Strength Training Plan
12-Week Powerlifting Peaking Program
A 4-week structured powerlifting competition peaking program designed to dissipate fatigue while honing 1RM single-repetition technical efficiency.
Target Goal
Strength
Days Per Week
4 Days
Progression Method
Linear Rate-of-Perceived-Exertion (RPE) Peaking Taper (From RPE 8 -> RPE 9.5 -> Competition Openers)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Heavy Competition Squat | Competition Back Squat (Heavy Singles @ RPE 8-9), Pause Squats | Singles @ RPE 8.5 + 3x3 Back-off |
| Day 2 | Heavy Competition Bench | Competition Bench Press (Pause Singles @ RPE 8-9), Spoto Press | Singles @ RPE 8.5 + 3x3 Back-off |
| Day 3 | Heavy Competition Deadlift | Competition Deadlift (Singles @ RPE 8-9), Block Pulls | Singles @ RPE 8.5 + 2x3 Back-off |
| Day 4 | Bench & Accessory Taper | Touch-and-Go Bench, Upper Back Accessories, Mobility Work | 3 sets x 5 reps (Light) |
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