Khalifa_l

EXERCISE SETS
DAY 1

Competition Style squat 4

2 count Pause Comp bench press 7

Neutral Grip Lat Pull downs 3

ATG split Squats 3

EXERCISE SETS
DAY 2

Competion style deadlift 4

 1
Competition style Bench (1 sec pause)

Horizontal row of choice 3

OHP 3

Face pulls 4

Hammer curls 4

Tricep Push downs 4

Ab Roller 3

EXERCISE SETS
DAY 4

2
Competion style squat

Close grip bench press 6

Tibia Raises 4

Single arm tricep push downs 3

Rear Delt flyes 3

Calf raises 2

EXERCISE SETS
DAY 6
DAY 6

1
Competition style deadlift

2 count Pause Comp bench press 7

Horizontal row of choice 3

Vertical row of choice 3

Lateral Raises 3

Ab Roller 3

Arms of choice 3
ifa_lift's 8 Week Peak

INSERT 1RM BELOW (KGs) When choosing 1 rep Max, I suggest pick
SQUAT could lift a year ago. Make sure you are h
BENCH if you are in a caloric defict. Ensure you
@Khalifa_lifts on yo
DEADLIFT

WEEK 1
ACTUAL
REPS RPE INTENSITY REST
LOAD

5 75.0% AS MUCH 0

5 70.00% 2-3 mins 0

12-20,x,x,x 9 2 mins

12 1 min Bodyweight

ACTUAL
REPS RPE INTENSITY REST
LOAD

6 70.0% AS MUICH 0
 1 7

4 -15% 2 mins 0

8-12,x,x,x 8 2 mins

10 45% 2 mins 0

15 2 mins

15-12-10-8

15 F 2 mins

AMRAP 2 mins Bodyweight

ACTUAL
REPS RPE INTENSITY REST
LOAD

2 83% 0

AS MUCH

7 68% 0

6 68% AS MUCH 0

15 2 mins Bodyweight

20 1 min

15 1 min

50 1 min Bodyweight

ACTUAL
REPS RPE INTENSITY REST
LOAD
 3 83% 0

AS MUCH

4 75% 0

4 75.00% 3 mins 0

12 8 2 mins

15 7 2 min

15 9

AMRAP 2 mins Bodyweight

15 9 2 min
ek Peaking Program

en choosing 1 rep Max, I suggest picking a weight that you can hit any given day not what you
d lift a year ago. Make sure you are hydrated and are eating in a surplus. DO NOT USE THIS
you are in a caloric defict. Ensure you warm up properly before traing. Dont forget to tag me
@Khalifa_lifts on your journey. Stay safe and get srong.

EXERCISE
NOTES
DAY 1

Competition Style squat

2 count Pause Comp bench p

Moderate to heavy load Neutral Grip Lat Pull down

ATG split Squats

ATHLETE
EXERCISE
NOTES
DAY 2

Competion style deadlift

Insert the top single and back off will be calculated

Competition style Bench (1 sec

Moderate to heavy load Horizontal row of choic

OHP

moderate load, focus on movement Face pulls

moderate load, focus on movement Hammer curls

Heavy load Tricep Push downs

Stop when form breaks down Ab Roller

ATHLETE
EXERCISE
NOTES
DAY 4

Competion style squat

Close grip bench press

Tibia Raises

moderate load, focus on movement Single arm tricep push dow

moderate load, focus on movement Rear Delt flyes

Calf raises

ATHLETE
EXERCISE
NOTES
DAY 6
 DAY 6

Competition style deadlift

2 count Pause Comp bench p

Horizontal row of choice

Vertical row of choice

Moderate to heavy load Lateral Raises

Stop when form breaks down Ab Roller

moderate load, focus on movement Arms of choice

gram

Suggested: 95% of 1 rep max

1 rep Max :

95% of 1 rep max : 0

WEEK 2

EXERCISE SETS REPS RPE

Competition Style squat 4 5

2 count Pause Comp bench press 6 5

Neutral Grip Lat Pull downs 3 12-20,x,x,x 9

ATG split Squats 3 13

EXERCISE SETS REPS RPE

Competion style deadlift 4 6

 1 1 8
Competition style Bench (1 sec pause)

