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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
Gain Strength, Powerlifting
Equipment
Bands, Barbell, Cable, Machine
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description
Source: liftvault.com

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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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 1, 3, 3, 3 reps, (rest 60s)
w/ belt 1st Set RPE 8, 91%-93% -8% from single for 3x3
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Bench Press - Powerlifting demonstrationPlay Bench Press - Powerlifting demonstration
5 sets, 4 reps, (rest 60s)
1st set @ RPE 8, 91-93%) -8% from single for 3 reps x 4 sets"
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Barbell Pin Bench Press demonstrationPlay Barbell Pin Bench Press demonstration
4 sets, 5 reps, (rest 60s)
1st set @ RPE 7 2nd set @ RPE 8 3rd set @ RPE 9 * -5% from 5 reps @ RPE 9 x 1 set of 5"
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93% -8% from single for 3 reps x 3 sets
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 1, 3, 3, 3 reps, (rest 60s)
Touch and Go 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 3 @ 9 x 2 sets of 3
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Machine Bench Press demonstrationPlay Machine Bench Press demonstration
4 sets, 6 reps, (rest 60s)
1st set @ RPE 7 2nd set @ RPE 8 Repeat 6 @ 8 x 2 more sets of 6"
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Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 2nd set @ 9 x 2 sets of 3"
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Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
4 sets, 1, 3, 3, 3 reps, (rest 60s)
2 secs pause 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 -5% from 2nd set @ 9 x 2 sets of 3"
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Barbell Deficit Deadlift
3 sets, 5 reps, (rest 60s)
1st set @ RPE 7 2nd-3rd set @ RPE 8
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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.

Seated Cable Row
1 set, AMAP reps, (rest 60s)
5 minute upper back work AMRAP
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Banded Trunk Rotation demonstrationPlay Banded Trunk Rotation demonstration
1 s, 5 min, (rest 60s)

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Date Created: 1/30/2020, UTC


Last Updated: 9/12/2020, UTC

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