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12 Week Strength Peaking Program

This is the base program to follow; It can be changed and adapted if


needed.
This is a 4-day per week program, I recommend you lift on
Monday/Tuesday/Thursday/Friday OR
Monday/Tuesday/Thursday/Saturday
Phrases in BOLD have explanations on what they mean at the end of the
program.

PHASE 1 WAVE 1 (3 WEEKS)


WEEK 1
Monday
-Squat: work up to 5RM
-Squat: 80% of 5RM 1 set of max reps
-Leg press or hack squat 6sets of 4 reps (muscle round)
-Farmers walk 1 minute of work/1 minute of rest x 5 sets

Tuesday
-Incline bench press work up to 5RM
-Incline bench 80% of 5RM 1 set of max reps
-Incline dumbbell press: work up to a 6-8rm
-Side Raises: work up to a 10-12rm
-Abs: Cable crunches 4*8-12

Thursday
-Romanian deadlift work up to 5RM
-Romanian deadlift 80% of 5RM 1 set of max reps
-Dumbbell row: work up to a 6-10rm
-Farmers walk 1 minute of work/1 minute of rest x 5 sets

Saturday
-Military press work up to 5RM
-Military press 80% of 5RM 1 set of max reps
-Dips: work up to a 6-8rm
-Lying dumbbell extension: work up to a 6-8rm
Superset
-Barbell curl: work up to a 6-8rm
-Overhead walk 1 minute of work/1 minute of rest x 5 sets

WEEK 2
Monday
-Squat work up to 4RM
-Squat 80% of 4RM 1 set of max reps
-Leg press or hack squat 6sets of 4reps (muscle round)
-Farmers walk 1 minute of work/1 minute of rest x 5 sets

Tuesday
-Incline bench press work up to 4RM
-Incline bench 80% of 4RM 1 set of max reps
-Incline dumbbell press: work up to 6-8rm rest pause set
-Side raises: work up to 8-12rm rest pause set
-Abs: Cable crunches 4_8-12

Thursday
-Romanian deadlift work up to 4RM
-Romanian deadlift 80% of 4RM 1 set of max reps
-Dumbbell row: work up to a 6-8rm rest paused set
-Farmers walk 1 minute of work/1 minute of rest x 5 sets

Saturday
-Military press work up to 4RM
-Military press 80% of 4RM 1 set of max reps
-Dips: work up to a 6-8rm rest paused set
-Lying dumbbell extensions: work up to a 6-8rm rest paused set
Superset
-Barbell curls: work up to a 6-8rm rest paused set
-Overhead walk 1 minute of work/1 minute of rest x 5 sets

WEEK 3
Monday
-Squat work up to 3RM
-Squat 80% of 3RM 1 set of max reps
-Leg press or hack squat 6sets of 4reps (muscle round)
-Farmers walk 1 minute of work/1 minute of rest x 6 sets

Tuesday
-Incline bench press work up to 3RM
-Incline bench 80% of 3RM 1 set of max reps
-Incline dumbbell press: work up to a 6-8rm rest paused set
-Side raises: work up to a 8-12rm double rest paused set
-Abs: Cable crunches 4*8-12

Thursday
-Romanian deadlift work up to 3RM
-Romanian deadlift 80% of 3RM 1 set of max reps
-Dumbbell row: work up to a 6-8rm double rest paused set
-Farmers walk 1 minute of work/1 minute of rest x 6 sets

Saturday
-Military press work up to 3RM
-Military press 80% of 3RM 1 set of max reps
-Dips: work up to a 6-8rm rest paused set
-Lying dumbbell extensions: work up to a 8-8rm double rest pause
set
Superset
-Barbell curls: work up to a 6-8rm double rest paused set
-Overhead walk 1 minute of work/1 minute of rest x 6 sets

PHASE 2 WAVE 2 (3 WEEKS)


WEEK 4
Monday
-Front squat work up to 5RM
-Front squat 80% of 5RM 1 set of max reps
-Leg press or hack squat: work up to 6-8rm
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets

Tuesday
-Bench press work up to 5RM
-Bench 80% of 5RM 1 set of max reps
-Incline dumbbell press: work up to 6-8rm
-Lying incline side raises: work up to 6-8rm
Cable crunches: 4*8-12
Superset
-V-ups: 4*max

Thursday
-Deadlift work up to 5RM
-Deadlift 80% of 5RM 1 set of max reps
-Dumbbell rows: work up to a 6-8rm
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets

Saturday
-Push press work up to 5RM
-Push press 80% of 5RM 1 set of max reps
-Dips: work up to a 6-8rm
-Cable triceps extensions: work up to a 6-8rm
Superset
-Dumbbell curls: work up to a 6-8rm
-Overhead walk 75 seconds of work/45 seconds of rest x 5 sets

WEEK 5
Monday
-Front squat work up to 4RM
-Front squat 80% of 4RM 1 set of max reps
-Leg press or hack squat work up to a 6-8rm drop set
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets

