16 Week Building & Peaking Workout Program

[01dragonslayer]

Strength Training Cycle - 16 Week Building & Peaking Workout Program​

....by Steve Shaw
This strength training cycle is comprised of 2 phases:

• 8 Week Powerbuilding Stage - You will be trying to build strength and muscle while using more conventional rep ranges.
• 8 Week Peaking Cycle - You will be trying to springboard off of the powerbuilding stage - adding more weight to the bench press, squat, and deadlift - while peaking towards a new one lift max attempt or a powerlifting meet.

The powerbuilding stage can be expanded to 16 or 24 weeks if there is no urgent need to peak.

8 Week Powerbuilding Stage​

Your training schedule over the next 8 weeks will be:

• Day 1 - Chest and Triceps
• Day 2 - Back and Biceps
• Day 3 - Off
• Day 4 - Shoulders and Traps
• Day 5 - Legs
• Day 6 - Off
• Day 7 - Off

Use the same weight for each set of a given exercise. When you can perform the stated number of reps per set, bump the weight.

Chest and Triceps
Powerbuilding Workout
Exercise	Sets	Reps
Paused Bench Press	4	8
Alternating Dumbbell Bench Press	4	10
Low Cable Crossovers	4	12-15
Close Grip Bench Press	4	10
EZ Bar Cable Triceps Extensions	4	12

Back and Biceps
Powerbuilding Workout
Exercise	Sets	Reps
Deadlifts	2	5
Dumbbells Rows	2	15
Seated Cable Rows	4	12
Lat Pull Downs or Pull Ups	4	12
Seated Alternating Dumbbell Curls	4	10
Reverse Lat Pull Downs	4	12

Shoulders and Traps
Powerbuilding Workout
Exercise	Sets	Reps
Seated Overhead Press	4	8
Upright Rows	4	10
Side Laterals	4	12
Face Pulls	4	12
Power Shrugs	4	8

Legs
Powerbuilding Workout
Exercise	Sets	Reps
Paused Squats	4	8
Leg Press	4	15
Leg Extensions	4	15
Dumbbell Romanian Deadlifts	4	8
Leg Curls	4	12

8 Week Strength Training Peaking Cycle​

Your training schedule over the next 8 weeks will be:

• Day 1 - Bench Day
• Day 2 - Off
• Day 3 - Squat/Deadlift Day
• Day 4 - Off
• Day 5 - Upper Body Assistance Day
• Day 6 - Off
• Day 7 - Off

Here's how your squat and deadlift workouts will shake out over the course of this 8 week peak.

• Week 1 - Heavy Deadlift Day
• Week 2 - Heavy Squat Day
• Week 3 - Heavy Deadlift Day
• Week 4 - Heavy Squat Day
• Week 5 - Heavy Deadlift Day
• Week 6 - Heavy Squat Day
• Week 7 - Heavy Deadlift Day
• Week 8 - Heavy Squat Day

For your lift squat days, perform the following three sets:

• Set 1 - 75% of max for 5 reps
• Set 2 - 67.5% of max for 8 reps
• Set 3 - 60% of max for 12 reps

Heavy Squat Weeks​

• Week 1 - 85% of old max for 3 reps. 75% for 5 reps.
• Week 3 - 90% of old max for 2 reps. 80% for 4 reps.
• Week 5 - 95% of old max for 1 rep. 85% for 3 reps.
• Week 7 - 100% of old max for 1 rep. 90% for 2 reps.

Heavy Deadlift Weeks​

• Week 1 - 85% of old max for 3 singles. 75% for 5 singles.
• Week 3 - 90% of old max for 2 singles. 80% for 4 singles.
• Week 5 - 95% of old max for 1 rep. 85% for 3 singles.
• Week 7 - 100% of old max for 1 rep. 90% for 2 singles.

Bench Press Peaking Cycle​

• Week 1 - 82.5% of old max for max rep. 75% x max reps. 67.5% x max reps.
• Week 2 - 85% of old max for max rep. 77.5% x max reps. 70% x max reps.
• Week 3 - 87.5% of old max for max rep. 80% x max reps. 72.5% x max reps.
• Week 4 - 90% of old max for max rep. 82.5% x max reps. 75% x max reps.
• Week 5 - 92.5% of old max for 1 rep. 85% x max reps. 77.5% x max reps.
• Week 6 - 95% of old max for 1 rep. 87.5% x max reps. 80% x max reps.
• Week 7 - 97.5% of old max for 1 rep. 90% x max reps. 82.5% x max reps.
• Week 8 - 100% of old max for 1 rep. 92.5% x 2 reps. 85% x max reps.

Heavy Deadlift Day
Peaking Workout
Exercise	Sets	Reps
Heavy Deadlifts	* See above
Squats	3	5, 8, 12
Dumbbell Romanian Deadlifts (Use straps)	2	10
Unilateral Leg Press	4	10
Planks	3	60 to 120 sec

Heavy Squat Day
Peaking Workout
Exercise	Sets	Reps
Heavy Squats	* See above
Deadlifts - 70%	3	5
Superset: Leg Extensions + High Box Step-Up	3	10
Reverse Hack Squats	4	10
Ab Wheel Rollouts	3	10-15

Bench Day Day
Peaking Workout
Exercise	Sets	Reps
Bench Press	* See above
Close Grip Bench Press	3	10
Alternating Dumbbell Bench Press	3	10
One Arm Dumbbell Rows	2	15
Seated Dumbbell Overhead Press	2	10
Reverse Grip Lat Pull Down	3	12

Upper Body Assistance Day
Peaking Workout
Exercise	Sets	Reps
Seated Overhead Press	3	10
Seated Cable Rows	3	10
Lat Pull Downs	3	10
Bent Over Reverse Flyes	3	10
Rope Cable Triceps Extensions	4	10
Dumbbell Curls	3	10