4 4

Horizontal row of choice 3 8-12,x,x,x 8

OHP 3 10

Face pulls 4 15

Hammer curls 4 15-12-10-8

Tricep Push downs 4 15 F

Ab Roller 3 AMRAP

EXERCISE SETS REPS RPE

2 2
Competion style squat

4 7

Close grip bench press 5 6

Tibia Raises 4 15

Single arm tricep push downs 3 20

Rear Delt flyes 3 15

Calf raises 2 50

EXERCISE SETS REPS RPE

 1 3
Competition style deadlift

4 4

2 count Pause Comp bench press 6 4

Horizontal row of choice 3 12 8

Vertical row of choice 3 15 7

Lateral Raises 3 15 9

Ab Roller 3 AMRAP

Arms of choice 3 15 9
2
ACTUAL
INTENSITY REST
LOAD NOTES

77.5% AS MUCH 0

72.50% 2-3 mins 0

2 mins Moderate to heavy load

1 min Bodyweight

ACTUAL ATHLETE
INTENSITY REST
LOAD NOTES

73.0% AS MUICH 0
 Insert the top single and back off will be calculated

-15% 2 mins 0

2 mins Moderate to heavy load

45% 2 mins 0

2 mins moderate load, focus on movement

moderate load, focus on movement

2 mins Heavy load

2 mins Bodyweight Stop when form breaks down

ACTUAL ATHLETE
INTENSITY REST
LOAD NOTES

85% 0

AS MUCH

70% 0

70% AS MUCH 0

2 mins Bodyweight

1 min moderate load, focus on movement

1 min moderate load, focus on movement

1 min Bodyweight

ACTUAL ATHLETE
INTENSITY REST
LOAD NOTES
 85% 0

AS MUCH

78% 0

77.50% 3 mins 0

2 mins

2 min

Moderate to heavy load

2 mins Bodyweight Stop when form breaks down

2 min moderate load, focus on movement

 WEEK 3

EXERCISE SETS REPS

DAY 1

Competition Style squat 4 5

2 count Pause Comp bench press 5 5

Neutral Grip Lat Pull downs 3 12-20,x,x,x

ATG split Squats 3 14

EXERCISE SETS REPS

DAY 2

Competion style deadlift 4 6

 1 1
Competition style Bench (1 sec pause)

4 4

Horizontal row of choice 3 8-12,x,x,x

OHP 3 10

Face pulls 4 15

Hammer curls 4 15-12-10-8

Tricep Push downs 4 15

Ab Roller 3 AMRAP

EXERCISE SETS REPS

DAY 4

2 2
Competion style squat

5 6

Close grip bench press 5 6

Tibia Raises 4 15

Single arm tricep push downs 3 20

Rear Delt flyes 3 15

Calf raises 2 50

EXERCISE SETS REPS

DAY 6
DAY 6

1 3
Competition style deadlift

4 4

2 count Pause Comp bench press 5 4

Horizontal row of choice 3 12

Vertical row of choice 3 15

Lateral Raises 3 15

Ab Roller 3 AMRAP

Arms of choice 3 15
WEEK 3
ACTUAL
RPE INTENSITY REST
LOAD

80.0% AS MUCH 0

75.00% 2-3 mins 0

9 2 mins

1 min Bodyweight

ACTUAL
RPE INTENSITY REST
LOAD

75.0% AS MUICH 0
 8

-15% 2 mins 0

8 2 mins

47% 2 mins 0

2 mins

F 2 mins

2 mins Bodyweight

ACTUAL
RPE INTENSITY REST
LOAD

88% 0

AS MUCH

73% 0

73% AS MUCH 0

2 mins Bodyweight

1 min

1 min

1 min Bodyweight

ACTUAL
RPE INTENSITY REST
LOAD
 88% 0

AS MUCH

80% 0

80.00% 3 mins 0

8 2 mins

7 2 min

2 mins Bodyweight

9 2 min
 EXERCISE
NOTES
DAY 1

Competition Style squat

2 count Pause Comp bench press

Moderate to heavy load Neutral Grip Lat Pull downs

ATG split Squats

ATHLETE
EXERCISE
NOTES
DAY 2

Competion style deadlift

Insert the top single and back off will be calculated

Competition style Bench (1 sec pause)