Tuesday
-Bench press work up to 4RM
-Bench 80% of 4RM 1 set of max reps
-Incline Dumbbell press: work up to a 6-8rm drop set
-Lying incline side raises: work up to a 6-8rm drop set
-Cable crunches: 4*8-12
Superset
-V-ups 4*max

Thursday
-Deadlift work up to 4RM
-Deadlift 80% of 4RM 1 set of max reps
-Dumbbell row: Work up to a 6-8rm drop set
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets

Saturday
-Push press work up to 4RM
-Push press 80% of 4RM 1 set of max reps
-Dips: work up to a 6-8rm drop set
-Cable triceps extensions: work up to a 6-8rm drop set
Superset
-Dumbbell curls: work up to a 6-8rm drop set
-Overhead walk 75 seconds of work/45 seconds of rest x 5 sets

WEEK 6
Monday
-Front squat work up to 3RM
-Front squat 80% of 3RM 1 set of max reps
-Leg press or hack squat: work up to a 6-8rm double drop set
-Famers walk 75 seconds of work/45 seconds of rest x 5 sets

Tuesday
-Bench press work up to 3RM
-Bench 80% of 3RM 1 set of max reps
-Incline dumbbell press: work up to a 6-8rm double drop set
-Incline side raises: work up to a 6-8rm double drop set
-Cable crunches 4*12
Superset
-V-ups 4*max

Thursday
-Deadlift work up to 3RM
-Deadlift 80% of 3RM 1 set of max reps
-Dumbbell rows: work up to a 6-8rm double drop set
-Farmers walk 75 seconds of work/45 seconds of rest x 5 sets

Saturday
-Push press work up to 3RM
-Push press 80% of 3RM 1 set of max reps
-Dips: work up to a 6-8rm double drop set
-Cable triceps extensions: work up to a 6-8rm double drop set
Superset
-Dumbbell curls: work up to a 6-8rm double drop set
Overhead walk 75 seconds of work/45 seconds of rest x 5 sets

PHASE 3 WAVE 3 (3 WEEKS)


WEEK 7
Monday
-Squat work up to 5RM
-Squat 80% of 5RM 1 set of max reps
-Bulgarian split squat: work up to a 6-8rm
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Tuesday
-Decline bench press work up to 5RM
-Decline bench press 80% of 5RM 1 set of max reps
-Close-grip bench press: work up to a 6-8rm
-Incline Flyes: work up to a 6-8rm
-Cable crunches 4*8-12
Superset
-Leg raises 4*max

Thursday
-Deadlift work up to 5RM
-Deadlift 80% of 5RM 1 set of max reps
-Pull ups work up to a 6-8rm
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Saturday
-High incline press: work up to 5RM
-High incline press 80% of 5RM 1 set of max reps
-Seated DB overhead press: work up to a 6-8rm
-Overhead triceps extensions: work up to a 6-8rm
Superset
-Hammer curls: work up to a 6-8rm
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

WEEK 8
Monday
-Squat work up to 4RM
-Squat 80% of 4RM 1 set of max reps
-Bulgarian split squats: work up to a 6-8rm rest pause set
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Tuesday
-Decline bench press work up to 4RM
-Decline bench press 80% of 4RM 1 set of max reps
-Close-grip bench press: work up to a 6-8rm rest pause set
-Incline Flyes: work up to 6-8rm rest pause set
-Cable crunches: 4*8-12
Superset
-Leg raises 4*max

Thursday
-Deadlift work up to 4M
-Deadlift 80% of 4RM 1 set of max reps
-Pull ups: work up to 6-8rm rest pause set
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Saturday
-High incline press work up to 4RM
-High Incline press 80% of 4RM 1 set of max reps
-Seated DB press: work up to a 6-8rm rest pause set
-Overhead triceps extensions: work up to a 6-8rm rest pause set
Superset
-Hammer curls: work up to a 6-8rm-rest pause set
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

WEEK 9
Monday
-Squat work up to 3RM
-Squat 80% of 3RM 1 set of max reps
-Bulgarian split squats work up to a 6-8rm double rest pause set
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Tuesday
-Decline bench press work up to 3RM
-Decline bench press 80% of 3RM 1 set of max reps
-Close-grip bench press: work up to a 6-8rm double rest pause set
-Incline flyes: work up to a 6-8rm double rest pause set
-Cable crunches 4*8-12
Superset
-Leg raises 4*max reps

Thursday
-Deadlift work up to 3M
-Deadlift 80% of 3RM 1 set of max reps
-Pull ups work up to a 6-8rm double rest pause set
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Saturday
-High Incline press work up to 3RM
-High Incline press 80% of 3RM 1 set of max reps
-Seated DB press work up to a 6-8rm double rest pause set
-Overhead triceps extensions work up to a 6-8rm double rest
paused set
Superset
-Hammer curl work up to a 6-8rm double rest pause set
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

PHASE 4 WAVE 4 (3 WEEKS)


