Free personalized workout plan

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

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

80%

Average Cardio Intensity

40%

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

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

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

80%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets1, 4, 4, 4 reps60s
w/ belt 1st set @ RPE 8, (91-93%) 2nd set @ RPE 9 (86%) Remaining sets 80% e1RM
2. Barbell Bench Press5 sets1, 3, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ 9 (89%) Remaining sets 85% @1RM
3. Barbell Pin Bench Press4 sets4 reps60s
Chest level 1st set @ RPE 7 2nd set@ RPE 8 3rd set @ RPE 9 4th set -5% from 4 reps @ RPE 9

ExerciseSetsRepsRestNotes
1. Barbell Deadlift4 sets1, 4, 4, 4 reps60s
w/ belt 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 (89%) Remaining sets 85% @1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9 x 2 sets of 3"
3. Barbell Squat4 sets6 reps60s
No belt 1st set @ RPE 7 2nd set and the rest @ RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Pause Squat4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets-5% from 2nd set
2. Paused Barbell Bench Press4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Machine Bench Press4 sets6 reps60s
1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Deficit Deadlift
Barbell Deficit Deadlift
4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9
2. Paused Barbell Bench Press4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Romanian Deadlift4 sets6 reps60s
1st set @ RPE 7 2nd-last set @ RPE 8

25 minutes steady state cardio 1x per week @ RPE 6

Breathing rate should be slightly elevated, but can still speak in full sentences.

ExerciseSetsRepsRestNotes
1. Seated Cable Row
Seated Cable Row
3 sets12 - 15 reps60s
@ RPE 8 row of your choice
2. Ab Crunch Machine1s5 min60s
5 min ab work AMRAP
3. Standing Dumbbell Biceps Curl3 sets12 - 15 reps60s
@ RPE 8 (any bicep work you want)
4. Rope Pressdown3 sets12 - 15 reps60s
@ RPE 8 (any tricep work you want)

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets1, 3, 3, 3 reps60s
w/ belt 1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (89%) Remaining sets 85% of 1RM
2. Barbell Bench Press5 sets1, 3, 3, 3, 3 reps60s
1sec pause 1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 (89%) Remaining sets 85% of 1RM
3. Barbell Pin Bench Press4 sets4 reps60s
Chest level 1st set @ RPE 7 2nd set@ RPE 8 3rd set @ RPE 9 4th set -5% from 4 reps @ RPE 9

ExerciseSetsRepsRestNotes
1. Barbell Deadlift4 sets1, 3, 3, 3 reps60s
w/ belt 1st set @ RPE 8, 91-93%) 2nd set@ RPE 9 (89%) Remaining Sets 85% of 1RM
2. Close-Grip Bench Press
Close-Grip Bench Press
4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Barbell Squat4 sets6 reps60s
No belt 1st set @ RPE 7 2nd set and the rest @ RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Pause Squat3 sets1, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
2. Paused Barbell Bench Press4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Machine Bench Press4 sets6 reps60s
1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8

ExerciseSetsRepsRestNotes
1. Barbell Deficit Deadlift
Barbell Deficit Deadlift
3 sets1, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9
2. Paused Barbell Bench Press3 sets1, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Romanian Deadlift3 sets6 reps60s
1st set @ RPE 7 2nd-last set @ RPE 8

25 minutes steady state cardio 1x per week @ RPE 6

Breathing rate should be slightly elevated, but can still speak in full sentences.

ExerciseSetsRepsRestNotes
1. Seated Cable Row
Seated Cable Row
3 sets12 - 15 reps60s
@ RPE 8 row of your choice
2. Ab Crunch Machine1s5 min60s
5 min ab work AMRAP
3. Standing Dumbbell Biceps Curl3 sets12 - 15 reps60s
@ RPE 8 (any bicep work you want)
4. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets12 - 15 reps60s
@ RPE 8 (any tricep work you want)

Week 3


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

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

ExerciseSetsRepsRestNotes
1. Barbell Squat1 set1 reps60s
w/ belt @ opener (RPE 8, 91-93%)
2. Bench Press - Powerlifting1 set1 reps60s
1 rep @ opener (RPE 8, 91-93%)
3. Barbell Deadlift1 set1 reps60s
w/ belt *1 rep @ last warm up (RPE 7, 84-86%)

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.

ExerciseSetsRepsRestNotes
1. Barbell Squat1 set1 reps60s
w/ belt *1 rep @ last warm up (RPE 7, 84-86%)
2. Bench Press - Powerlifting1 set1 reps60s
*1 rep @ last warm up (RPE 7, 84-86%)

This is meet or test day! Good luck :)

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets1 reps60s
w/ belt "•1 rep @ 8 (91-93%) •1 rep @ 9 (95-97%) • 1 rep @ 10 (100-102%)"
2. Bench Press - Powerlifting3 sets1 reps60s
1 sec pause "•1 rep @ 8 (91-93%) •1 rep @ 9 (95-97%) • 1 rep @ 10 (100-102%)"
3. Barbell Deadlift3 sets1 reps60s
w/ belt "•1 rep @ 8 (91-93%) •1 rep @ 9 (95-97%) • 1 rep @ 10 (100-102%)"

ExerciseSetsRepsRestNotes
1. Barbell Deficit Deadlift
Barbell Deficit Deadlift
3 sets1, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9
2. Paused Barbell Bench Press3 sets1, 3, 3 reps60s
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
3. Romanian Deadlift3 sets6 reps60s
1st set @ RPE 7 2nd-last set @ RPE 8

Date Created: 1/31/20, 9:09 AM


Last Updated: 9/12/20, 9:39 PM

Similar Workouts

More Workouts by Barbell Medicine

Similiar split workouts

Workouts with similar equipment

5 day workouts that are 28 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

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