Moderate to heavy load Horizontal row of choice

OHP

moderate load, focus on movement Face pulls

moderate load, focus on movement Hammer curls

Heavy load Tricep Push downs

Stop when form breaks down Ab Roller

ATHLETE
EXERCISE
NOTES
DAY 4

Competion style squat

Close grip bench press

Tibia Raises

moderate load, focus on movement Single arm tricep push downs

moderate load, focus on movement Rear Delt flyes

Calf raises

ATHLETE
EXERCISE
NOTES
DAY 6
 DAY 6

Competition style deadlift

2 count Pause Comp bench press

Horizontal row of choice

Vertical row of choice

Moderate to heavy load Lateral Raises

Stop when form breaks down Ab Roller

moderate load, focus on movement Arms of choice

 WEEK 4

EXERCISE SETS REPS RPE

Competition Style squat 4 4

2 count Pause Comp bench press 4 5

Neutral Grip Lat Pull downs 3 12-20,x,x,x 9

ATG split Squats 3 15

EXERCISE SETS REPS RPE

Competion style deadlift 4 5

 1 1 9
Competition style Bench (1 sec pause)

4 4

Horizontal row of choice 3 8-12,x,x,x 8

OHP 3 10

Face pulls 4 15

Hammer curls 4 15-12-10-8

Tricep Push downs 4 15 F

Ab Roller 3 AMRAP

EXERCISE SETS REPS RPE

3 1
Competion style squat

5 5

Close grip bench press 4 6

Tibia Raises 4 15

Single arm tricep push downs 3 20

Rear Delt flyes 3 15

Calf raises 2 50

EXERCISE SETS REPS RPE

 1 2
Competition style deadlift

3 3

2 count Pause Comp bench press 4 4

Horizontal row of choice 3 12 8

Vertical row of choice 3 15 7

Lateral Raises 3 15 9

Ab Roller 3 AMRAP

Arms of choice 3 15 9
WEEK 4
ACTUAL
INTENSITY REST
LOAD NOTES

83.0% AS MUCH 0

77.50% 2-3 mins 0

2 mins Moderate to heavy load

1 min Bodyweight

ACTUAL ATHLETE
INTENSITY REST
LOAD NOTES

77.5% AS MUICH 0
 Insert the top single and back off will be calculated

-15% 2 mins 0

2 mins Moderate to heavy load

47% 2 mins 0

2 mins moderate load, focus on movement

moderate load, focus on movement

2 mins Heavy load

2 mins Bodyweight Stop when form breaks down

ACTUAL ATHLETE
INTENSITY REST
LOAD NOTES

90% 0

AS MUCH

75% 0

75% AS MUCH 0

2 mins Bodyweight

1 min moderate load, focus on movement

1 min moderate load, focus on movement

1 min Bodyweight

ACTUAL ATHLETE
INTENSITY REST
LOAD NOTES
 90% 0

AS MUCH

83% 0

83.00% 3 mins 0

2 mins

2 min

Moderate to heavy load

2 mins Bodyweight Stop when form breaks down

2 min moderate load, focus on movement

 EXERCISE SETS
DAY 1

Competition Style squat 4

2 count Pause Comp bench press 3

Neutral Grip Lat Pull downs 3

ATG split Squats 3

EXERCISE SETS
DAY 2

Competion style deadlift 3

 1
Competition style Bench (1 sec pause)

Horizontal row of choice 3

OHP 3

Face pulls 4

Hammer curls 4

Tricep Push downs 4

Ab Roller 5

EXERCISE SETS
DAY 4

1
Competion style squat

Close grip bench press 4

Tibia Raises 4

Single arm tricep push downs 3

Rear Delt flyes 3

Calf raises 2

EXERCISE SETS
DAY 6
DAY 6

1
Competition style deadlift

Comp style bench press 4

Horizontal row of choice 3

Vertical row of choice 3

Lateral Raises 3

Ab Roller 3

Arms of choice 3
 WEEK 5
ACTUAL
REPS RPE INTENSITY REST
LOAD

4 85.0% AS MUCH 0

5 80.00% 2-3 mins 0

12-20,x,x,x 9 2 mins

16 1 min Bodyweight

ACTUAL
REPS RPE INTENSITY REST
LOAD

5 80.0% AS MUICH 0
 1 6

3 -12% 2 mins 0

8-12,x,x,x 8 2 mins

7 50% 2 mins 0

15 2 mins

15-12-10-8

15 F 2 mins

AMRAP 2 mins Bodyweight

ACTUAL
REPS RPE INTENSITY REST
LOAD

1 6

AS MUCH

5 78% 0

5 78% AS MUCH 0

15 2 mins Bodyweight

20 1 min

15 1 min

50 1 min Bodyweight

ACTUAL
REPS RPE INTENSITY REST
LOAD
 1 93% 0

AS MUCH

3 85% 0

4 85.00% 3 mins 0

12 8 2 mins

15 7 2 min

15 9

AMRAP 2 mins Bodyweight

15 9 2 min
 EXERCISE
NOTES
DAY 1

Competition Style squat

2 count Pause Comp bench press

Moderate to heavy load Neutral Grip Lat Pull downs

ATG split Squats

ATHLETE
EXERCISE
NOTES
DAY 2

Competion style deadlift

Insert the top single and back off will be calculated

Competition style Bench (1 sec pause)

