Novice Peaking Template

By Barbell Medicine

	Intermediate (2-3 years)
	16 minutes/day \| 4 days/week \| 3 weeks
	Gain Strength, Powerlifting
	Barbell, Squat Rack, Flat Bench, Chest Press (Bench Press) Machine, Other, Sandbag, Row Cable Machine, Triangle Lat/Low Row Attachment, Loop Bands Show More

Average Exertion

Average Cardio Intensity

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

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	4 sets	3 reps	60s
2.Bench Press - Powerlifting See Exercise Notes	5 sets	4 reps	60s
3.Barbell Pin Bench Press See Exercise Notes	4 sets	5 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	4 sets	3 reps	60s
2.Barbell Bench Press See Exercise Notes	4 sets	3 reps	60s
3.Machine Bench Press See Exercise Notes	4 sets	6 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Pause Squat See Exercise Notes	4 sets	3 reps	60s
2.Paused Barbell Bench Press See Exercise Notes	4 sets	3 reps	60s
3.Barbell Deficit Deadlift See Exercise Notes	3 sets	5 reps	60s