Original starter · 8 weeks
8-Week Powerlifting Peak
Peak your squat, bench and deadlift for a meet or test day over eight weeks.
8weeks
5days a week
40sessions
494working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 65 | 35 | −46% |
|---|
| Total reps | 436 | 203 | −53% |
|---|
| Reps per set | 6.7 | 5.8 | −14% |
|---|
| Average RPE | 7.1 | 5.6 | −21% |
|---|
Week 1
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 75% | 04:00 |
|---|
| Bench Press | 4 × 6 | 68% | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
HEAVY BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | 75% | 04:00 |
|---|
| Close-Grip Bench Press | 3 × 5-6 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Face Pull | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
HEAVY DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 75% | 04:30 |
|---|
| Pause Squat | 3 × 4-6 | RPE 7 | 03:00 |
|---|
| Back Extension | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Ab Wheel Rollout | 2 × 8-12 | RPE 7 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 68% | 03:00 |
|---|
| Spoto Press | 3 × 5-6 | RPE 7 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Cable Triceps Pushdown | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
VOLUME BENCH - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · paused | 4 × 6 | 68% | 03:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Lateral Raise | 2 × 10-15 | RPE 7.5 | 01:15 |
|---|
| Hanging Knee Raise | 2 × 8-12 | RPE 7 | 01:00 |
|---|
Week 2
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 78% | 04:00 |
|---|
| Bench Press | 4 × 6 | 70% | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-15 | RPE 8 | 01:15 |
|---|
HEAVY BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 78% | 04:00 |
|---|
| Close-Grip Bench Press | 3 × 5-6 | RPE 7.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Face Pull | 2 × 10-15 | RPE 8 | 01:15 |
|---|
HEAVY DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 78% | 04:30 |
|---|
| Pause Squat | 3 × 4-6 | RPE 7.5 | 03:00 |
|---|
| Back Extension | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Ab Wheel Rollout | 2 × 8-12 | RPE 7 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 70% | 03:00 |
|---|
| Spoto Press | 3 × 5-6 | RPE 7.5 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Cable Triceps Pushdown | 2 × 10-15 | RPE 8 | 01:15 |
|---|
VOLUME BENCH - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · paused | 4 × 6 | 70% | 03:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 2 × 10-15 | RPE 8 | 01:15 |
|---|
| Hanging Knee Raise | 2 × 8-12 | RPE 7 | 01:00 |
|---|
Week 3
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 81% | 04:00 |
|---|
| Bench Press | 4 × 5 | 72% | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-15 | RPE 8 | 01:15 |
|---|
HEAVY BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 81% | 04:00 |
|---|
| Close-Grip Bench Press | 3 × 5-6 | RPE 7.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Face Pull | 2 × 10-15 | RPE 8 | 01:15 |
|---|
HEAVY DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 81% | 04:30 |
|---|
| Pause Squat | 3 × 4-6 | RPE 7.5 | 03:00 |
|---|
| Back Extension | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Ab Wheel Rollout | 2 × 8-12 | RPE 7.5 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | 72% | 03:00 |
|---|
| Spoto Press | 3 × 5-6 | RPE 7.5 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Cable Triceps Pushdown | 2 × 10-15 | RPE 8 | 01:15 |
|---|
VOLUME BENCH - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · paused | 4 × 5 | 72% | 03:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 2 × 10-15 | RPE 8 | 01:15 |
|---|
| Hanging Knee Raise | 2 × 8-12 | RPE 7.5 | 01:00 |
|---|
Week 4
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 84% | 04:00 |
|---|
| Bench Press | 3 × 5 | 75% | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
HEAVY BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 84% | 04:00 |
|---|
| Close-Grip Bench Press | 4 × 5-6 | RPE 8 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Face Pull | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
HEAVY DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 84% | 04:30 |
|---|
| Pause Squat | 4 × 4-6 | RPE 8 | 03:00 |
|---|
| Back Extension | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Ab Wheel Rollout | 3 × 8-12 | RPE 7.5 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 75% | 03:00 |
|---|
| Spoto Press | 4 × 5-6 | RPE 8 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
VOLUME BENCH - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · paused | 3 × 5 | 75% | 03:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 7.5 | 01:00 |
