternative Exercises

Date Created: 1/31/2020, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by Barbell Medicine

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.