Advanced Slow Peaking Template

By Barbell Medicine

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

28 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

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 d

Source

liftvault.com

Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

28 minutes

Genders

Female, Male

Days per week

5 days

Goals

Gain Strength (Female | Male)

Powerlifting (Female | Male)

Description

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

liftvault.com

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	1, 4, 4, 4 reps	60s	w/ belt 1st set @ RPE 8, (91-93%) 2nd set @ RPE 9 (86%) Remaining sets 80% e1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	1, 3, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ 9 (89%) Remaining sets 85% @1RM
3. Barbell Pin Bench Press Barbell Pin Press by Brandon Holder	4 sets	4 reps	60s	Chest level 1st set @ RPE 7 2nd set@ RPE 8 3rd set @ RPE 9 4th set -5% from 4 reps @ RPE 9

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	1, 4, 4, 4 reps	60s	w/ belt 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 (89%) Remaining sets 85% @1RM
2. Close-Grip Bench Press ▶	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9 x 2 sets of 3"
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	60s	No belt 1st set @ RPE 7 2nd set and the rest @ RPE 8

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Squat Barbell Back Pause Squat by Avid Fitness	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets-5% from 2nd set
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Machine Bench Press Machine Chest Press by Avid Fitness	4 sets	6 reps	60s	1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8

Day 4

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deficit Deadlift ▶	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	6 reps	60s	1st set @ RPE 7 2nd-last set @ RPE 8

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	Notes
1. Seated Cable Row ▶	3 sets	12 - 15 reps	60s	@ RPE 8 row of your choice
2. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	1s	5 min	60s	5 min ab work AMRAP
3. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 - 15 reps	60s	@ RPE 8 (any bicep work you want)
4. Rope Pressdown Rope Press Down by Gold's Gym British Columbia	3 sets	12 - 15 reps	60s	@ RPE 8 (any tricep work you want)

Week 2

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	1, 3, 3, 3 reps	60s	w/ belt 1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (89%) Remaining sets 85% of 1RM
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	1, 3, 3, 3, 3 reps	60s	1sec pause 1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (89%) Remaining sets 85% of 1RM
3. Barbell Pin Bench Press Barbell Pin Press by Brandon Holder	4 sets	4 reps	60s	Chest level 1st set @ RPE 7 2nd set@ RPE 8 3rd set @ RPE 9 4th set -5% from 4 reps @ RPE 9

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	1, 3, 3, 3 reps	60s	w/ belt 1st set @ RPE 8, 91-93%) 2nd set@ RPE 9 (89%) Remaining Sets 85% of 1RM
2. Close-Grip Bench Press ▶	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	60s	No belt 1st set @ RPE 7 2nd set and the rest @ RPE 8

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Pause Squat Barbell Back Pause Squat by Avid Fitness	3 sets	1, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	4 sets	1, 3, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Machine Bench Press Machine Chest Press by Avid Fitness	4 sets	6 reps	60s	1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8

Day 4

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deficit Deadlift ▶	3 sets	1, 3, 3 reps	60s	1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	3 sets	1, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	6 reps	60s	1st set @ RPE 7 2nd-last set @ RPE 8

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	Notes
1. Seated Cable Row ▶	3 sets	12 - 15 reps	60s	@ RPE 8 row of your choice
2. Ab Crunch Machine ABS - Full Crunch Machine - G.A.M.E. (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	1s	5 min	60s	5 min ab work AMRAP
3. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	12 - 15 reps	60s	@ RPE 8 (any bicep work you want)
4. Cable Triceps Pressdown ▶	3 sets	12 - 15 reps	60s	@ RPE 8 (any tricep work you want)

Week 3

Day 1

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Work up to your openers for all lifts except for deadlift.

Ideally this is 4-5 days out from your meet.

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	1 set	1 reps	60s	w/ belt @ opener (RPE 8, 91-93%)
2. Bench Press - Powerlifting Powerlifting bench press workoout with power bonus at the end by CarbyneStrength	1 set	1 reps	60s	1 rep @ opener (RPE 8, 91-93%)
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	1 set	1 reps	60s	w/ belt *1 rep @ last warm up (RPE 7, 84-86%)

Day 2

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Work up to your last warm up for all lifts. There are no back off sets. Ideally this is 2-3 days out from your meet.

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	1 set	1 reps	60s	w/ belt *1 rep @ last warm up (RPE 7, 84-86%)
2. Bench Press - Powerlifting Powerlifting bench press workoout with power bonus at the end by CarbyneStrength	1 set	1 reps	60s	*1 rep @ last warm up (RPE 7, 84-86%)

Day 4

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This is meet or test day! Good luck :)

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	1 reps	60s	w/ belt "•1 rep @ 8 (91-93%) •1 rep @ 9 (95-97%) • 1 rep @ 10 (100-102%)"
2. Bench Press - Powerlifting Powerlifting bench press workoout with power bonus at the end by CarbyneStrength	3 sets	1 reps	60s	1 sec pause "•1 rep @ 8 (91-93%) •1 rep @ 9 (95-97%) • 1 rep @ 10 (100-102%)"
3. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	1 reps	60s	w/ belt "•1 rep @ 8 (91-93%) •1 rep @ 9 (95-97%) • 1 rep @ 10 (100-102%)"

Day 5

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deficit Deadlift ▶	3 sets	1, 3, 3 reps	60s	1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9
2. Paused Barbell Bench Press Paused-Rep Bench Press by Matthew Croyle	3 sets	1, 3, 3 reps	60s	1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	6 reps	60s	1st set @ RPE 7 2nd-last set @ RPE 8

Advanced Slow Peaking Template

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Week 2

Day 1

Day 2

Day 3

Day 4

Day 5

Week 3

Day 1

Day 2

Day 4

Day 5

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