Moderate to heavy load Horizontal row of choice

OHP

moderate load, focus on movement Face pulls

moderate load, focus on movement Hammer curls

Heavy load Tricep Push downs

Stop when form breaks down Ab Roller

ATHLETE
EXERCISE
NOTES
DAY 4

Competion style squat

Close grip bench press

Tibia Raises

moderate load, focus on movement Single arm tricep push downs

moderate load, focus on movement Rear Delt flyes

Calf raises

ATHLETE
EXERCISE
NOTES
DAY 6
 DAY 6

Competition style deadlift

Comp style bench press

Horizontal row of choice

Vertical row of choice

Moderate to heavy load Lateral Raises

Stop when form breaks down Ab Roller

moderate load, focus on movement Arms of choice

 WEEK 6

EXERCISE SETS REPS RPE

Competition Style squat 3 3

2 count Pause Comp bench press 4 4

Neutral Grip Lat Pull downs 3 12-20,x,x,x 9

ATG split Squats 3 17

EXERCISE SETS REPS RPE

Competion style deadlift 3 4

 1 1 7
Competition style Bench (1 sec pause)

4 3

Horizontal row of choice 3 8-12,x,x,x 8

OHP 3 7

Face pulls 4 15

Hammer curls 4 15-12-10-8

Tricep Push downs 4 15 F

Ab Roller 5 AMRAP

EXERCISE SETS REPS RPE

1 1 7
Competion style squat

4 4

Close grip bench press 4 4

Tibia Raises 4 15

Single arm tricep push downs 3 20

Rear Delt flyes 3 15

Calf raises 2 50

EXERCISE SETS REPS RPE

 1 1
Competition style deadlift

3 3

Comp style bench press 4 3

Horizontal row of choice 3 12 8

Vertical row of choice 3 15 7

Lateral Raises 3 15 9

Ab Roller 3 AMRAP

Arms of choice 3 15 9
WEEK 6
ACTUAL
INTENSITY REST
LOAD

87.5% AS MUCH 0

83.00% 2-3 mins 0

2 mins

1 min Bodyweight

ACTUAL
INTENSITY REST
LOAD

83.0% AS MUICH 0
 -12% 2 mins 0

2 mins

50% 2 mins 0

2 mins

2 mins

2 mins Bodyweight

ACTUAL
INTENSITY REST
LOAD

AS MUCH

80% 0

80% AS MUCH 0

2 mins Bodyweight

1 min

1 min

1 min Bodyweight

ACTUAL
INTENSITY REST
LOAD
 95% 0

AS MUCH

88% 0

87.50% 3 mins 0

2 mins

2 min

2 mins Bodyweight

2 min
 EXERCISE
NOTES
DAY 1

Competition Style squat

2 count Pause Comp bench press

Moderate to heavy load Neutral Grip Lat Pull downs

ATG split Squats

ATHLETE
EXERCISE
NOTES
DAY 2

Competion style deadlift

Insert the top single and back off will be calculated

Competition style Bench (1 sec pause)

Moderate to heavy load Horizontal row of choice

OHP

moderate load, focus on movement Face pulls

moderate load, focus on movement Hammer curls

Heavy load Tricep Push downs

Stop when form breaks down Ab Roller

ATHLETE
EXERCISE
NOTES
DAY 4

Competion style squat

Close grip bench press

Tibia Raises

moderate load, focus on movement Single arm tricep push downs

moderate load, focus on movement Rear Delt flyes

Calf raises

ATHLETE
EXERCISE
NOTES
DAY 6
 DAY 6

Competition style deadlift

Comp style bench press

Horizontal row of choice

Vertical row of choice

Moderate to heavy load Lateral Raises

Stop when form breaks down Ab Roller

moderate load, focus on movement Arms of choice

 WEEK 7

EXERCISE SETS REPS RPE

Competition Style squat 3 3

2 count Pause Comp bench press 4 3

Neutral Grip Lat Pull downs 3 12-20,x,x,x 9

ATG split Squats 3 18

EXERCISE SETS REPS RPE

Competion style deadlift 3 3

 1 1 8
Competition style Bench (1 sec pause)

