Advanced Slow Peaking Template

By Barbell Medicine

	Intermediate (2-3 years)
	21 minutes/day \| 5 days/week \| 3 weeks
	Powerlifting, Gain Strength
	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, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	4 reps	60s
2.Barbell Bench Press See Exercise Notes	5 sets	3 reps	60s
3.Barbell Pin Bench Press See Exercise Notes	4 sets	4 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	4 sets	4 reps	60s
2.Barbell Close-Grip Bench Press See Exercise Notes	4 sets	3 reps	60s
3.Barbell Back Squat See Exercise Notes	4 sets	6 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Pause Squat See Exercise Notes	4 sets	3 reps	60s
2.Paused Barbell Bench Press See Exercise Notes	4 sets	3 reps	60s
3.Machine Bench Press See Exercise Notes	4 sets	6 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Deficit Deadlift See Exercise Notes	4 sets	3 reps	60s
2.Paused Barbell Bench Press See Exercise Notes	4 sets	3 reps	60s
3.Barbell Romanian Deadlift See Exercise Notes	4 sets	6 reps	60s

Day 5

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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.

Exercise	Sets	Reps	Rest
1.Seated Cable Row See Exercise Notes	3 sets	12-15 reps	60s
2.Ab Crunch Machine See Exercise Notes	1 s	5 min	60s
3.Standing Dumbbell Biceps Curl See Exercise Notes	3 sets	12-15 reps	60s
4.Rope Cable Triceps Extension See Exercise Notes	3 sets	12-15 reps	60s

Date Created: 1/31/2020, UTC

Last Updated: 10/29/2021, UTC

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