Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Buy Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
        • Home Workouts
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Weight Loss
        • The 8 Best Pre Workouts for Beginners [Tested]
        • Best Pre Workout for Women
        • Homemade Pre Workout
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Whey Protein Powder
        • Best Mass Gainers
        • The 5 Best Creatine Supplements for Bulking
        • Best Turkesterone
        • Best Tongkat Ali Supplements
        • Best Ecdysterone Supplements
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best BCAA for Women
        • Best Creatine for Teens
      • Strongest Fat Burner
  • Learn
    • Resources
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press: What’s the Difference?
      • Dumbbell vs Barbell Bench Press
      • Glute Bridge vs Hip Thrust
      • Split Squat vs Lunge
      • Leg Press vs Hack Squat
      • Deadlift vs Romanian Deadlift
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
Home » Programs » Powerlifting Training Programs » Peaking Program » Prep10 10 Week Peaking Program Spreadsheet

Prep10 10 Week Peaking Program Spreadsheet

Avatar

By Kyle Risley
Last updated July 17, 2020

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Block 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

Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week).

The program was created by Lift Team 6.

Table of Contents

  • 1 Program Overview
    • 1.1 Hypertrophy Mesocycle
    • 1.2 Transition Week
    • 1.3 Intensity Mesocycle
    • 1.4 Deload Week
    • 1.5 Test Week or Meet Week
  • 2 Spreadsheet

Program Overview

The number of training days per week depends on which mesocycle you’re working on within the program.

  • 5 training days per week during the hypertrophy mesocycle
  • 4 training days per week during the transition week
  • 3 training days per week during the intensity mesocycle

Hypertrophy Mesocycle

The hypertrophy mesocycle lasts for five weeks and makes up the largest portion of the program. It has five training days per week.

  • 3x weekly squat
  • 2x weekly deadlift
  • 3x weekly bench press
  • 1-2x weekly overhead press
  • Intensity ranges from 60% to 90% of 1RM
  • Most sessions consist of training two core lifts followed by two accessory movements.
  • Some accessory lifts use a % of 1RM if they are a close variation of a core lift, otherwise they use RPE.

Transition Week

The transition week has four training days. As you probably guessed, it lasts only one week.

  • The program notably calls for 2×2 @ 100% on the bench press on the first training day.
  • The rest of the lifts will be trained at 95% on days 1 and 2.
  • Days 3 and 4 consist of testing new maxes. These new maxes will dictate the loads used for the remainder of the program.

Intensity Mesocycle

The intensity mesocycle lasts for three weeks before a deload week. It has three training days per week.

  • Intensity ranges from 85% to 97.5% of 1RM
  • The block consists entirely of singles, doubles, and triples
  • Accessories are still programmed, but their volume is dialed back as well.
  • The overhead press is dropped from the program at this point, as it is not a competition lift.

Deload Week

A deload week follows the intensity mesocycle.

No accessories are programmed during this week and the main work consists of doubles and triples for each competition lift at 85% of 1RM.

Test Week or Meet Week

Week 11 can either be a test week or a meet week, depending on if you have a powerlifting meet. If you have a meet, the program provides recommended openers. You can also use the powerlifting attempt calculator created by The Strength Athlete.

Spreadsheet

Program and spreadsheet created by Lift Team 6.

The Prep10 Programme | LiftVault.com

Avatar

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: 10 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

Related Posts

  • 6 Week Soviet Peaking Powerlifting Program

    Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg). This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to…

  • Tom McCullough 14 Week Peaking Powerlifting Program

    Edit: Updated to support lb or kg rounding. This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of…

  • KIZEN 6 Week Bench Peaking Program Spreadsheet

    Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way.  Try the 12 Week…

  • Dan Alexander 10 Week Powerlifting Peaking Program

    10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! :) Dan Alexander's 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable…

  • Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

    As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle. The differences between the 9 week and…

  • Powerlifting Academy 3 Day 16 Week Program Spreadsheet

    This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version. There is also a 20 week version available. Powerlifting Academy 16 Week Program Overview 3x weekly training Competition lifts are the primary focus, but the following variations are also used: Squat Pause…

download-folder

Unlock The Vault!

Get lifetime access to every Lift Vault spreadsheet on Google Drive.

Download, bookmark, or browse. 

Latest Posts

  • The 5 Best 6-Day Workout Splits
  • The 5 Best Tasting Pre-Workouts in 2023
  • Dusk Till Dawn by Apollon Nutrition Review
  • Trusted Supplement Retailers
  • Mamba by Klout PWR Nootropic Pre-Workout Review

Copyright © 2023 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer