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Home » Programs » Powerlifting Training Programs » Peaking Program » 3 Peaking Template Spreadsheets by Barbell Medicine

3 Peaking Template Spreadsheets by Barbell Medicine

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By Kyle Risley
Last updated March 24, 2024

Experience level: Beginner, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet.

Table of Contents

  • 1 Barbell Medicine Peaking Program Overview
    • 1.1 Novice
    • 1.2 Advanced- Slow Peak
    • 1.3 Advanced- Fast Peak
  • 2 Barbell Medicine Peaking Program Spreadsheet

Barbell Medicine Peaking Program Overview

  • 3 program versions
    • Novice/beginner
    • Advanced (slow peak)
    • Advanced (fast peak)
  • All programs are 3 weeks long
  • All programs are designed 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

Notes from Barbell Medicine:

Novice

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).

Advanced- Slow Peak

This iteration of the advanced peaking template is for lifters who take a little longer to realize previously developed strength. These are folks who rarely, if ever, set PR’s during deload or low stress weeks. They also tend to perform relatively worse under higher fatigue loads compared to when they’re fresher.

Finally, this template is aimed at folks who really seem to thrive off intensity in their workouts- think lots of psych-up before heavy sets, loud music, etc.

Advanced- Fast Peak

This iteration of the advanced peaking template is for lifters who quickly are able to translate previously developed strength. They typically are able to set PR’s during low stress or deload weeks and can, much to the chagrin of their training partners, perform very well under higher fatigue loads. These lifters tend to be quiet, reserved, and don’t use much hype during training.

Barbell Medicine Peaking Program Spreadsheet

The peaking template are available for free directly from Barbell Medicine.

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 3 Week Programs, Peaking Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 2, 3
Bench press frequency: 3, 4
Deadlift frequency: 2

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