4 3

Horizontal row of choice 3 8-12,x,x,x 8

OHP 3 5

Face pulls 4 15

Hammer curls 4 15-12-10-8

Tricep Push downs 4 15 F

Ab Roller 5 AMRAP

EXERCISE SETS REPS RPE

1 1 8
Competion style squat

3 3

Close grip bench press 4 3

Tibia Raises 4 15

Single arm tricep push downs 3 20

Rear Delt flyes 3 15

Calf raises 2 50

EXERCISE SETS REPS RPE

 1 1 7
Competition style deadlift

3 2

Comp style bench press 3 3

Horizontal row of choice 3 12 8

Vertical row of choice 3 15 7

Lateral Raises 3 15 9

Ab Roller 3 AMRAP

Arms of choice 3 15 9
WEEK 7
ACTUAL
INTENSITY REST
LOAD

90.0% AS MUCH 0

85.00% 2-3 mins 0

2 mins

1 min Bodyweight

ACTUAL
INTENSITY REST
LOAD

85.0% AS MUICH 0
 -12% 2 mins 0

2 mins

53% 2 mins 0

2 mins

2 mins

2 mins Bodyweight

ACTUAL
INTENSITY REST
LOAD

AS MUCH

83% 0

83% AS MUCH 0

2 mins Bodyweight

1 min

1 min

1 min Bodyweight

ACTUAL
INTENSITY REST
LOAD
 AS MUCH

90% 0

90.00% 3 mins 0

2 mins

2 min

2 mins Bodyweight

2 min
 EXERCISE
NOTES
DAY 1

Competition Style squat

2 count Pause Comp bench press

Moderate to heavy load Neutral Grip Lat Pull downs

ATG split Squats

ATHLETE
EXERCISE
NOTES
DAY 2

Competion style deadlift

Insert the top single and back off will be calculated

Competition style Bench (1 sec pause)

Moderate to heavy load Horizontal row of choice

OHP

moderate load, focus on movement Face pulls

moderate load, focus on movement Hammer curls

Heavy load Tricep Push downs

Stop when form breaks down Ab Roller

ATHLETE
EXERCISE
NOTES
DAY 4

Close grip bench press

moderate load, focus on movement Single arm tricep push downs

moderate load, focus on movement Rear Delt flyes

ATHLETE
EXERCISE
NOTES
TEST Day
 TEST Day

Competion style squat

Competion style bench

Competition style deadlift

Moderate to heavy load

Stop when form breaks down

moderate load, focus on movement

 WEEK 8 (TEST WEEK)

EXERCISE SETS REPS RPE

Competition Style squat 3 3

2 count Pause Comp bench press 3 3

Neutral Grip Lat Pull downs 2 12-20,x,x,x 6

ATG split Squats 2 12

EXERCISE SETS REPS RPE

Competion style deadlift 3 3

 1 1 7
Competition style Bench (1 sec pause)

2 3

Horizontal row of choice 2 8-12,x,x,x 6

OHP 2 5

Face pulls 2 15

Hammer curls 3 12,10,8

Tricep Push downs 3 15 6

Ab Roller 3 AMRAP

EXERCISE SETS REPS RPE

Close grip bench press 4 3

Single arm tricep push downs 3 20

Rear Delt flyes 3 15

EXERCISE SETS REPS RPE

 Competion style squat 1 1 MAX

Competion style bench 1 1 MAX

Competition style deadlift 1 1 MAX

WEEK 8 (TEST WEEK)
ACTUAL
INTENSITY REST
LOAD

75.0% AS MUCH 0

77.50% 2-3 mins 0

2 mins

1 min Bodyweight

ACTUAL
INTENSITY REST
LOAD

70.0% AS MUICH 0
 -12% 2 mins 0

2 mins

45% 2 mins 0

2 mins

2 mins

2 mins Bodyweight

ACTUAL
INTENSITY REST
LOAD

70% AS MUCH 0

1 min

1 min

ACTUAL
INTENSITY REST
LOAD
 NOTES

Moderate to heavy load

ATHLETE

NOTES
Insert the top single and back off will be calculated

Moderate to heavy load

moderate load, focus on movement

moderate load, focus on movement

Moderate

Stop when form breaks down

ATHLETE

NOTES

moderate load, focus on movement

moderate load, focus on movement

ATHLETE

NOTES