This is my eight-week peaking program that consists of a volume phase and peaking phase each lasting four weeks. This program is better suited for novice-intermediate lifters and lifters who can handle higher workloads.
It’s a linear program whereby the intensity increases week by week for the main lifts for each phase. Each phase has a specific training goal; phase one is more volume focused at lower intensity. Phase two is peaking focused lifting at high sub-maximal load to maximal loads which builds up to you hitting a new PR week eight or nine.
You train a frequency of four times per week, you perform your competition bench press and squat twice a week, then competition deadlift once a week and a deadlift variation at low intensity high volume once a week. The general structure of this program is you have a volume and intensity training day and you alternate between the two.
Below is your weekly training schedule outlining what exercises are performed on what days. Exercises one to three are your main lifts and accessory lifts and these are important and must be completed in full. 4A exercises are assistance exercises, these are mainly incorporated to help isolate smaller muscles and create muscular hypertrophy.
Snatch Grip or Pause Deadlift
Rack Pull Shrugs
Incline Bench Press
SDL or RDL
Youtube Tutorial Link