12 Week Peaking Program by Cast Iron Strength

By Cast Iron Strength

	Intermediate (2-3 years)
	55 minutes/day \| 4 days/week \| 12 weeks
	Powerlifting, Gain Strength
	Barbell, Squat Rack, 1 x Dumbbell, Flat Bench, Row Cable Machine, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Back Hyperextension Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Seated Ab Crunch Machine Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program.

Cast Iron Strength – 12 Week Peaking Program Summary

12 weeks in length
Based on percentages of 1RM
Trains squat, bench press, and deadlift
Deload is planned for week 6 or 7 depending on the lift
Squat runs through preparation and accumulation phases before peaking
Bench press and deadlift alternates between volume and intensity weeks
The program ends with a double @ 105% of 1RM

All credit goes to Cast Iron Strength where you can also find a full summary and explanation of the program.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	6 sets	10 reps	60s
2.Supported Single Arm Dumbbell Bent-over Row See Exercise Notes	5 sets	10 reps	60s
3.Crossed-Arm Barbell Front Squat See Exercise Notes	4 sets	4 reps	60s
4.Barbell Floor Press See Exercise Notes	2 sets	10 reps	60s
5.Seated Cable Row See Exercise Notes	3 sets	12 reps	60s
6.Seated Dumbbell Shoulder Press See Exercise Notes	3 sets	12 reps	60s
7.Hyperextension See Exercise Notes	3 sets	12 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	5 sets	4 reps	60s
2.Barbell Bench Press See Exercise Notes	6 sets	10 reps	60s
3.Barbell Deadlift See Exercise Notes	5 sets	4 reps	60s
4.Barbell Romanian Deadlift See Exercise Notes	2 sets	12 reps	60s
5.Rope Cable Triceps Extension See Exercise Notes	3 sets	12 reps	60s
6.Standing Dumbbell Biceps Curl See Exercise Notes	3 sets	12 reps	60s
7.Ab Crunch Machine See Exercise Notes	3 sets	12 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	6 sets	10 reps	60s
2.Supported Single Arm Dumbbell Bent-over Row See Exercise Notes	5 sets	10 reps	60s
3.Crossed-Arm Barbell Front Squat See Exercise Notes	4 sets	4 reps	60s
4.Barbell Floor Press See Exercise Notes	2 sets	10 reps	60s
5.Seated Cable Row See Exercise Notes	3 sets	12 reps	60s
6.Seated Dumbbell Shoulder Press See Exercise Notes	3 sets	12 reps	60s
7.Hyperextension See Exercise Notes	3 sets	12 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	5 sets	4 reps	60s
2.Barbell Bench Press See Exercise Notes	6 sets	10 reps	60s
3.Barbell Deadlift See Exercise Notes	5 sets	4 reps	60s
4.Barbell Romanian Deadlift See Exercise Notes	2 sets	12 reps	60s
5.Rope Cable Triceps Extension See Exercise Notes	3 sets	12 reps	60s
6.Standing Dumbbell Biceps Curl See Exercise Notes	3 sets	12 reps	60s
7.Ab Crunch Machine See Exercise Notes	3 sets	12 reps	60s

Date Created: 1/21/2020, UTC

Last Updated: 10/28/2021, UTC

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