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Twelve Week Peaking

This 12-week program outlines a peaking routine for powerlifting. It consists of 2 lifting sessions per week focused on the main lifts: back squat, front squat, bench press, shoulder press, deadlift, and power clean. Each week prescribes sets and reps for each lift, decreasing the reps and increasing weight over the 12 weeks to peak strength for a meet. The final week consists of singles at heavy weights for each lift culminating in a max effort set of 185 lbs.

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AlexandreHoffmann
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118 views6 pages

Twelve Week Peaking

This 12-week program outlines a peaking routine for powerlifting. It consists of 2 lifting sessions per week focused on the main lifts: back squat, front squat, bench press, shoulder press, deadlift, and power clean. Each week prescribes sets and reps for each lift, decreasing the reps and increasing weight over the 12 weeks to peak strength for a meet. The final week consists of singles at heavy weights for each lift culminating in a max effort set of 185 lbs.

Uploaded by

AlexandreHoffmann
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Twelve Week Pe

Exercise
1

Set
01
02
03
04
05
06
07
08
09
10

Set
01
02
03
04
05
06
07
08

Set
01
02
03
04
05
06
07
08
09
10

Week One
Day One
80 x 8-10
97.5 x 6-8
115 x 6
115-122.5 x 6
115-122.5 x 6
115-122.5 x 6
115-122.5 x 6

Week Four
Day One
80 x 8-10
97.5 x 6-8
115 x 6
122.5 x 5
122.5-132.5 x 5
122.5-132.5 x 5

Week Seven
Day One
80 x 8-10
97.5 x 6-8
115 x 6
122.5 x 4
132.5 x 3
132.5-140 x 3
132.5-140 x 3

Week Ten

Week
Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 5
140 x 5
140 x 5
140 x 5
132.5 x 5
115 x 6-8
87.5-97.5 x 8-12

Set
01
02
03
04
05
06
07
08
09
10
Week

Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
140 x 4
150 x 4
150 x 4
150 x 4
140 x 5
122.5 x 6

Set
01
02
03
04
05
06

Week E
Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
150 x 3
157.5 x 3
157.5 x 3
140 x 5
97.5-105 x 6-10

Set
01
02
03
04
05
06
07
08
09
10

Week E

Set
01
02
03
04
05
06
07
08

Day One
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
140-150 x 3
140-150 x 3

Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
150 x 2
157.5 x 2
167.5 x 2
132.5 x 4-6

1
2
3
4
5
6

Back Squat
Front Squat
Bench Press
Shoulder Press
Deadlift
Power Clean

175
145
140
80
180
115

Set
01
02
03
04
05
06

lve Week Peaking Program


Week Two
Day One
80 x 8-10
97.5 x 6-8
115 x 6
115-122.5 x 6
115-122.5 x 6
115-122.5 x 6
115-122.5 x 6

Week Five
Day One
80 x 8-10
97.5 x 6-8
115 x 6
122.5 x 5
122.5-132.5 x 5
122.5-132.5 x 5

Week Eight
Day One
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
140-150 x 3
140-150 x 3

Week Eleven

Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 5
140 x 5
140 x 5
140 x 5
132.5 x 5
115 x 6-8
87.5-97.5 x 8-12

Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
140 x 4
150 x 4
150 x 4
150 x 4
140 x 5
122.5 x 6

Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
150 x 2
157.5 x 2
167.5 x 2
132.5 x 4-6

Set
01
02
03
04
05
06
07
08
09

Set
01
02
03
04
05
06
07
08
09
10

Set
01
02
03
04
05
06
07
08
09

Week Three
Day One
80 x 8-10
97.5 x 6-8
115 x 6
122.5 x 5
122.5-132.5 x 5
122.5-132.5 x 5

Week Six
Day One
80 x 8-10
97.5 x 6-8
115 x 6
122.5 x 4
132.5 x 3
132.5-140 x 3
132.5-140 x 3

Week Nine
Day One
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
140-150 x 3
140-150 x 3

Week Twelve

Day One
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 5
132.5 x 5

Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 3
140 x 3
150 x 2

Set
01
02
03
04
05
06
07
08
09
10

Day One
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 3
140 x 2
140 x 2

Three
Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
140 x 4
150 x 4
150 x 4
150 x 4
140 x 5
122.5 x 6
Six
Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
150 x 3
157.5 x 3
157.5 x 3
140 x 5
97.5-105 x 6-10

Nine

welve

Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 4
150 x 2
157.5 x 2
167.5 x 2
132.5 x 4-6

Day Two
80 x 8-10
97.5 x 6-8
115 x 5
132.5 x 3
150 x 2
157.5 x 1
167.5 x 1
175 x 1
180 x 1
185 x 1

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