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Novice Peaking Template

By Barbell Medicine

Experience
Beginner (1-2 years)
Time
24 minutes/day | 4 days/week | 3 weeks
Good for
Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting
Equipment
Bands, Barbell, Cable, Machine
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 repetitions for sets across (at the same weight).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 repetitions for sets across (at the same weight).


The program isdesigned to peak the squat, bench press, and deadlift

  • In the case of a strengthlifting meet, overhead press should be substituted in place of the bench press


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Week 1



ExerciseSetsRepsRest
1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

w/ belt 1st Set RPE 8, 91%-93% -8% from single for 3x3
41
3
3
3
60s
2. Bench Press - Powerlifting
Bench Press - Powerlifting demonstrationPlay Bench Press - Powerlifting demonstration

1st set @ RPE 8, 91-93%) -8% from single for 3 reps x 4 sets"
5460s
3. Barbell Pin Bench Press
Barbell Pin Bench Press demonstrationPlay Barbell Pin Bench Press demonstration

1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 * -5% from 5 reps @ RPE 9 x 1 set of 5"
4560s

ExerciseSetsRepsRest
1. Barbell Deadlift
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration

1st set @ RPE 8, 91-93% -8% from single for 3 reps x 3 sets
41
3
3
3
60s
2. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration

Touch and Go 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 3 @ 9 x 2 sets of 3
41
3
3
3
60s
3. Machine Bench Press
Machine Bench Press demonstrationPlay Machine Bench Press demonstration

1st set @ RPE 7 2nd set @ RPE 8 Repeat 6 @ 8 x 2 more sets of 6"
4660s

ExerciseSetsRepsRest
1. Barbell Pause Squat
Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration

1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 2nd set @ 9 x 2 sets of 3"
41
3
3
3
60s
2. Paused Barbell Bench Press
Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration

2 secs pause 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 2nd set @ 9 x 2 sets of 3"
41
3
3
3
60s
3. Barbell Deficit Deadlift
Barbell Deficit Deadlift

1st set @ RPE 7 2nd-3rd set @ RPE 8
3560s

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

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

ExerciseSetsRepsRest
1. Seated Cable Row
Seated Cable Row

5 minute upper back work AMRAP
1AMAP60s
2. Banded Trunk Rotation
Banded Trunk Rotation demonstrationPlay Banded Trunk Rotation demonstration


1560s

Date Created: 1/30/2020, UTC


Last Updated: 9/12/2020, UTC

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