Free personalized workout plan

Novice Peaking Template

By Barbell Medicine

Experience

Beginner (1-2 years)

Days per week

4 days

Time

24 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

The novice peaking template is designed for lifters who’ve had little to no experience performing singles at intensities over 90%. They also typically train 3 times per week using mostly sets of 5 rep

Show More

Equipment

Bands, Barbell, Cable, Machine

Average Exertion

80%

Average Cardio Intensity

50%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

24 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

The novice peaking template is designed for lifters who’ve had little to no experience performing singles at intensities over 90%. They also typically train 3 times per week using mostly sets of 5 rep

Show More

Equipment

Bands, Barbell, Cable, Machine

Avg Exertion

80%

Workout Type

Split

Avg Cardio Intensity

50%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets1, 3, 3, 3 reps60s
w/ belt 1st Set RPE 8, 91%-93% -8% from single for 3x3
2. Bench Press - Powerlifting5 sets4 reps60s
1st set @ RPE 8, 91-93%) -8% from single for 3 reps x 4 sets"
3. Barbell Pin Bench Press4 sets5 reps60s
1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 * -5% from 5 reps @ RPE 9 x 1 set of 5"

ExerciseSetsRepsRestNotes
1. Barbell Deadlift4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93% -8% from single for 3 reps x 3 sets
2. Barbell Bench Press4 sets1, 3, 3, 3 reps60s
Touch and Go 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 3 @ 9 x 2 sets of 3
3. Machine Bench Press4 sets6 reps60s
1st set @ RPE 7 2nd set @ RPE 8 Repeat 6 @ 8 x 2 more sets of 6"

ExerciseSetsRepsRestNotes
1. Barbell Pause Squat4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 2nd set @ 9 x 2 sets of 3"
2. Paused Barbell Bench Press4 sets1, 3, 3, 3 reps60s
2 secs pause 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 2nd set @ 9 x 2 sets of 3"
3. Barbell Deficit Deadlift
Barbell Deficit Deadlift
3 sets5 reps60s
1st set @ RPE 7 2nd-3rd 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
1 setAMAP reps60s
5 minute upper back work AMRAP
2. Banded Trunk Rotation1s5 min60s

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets1, 3, 3, 3 reps60s
w/ belt 1st Set RPE 8, 91%-93% -8% from single for 3x3
2. Bench Press - Powerlifting5 sets4 reps60s
1st set @ RPE 8, 91-93%) -8% from single for 3 reps x 4 sets"
3. Barbell Pin Bench Press4 sets5 reps60s
1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 * -5% from 5 reps @ RPE 9 x 1 set of 5"

ExerciseSetsRepsRestNotes
1. Barbell Deadlift4 sets1, 3, 3, 3 reps60s
1st set @ RPE 8, 91-93% -8% from single for 3 reps x 3 sets
2. Barbell Bench Press4 sets1, 3, 3, 3 reps60s
Touch and Go 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 3 @ 9 x 2 sets of 3
3. Machine Bench Press4 sets6 reps60s
1st set @ RPE 7 2nd set @ RPE 8 Repeat 6 @ 8 x 2 more sets of 6"

ExerciseSetsRepsRestNotes
1. Barbell Pause Squat3 sets1, 3, 3 reps60s
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 2nd set @ 9 x 1 sets of 3"
2. Paused Barbell Bench Press3 sets1, 3, 3 reps60s
2 secs pause 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 2nd set @ 9 x 1 sets of 3"
3. Barbell Deficit Deadlift
Barbell Deficit Deadlift
2 sets5 reps60s
1st set @ RPE 7 2nd set @ RPE 8 No back off sets

25 min steady state @ RPE 6 1x/wk

ExerciseSetsRepsRestNotes
1. Seated Cable Row
Seated Cable Row
1 setAMAP reps60s
5 minute upper back work AMRAP

Week 3


Work up to your openers for all lifts. There are back off sets as listed (none for the deadlift).

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

ExerciseSetsRepsRestNotes
1. Barbell Squat2 sets1, 3 reps60s
w/ belt 1 rep @ opener (RPE 8, 91-93%) -8% from single for 3 reps"
2. Bench Press - Powerlifting3 sets1, 3, 3 reps60s
1 sec pause 1st set @ opener (RPE 8, 91-93%) • -8% from single for 3 reps x 2 sets across"
3. Barbell Deadlift1 set1 reps60s
w/ belt 1 rep @ opener (RPE 8, 91-93%)

Work up to your openers 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 @ opener (RPE 8, 91-93%)
2. Barbell Bench Press1 set1 reps60s
1 sec pause *1 rep @ opener (RPE 8, 91-93%)

This is meet or test day! Good luck :)

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

Date Created: 1/30/20, 4:42 AM


Last Updated: 9/12/20, 9:38 PM

Similar Workouts

More Workouts by Barbell Medicine

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 24 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

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