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Soviet Peaking Program

This 6-week Soviet-style strength training program outlines a peaking routine to increase the lifter's one repetition maximum (1RM) squat from 420 pounds to a projected new 1RM of 441 pounds. The program consists of light and heavy training days each week, with sets and reps gradually decreasing over the weeks as weight lifted progressively increases, peaking with singles at up to 440 pounds in the final week.

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luis_tomaz
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290 views2 pages

Soviet Peaking Program

This 6-week Soviet-style strength training program outlines a peaking routine to increase the lifter's one repetition maximum (1RM) squat from 420 pounds to a projected new 1RM of 441 pounds. The program consists of light and heavy training days each week, with sets and reps gradually decreasing over the weeks as weight lifted progressively increases, peaking with singles at up to 440 pounds in the final week.

Uploaded by

luis_tomaz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make

a Copy *full details here* - Thanks, LiftVault.com

The WeighTrainer
6 Week Soviet Peaking Program

Enter your current 1RM: 420 Round to: 5

Projected new 1RM: 441

Week 1: Light Day Week 1: Heavy Day


1@ 190 x 8 1@ 190 x 8
1@ 230 x 6 1@ 230 x 6
1@ 275 x 6 1@ 275 x 5
3@ 295 x 6 1@ 315 x 5
3@ 335 x 5
1@ 315 x 5
1@ 275 x 8
1@ 250 x failure

Week 2: Light Day Week 2: Heavy Day


1@ 190 x 8 1@ 190 x 8
1@ 230 x 6 1@ 230 x 6
1@ 275 x 6 1@ 275 x 5
1@ 295 x 5 1@ 315 x 4
2@ 315 x 5 1@ 335 x 4
3@ 355 x 4
1@ 335 x 5
1@ 295 x 8

Week 3: Light Day Week 3: Heavy Day


1@ 190 x 8 1@ 190 x 8
1@ 230 x 6 1@ 230 x 6
1@ 275 x 5 1@ 275 x 5
1@ 295 x 4 1@ 315 x 4
1@ 315 x 3 1@ 355 x 3
2@ 335 x 3 2@ 380 x 3
1@ 335 x 5
1@ 250 x failure

Week 4: Light Day Week 4: Heavy Day


1@ 190 x 8 1@ 190 x 8
1@ 230 x 6 1@ 230 x 6
1@ 275 x 5 1@ 275 x 5
1@ 315 x 4 1@ 315 x 4
2@ 355 x 3 1@ 355 x 2
1@ 380 x 2
1@ 400 x 2
1@ 315 x failure

Week 5: Light Day Week 5: Heavy Day


1@ 190 x 8 1@ 190 x 8
1@ 230 x 6 1@ 230 x 6
1@ 275 x 5 1@ 275 x 5
2@ 315 x 5 1@ 315 x 3
1@ 335 x 3
1@ 355 x 2

Week 6: Light Day Week 6: Heavy Day


1@ 190 x 8 1@ 190 x 8
1@ 230 x 6 1@ 230 x 6
1@ 275 x 5 1@ 275 x 5
1@ 315 x 3 1@ 315 x 3
2@ 335 x 2 1@ 355 x 2
1@ 380 x 1
1@ 400 x 1
1@ 420 x 1
1@ 440 x 1

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