WEEK 10
Monday
-Front squat work up to 5RM
-Front squat 80% of 5RM 1 set of max reps
-Smith machine Squat 6sets of 4 (muscle round)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Tuesday
-Incline bench press work up to 5RM
-Incline bench press 80% of 5RM 1 set of max reps
-Chest machine press 6sets of 4reps (muscle round)
-Front-side-rear delt flyes tri-set work up to a 8-12rm

Thursday
-Romanian Deadlift work up to 5RM
-Romanian deadlift 80% of 5RM 1 set of max reps
-Pull downs 6 sets of 4 reps (muscle rounds)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Saturday
-Military press work up to 5RM
-Military press press 80% of 5RM 1 set of max reps
-Machine shoulder press 6sets of 4 reps (muscle rounds)
-Dips: work up to 6-8rm
-Barbell curls work up to a 6-8rm
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

WEEK 11
Monday
-Front squat work up to 4RM
-Front squat 80% of 4RM 1 set of max reps
-Smith machine squat 6sets of 4 (muscle round)
Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Tuesday
-Incline bench press work up to 4RM
-Incline bench press 80% of 4RM 1 set of max reps
-Chest machine press 6sets of 4 reps (muscle rounds)
-Front-side-rear delt flyes tri-set work up to a 8-12rm

Thursday
-Romanian Deadlift work up to 5RM
-Romanian Deadlift 80% of 5RM 1 set of max reps
-Pull downs 6sets of 4 reps (muscle rounds)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Saturday
-Military press work up to 5RM
-Military press 80% of 5RM 1 set of max reps
-Machine shoulder press 6sets of 4 reps (muscle rounds)
-Dips: work up to 6-8rm rest pause set
-Barbell curls work up to a 6-8rm set pause set
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

WEEK 12
Monday
-Front squat work up to 3RM
-Front squat 80% of 3RM 1 set of max reps
-Smith machine Squat 6sets of 4 (muscle round)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Tuesday
-Incline bench press work up to 4RM
-Incline bench press 80% of 4RM 1 set of max reps
-Chest machine press 6sets of 4 reps (muscle round)
-Front-side-rear delt flyes tri-set work up to a 8-12rm

Thursday
-Romanian Deadlift work up to 3RM
-Romanian deadlift 80% of 3RM 1 set of max reps
-Pull downs 6sets of 4reps (muscle rounds)
-Farmers walk 90 seconds of work/30 seconds of rest x 5 sets

Saturday
-Military press work up to 3RM
-Military press 80% of 3RM 1 set of max reps
-Machine shoulder press 6sets of 4reps (muscle rounds)
-Dips: work up to a 608rm double rest pause set
-Barbell curls: work up to a 6-8rm double rest pause set
-Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

Terms Used explanation:


Work up to: Progressively heavier sets working up to the RM for the
exercise. For example work up to a 5RM in the squat Set 1: 40kg*5
set 2: 50kg*5 set 3: 60kg*5 set 4: 70kg*5 set 5: 80kg*5 set 6: 90kg*5
(this is the most weight you can lift for 5 reps with good form, so you
stop here). Each progressively heavier warm up set is done for the
same amount of reps as the heaviest set will be, so if you are working
up to a 6-8rm, each progressively heavier warm up set with be for 6-
8 reps.
RM: Rep max. This is the most weight you can lift for the required
amount of reps. 6-8rm is the most weight you can lift for between 6-8
reps.

Max reps: Max amount of reps you can get with the weight

Superset: performing one exercise and immediately going to another


exercise with no rest in-between.

Muscle rounds: 6 sets of 4 reps with 10seconds rest in-between


(really one long set with 6 mini breaks). The weight used should be
about what you could do 12-15 reps with if you went all out in one
set (this is just a starting point, you add weight every week if you get
all the reps). The goal is to reach failure on the last set of 4, if you
reach failure before the last set, drop the weight slightly so you can
make all the reps in the rest of the sets. Add weight in the next
workout once you can get all the reps in all 6 sets.

Rest pause set: A max reps set (of say 6-8 reps) followed by a
15second rest, then another max reps set with the same weight. E.g. a
6-8rm rest paused set could be: dumbbell press 30kg*7reps (to
failure) rest 15 seconds dumbbell press 30kg*4 reps (to failure)

Double rest pause set: Same as above just with another mini set
added in, so now it is max reps rest 15seconds max reps rest
15seconds max reps.

Drop set: A max set performed (e.g. 6-8reps) followed by an


immediate drop in weight (about 25%) and another max rep set, E.g.
dumbbell press 30kg*7 drop to 20kg 20kg*9 reps

Double drop set: Same as above but with one more drop added in
(again about 25%) E.g. dumbbell press 30kg*7 drop to 20kg*9 reps
drop to 12.5kg*10 reps

Farmers walk: Using dumbbells in both hands, pick them up and


carry them for the required time or distance.

Overhead walk: Using dumbbells or a barbell, lift the weights


overhead and while keeping them there, carry them for the required
time or distance.