|---|
Week 5
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 87% | 04:00 |
|---|
| Bench Press | 3 × 4 | 77% | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
HEAVY BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 87% | 04:00 |
|---|
| Close-Grip Bench Press | 4 × 5-6 | RPE 8 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Face Pull | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
HEAVY DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 87% | 04:30 |
|---|
| Pause Squat | 4 × 4-6 | RPE 8 | 03:00 |
|---|
| Back Extension | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Ab Wheel Rollout | 3 × 8-12 | RPE 7.5 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 4 | 77% | 03:00 |
|---|
| Spoto Press | 4 × 5-6 | RPE 8 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
VOLUME BENCH - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · paused | 3 × 4 | 77% | 03:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 8.5 | 01:15 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 7.5 | 01:00 |
|---|
Week 6
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 90% | 04:00 |
|---|
| Bench Press | 3 × 3 | 80% | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 9 | 01:15 |
|---|
HEAVY BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 2 | 90% | 04:00 |
|---|
| Close-Grip Bench Press | 4 × 5-6 | RPE 8.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Face Pull | 3 × 10-15 | RPE 9 | 01:15 |
|---|
HEAVY DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 90% | 04:30 |
|---|
| Pause Squat | 4 × 4-6 | RPE 8.5 | 03:00 |
|---|
| Back Extension | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Ab Wheel Rollout | 3 × 8-12 | RPE 8 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 3 | 80% | 03:00 |
|---|
| Spoto Press | 4 × 5-6 | RPE 8.5 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-15 | RPE 9 | 01:15 |
|---|
VOLUME BENCH - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · paused | 3 × 3 | 80% | 03:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 9 | 01:15 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
|---|
Week 7
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 1 | 94% | 04:00 |
|---|
| Bench Press | 2 × 3 | 80% | 03:00 |
|---|
| Barbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 9 | 01:15 |
|---|
HEAVY BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 1 | 94% | 04:00 |
|---|
| Close-Grip Bench Press | 4 × 5-6 | RPE 8.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Face Pull | 3 × 10-15 | RPE 9 | 01:15 |
|---|
HEAVY DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 1 | 94% | 04:30 |
|---|
| Pause Squat | 4 × 4-6 | RPE 8.5 | 03:00 |
|---|
| Back Extension | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Ab Wheel Rollout | 3 × 8-12 | RPE 8 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 3 | 80% | 03:00 |
|---|
| Spoto Press | 4 × 5-6 | RPE 8.5 | 02:30 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-15 | RPE 9 | 01:15 |
|---|
VOLUME BENCH - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · paused | 2 × 3 | 80% | 03:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 9 | 01:15 |
|---|
| Hanging Knee Raise | 3 × 8-12 | RPE 8 | 01:00 |
|---|
Week 8
HEAVY SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 1 | 85% | 04:00 |
|---|
| Bench Press | 2 × 3 | 70% | 03:00 |
|---|
| Barbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Lying Leg Curl | 1 × 10-15 | RPE 6 | 01:15 |
|---|
HEAVY BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 1 | 85% | 04:00 |
|---|
| Close-Grip Bench Press | 2 × 5-6 | RPE 5.5 | 02:30 |
|---|
| Lat Pulldown | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Face Pull | 1 × 10-15 | RPE 6 | 01:15 |
|---|
HEAVY DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 1 | 85% | 04:30 |
|---|
| Pause Squat | 2 × 4-6 | RPE 5.5 | 03:00 |
|---|
| Back Extension | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Ab Wheel Rollout | 1 × 8-12 | RPE 5.5 | 01:00 |
|---|
VOLUME SQUAT - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 3 | 70% | 03:00 |
|---|
| Spoto Press | 2 × 5-6 | RPE 5.5 | 02:30 |
|---|
| Seated Cable Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Cable Triceps Pushdown | 1 × 10-15 | RPE 6 | 01:15 |
|---|
VOLUME BENCH - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press · paused | 2 × 3 | 70% | 03:00 |
|---|
| Overhead Press | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8-10 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 1 × 10-15 | RPE 6 | 01:15 |
|---|
| Hanging Knee Raise | 1 × 8-12 | RPE 5.5 | 01:00 |
|---|