Weekly schedule
Week 1
- Day 01 Strength Training 6 exercises
- Day 02 Power Workout 6 exercises
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Day 03 Rest Recovery day — light walk or stretching
- Day 04 Upper Body Strength 6 exercises
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Day 05 Rest Recovery day — light walk or stretching
- Day 06 Powerlifting Training 6 exercises
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Day 07 Rest Recovery day — light walk or stretching
Week 2
- Day 08 Strength Training 2. Week 6 exercises
- Day 09 Power Workout 2.Week 6 exercises
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Day 10 Rest Recovery day — light walk or stretching
- Day 11 Upper Body Strength 2. Week 6 exercises
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Day 12 Rest Recovery day — light walk or stretching
- Day 13 Powerlifting Training 2.Week 6 exercises
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Day 14 Rest Recovery day — light walk or stretching
Week 3
- Day 15 Strength Training 3. Week 6 exercises
- Day 16 Power Workout 3.Week 6 exercises
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Day 17 Rest Recovery day — light walk or stretching
- Day 18 Upper Body Strength 3. Week 6 exercises
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Day 19 Rest Recovery day — light walk or stretching
- Day 20 Powerlifting Training 3.Week 6 exercises
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Day 21 Rest Recovery day — light walk or stretching
Week 4
- Day 22 Strength Training 4. Week 6 exercises
- Day 23 Power Workout 4.Week 6 exercises
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Day 24 Rest Recovery day — light walk or stretching
- Day 25 Upper Body Strength 4. Week 6 exercises
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Day 26 Rest Recovery day — light walk or stretching
- Day 27 Powerlifting Training 4.Week 6 exercises
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Day 28 Rest Recovery day — light walk or stretching
Week 5
- Day 29 Strength Training 5. Week 6 exercises
- Day 30 Power Workout 5.Week 6 exercises
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Day 31 Rest Recovery day — light walk or stretching
- Day 32 Upper Body Strength 5. Week 6 exercises
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Day 33 Rest Recovery day — light walk or stretching
- Day 34 Powerlifting Training 5.Week 6 exercises
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Day 35 Rest Recovery day — light walk or stretching
Week 6
- Day 36 Strength Training 6. Week 6 exercises
- Day 37 Power Workout 6.Week 6 exercises
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Day 38 Rest Recovery day — light walk or stretching
- Day 39 Upper Body Strength 6. Week 6 exercises
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Day 40 Rest Recovery day — light walk or stretching
- Day 41 Powerlifting Training 6.Week 6 exercises
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Day 42 Rest Recovery day — light walk or stretching
Week 7
- Day 43 Strength Training 7. Week 6 exercises
- Day 44 Power Workout 7.Week 6 exercises
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Day 45 Rest Recovery day — light walk or stretching
- Day 46 Upper Body Strength 7. Week 6 exercises
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Day 47 Rest Recovery day — light walk or stretching
- Day 48 Powerlifting Training 7.Week 6 exercises
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Day 49 Rest Recovery day — light walk or stretching
Week 8
- Day 50 Strength Training 8. Week 1 exercises
- Day 51 Power Workout 8.Week 1 exercises
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Day 52 Rest Recovery day — light walk or stretching
- Day 53 Upper Body Strength 8. Week 1 exercises
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Day 54 Rest Recovery day — light walk or stretching
- Day 55 Powerlifting Training 8.Week 1 exercises
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Day 56 Rest Recovery day — light walk or stretching
Program overview
8-Week Advanced Powerlifting Peaking Program
This 8-week advanced powerlifting peaking program is built to prepare you for your next powerlifting competition or meet. The main goal is to peak at the right time. Use the calculator below for any lift to estimate your one-rep max from the amount of weight you can lift on a given move and the number of clean reps you can complete before muscle failure.
To follow this program, click the green save button below. Then, when you train, open the program you saved on your profile page and perform the movements with correct form.
| Exercise | Load |
| Bench Press Narrow Grip Bench Press Military Press Lateral Raise Lying Triceps Pushdowns Incline Sit-up | Heavy Auxiliary Auxiliary Auxiliary Auxiliary Abdominal |
| Exercise | Load |
| Squat Deadlift Wt Chin-ups CB Seated Row Seated Leg Curl Hammer Arm Curl | Heavy Light Auxiliary Auxiliary Auxiliary Auxiliary |
| Exercise | Load |
| Bench Press Wide Grip Bench Press Wt Triceps Dip Upright Row One Arm Shoulder Press Incline Leg Raise | Light Auxiliary Auxiliary Auxiliary Auxiliary Abdominal |
| Exercise | Load |
| Deadlift Squat Wt Pull-ups LV Seated Row Lying Leg Curl Arm Curl | Heavy Light Auxiliary Auxiliary Auxiliary Auxilary |
| Core Lifts | Auxillary Lifts | |||||||
| Period/Week | Heavy | Light | Auxillary | Abdominal | ||||
|---|---|---|---|---|---|---|---|---|
| Sets | Reps | Sets | Reps | Sets | Reps | Sets | Reps | |
| Off Season | 4 | 5-7 | 3 | 8-10 | 3 | 8-10 | 2 | 15-20 |
| 1 | 4 | 5-6 | 3 | 7-8 | 3 | 6-7 | 2 | 10-15 |
| 2 | 4 | 4-5 | 3 | 6-7 | 3 | 8-10 | 2 | 15-20 |
| 3 | 4 | 3-4 | 3 | 5-6 | 3 | 6-7 | 2 | 10-15 |
| 4 | 4 | 2-3 | 3 | 4-5 | 3 | 8-10 | 2 | 15-20 |
| 5 | 5 | 4-5 | 5 | 6-7 | 4 | 6-7 | 3 | 10-15 |
| 6 | 3 | 3-4 | 3 | 5-6 | 3 | 8-10 | 2 | 15-20 |
| 7 | 0-1 | 2-3 | 0-1 | 4-5 | 0-1 | 6-7 | 0-1 | 10-15 |
