12-Week Peaking Program for Powerlifters
This is a 12-week advanced powerlifting program for peaking. The focus will be on peaking for your next powerlifting meet. That means more sets, fewer reps, and a lot of heavy weight. But, if you can get through it, this 12-week peaking program will make you brutally strong, guaranteed!
Dominate your next meet with a Custom Powerlifting Program made just for you!
The Thunder God (Thor), aka Reid England, putting the hammer down on a 430 pound squat! That’s a 2X Bodyweight Squat!
This Advanced Powerlifting Program is based on the Mathias Method Strength System.
About this Advanced Powerlifting Program
- Optimal Weekly Training Schedule
- 12-Week Program Lifting Chart
- Workout-1: Squat Training
- Workout-2: Bench Press Training
- Workout-3: Deadlift Training
- Workout-4: Accessory Work (optional)
Powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.
Lifters must constantly be working on their lifting technique and maintain that technique the best they can through the high-intensity workouts they endure. These workouts can often last hours depending on your strength level.
As you get stronger it takes more time to warm-up to your working weights and you have to constantly be adding more work through increasing the weight, sets and/or reps performed. Your workouts will often be 6-10 sets of few reps with the same weight to accumulate volume and strength over time. Numerous sets with few reps are the best way to gain maximal strength because you are practicing your setup and technique with intense weights, numerous times during a workout.
It’s All Focused on Meet Day!
Your set-up, how you perform each lift, along with everything else in this advanced 12-week powerlifting program, is focused upon obtaining the most strength for week 12. Week 12 is your competition or peak week and there should be no lifting done during the last 2-3 days leading up to your competition day. Do your training early in the week with little accessory work so that you are fully recovered before the meet.
This 12-week advanced powerlifting program will guide you through the exact work you need to do leading up to your next powerlifting competition.
Advanced Powerlifting Program Details
This is a 3-4 day per week advanced Powerlifting Program. You will have one main power lift for each of your 3 main workout days. These main lifts are the focus of your training and need to be done without variation. As in, don’t do box squats instead of squats. Do the lifts as written.
Workout 4 is an optional day for accessory lifts. For example, if you have a weak muscle group, then come in and train it. Use moderate intensity and volume. Do not overdo it. Save some for your main work.
Be sure to practice your lifts exactly how they are supposed to be performed in the competition. That means practicing holding deadlifts at the top and pausing bench presses as you get closer to the competition.
Intensity Sets
Also, on your main lifts, you can do an overload set to better prepare yourself for the competition. This is one set that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max.
Only do this if your main work was not enough and you are feeling good!
For the daily max, work up to a weight that is difficult to do for that day, but you are still able to maintain reasonable technique. Your intensity set should never be done to failure because this teaches improper technique which will decrease your maximal strength potential.
Stay focused, train hard and get stronger!
Optimal Weekly Training Schedule
- Day 1 – Workout-1: Squat Training
- Day 2 – Rest
- Day 3 – Workout-2: Bench Press Training
- Day 4 – Rest
- Day 5 – Workout-3: Deadlift Training
- Day 6 – Workout-4: Accessory Work (optional)
- Day 7 – Rest
Advanced Powerlifting Program Lifting Chart
Workout 1 – Squat |
Workout 2 – Bench Press |
Workout 3 – Deadlift |
|||||||||||
| Week | Sets | Reps | % Max | Week | Sets | Reps | % Max | Week | Sets | Reps | % Max | ||
| 1 | 5 | 5 | 70% | 1 | 5 | 5 | 70% | 1 | 5 | 5 | 70% | ||
| 2 | 5 | 5 | 73% | 2 | 5 | 5 | 73% | 2 | 5 | 5 | 75% | ||
| 3 | 5 | 5 | 75% | 3 | 5 | 5 | 75% | 3 | 6 | 4 | 77% | ||
| 4 | 6 | 4 | 77% | 4 | 6 | 4 | 77% | 4 | 8 | 3 | 80% | ||
| 5 | 8 | 3 | 80% | 5 | 8 | 3 | 80% | 5 | 7 | 3 | 83% | ||
| 6 | 7 | 3 | 83% | 6 | 7 | 3 | 83% | 6 | 6 | 3 | 85% | ||
| 7 | 6 | 3 | 85% | 7 | 6 | 3 | 85% | 7 | 8 | 2 | 87% | ||
| 8 | 8 | 2 | 87% | 8 | 8 | 2 | 87% | 8 | 5-10 | 1 | 90% | ||
| 9 | 5-10 | 1 | 90% | 9 | 5-10 | 1 | 90% | 9 | 5 | 2 | 93% | ||
| 10 | 5 | 2 | 93% | 10 | 5 | 2 | 93% | 10 | 3-5 | 1 | 95% | ||
| 11 | 3-5 | 1 | 95% | 11 | 3-5 | 1 | 95% | 11 | 4 | 5 | 60% | ||
| 12 | 5 | 3 | 50% | 12 | 5 | 3 | 50% | 12 | – | – | – | ||
| Deadlift | 5 | 1 | 50% | ||||||||||
More Advanced Powerlifting Programs
Are you looking to build up one specific lift? Check out our Squat, Bench Press and Deadlift specific Powerlifting Programs:
Get all 3 Powerlifting Programs!
Or get our FULL POWER Powerlifting Program!
Workout 1: Squat Training
Warm-Up & Technique Work:
Pause Squat (<50%) 3 x 5
–
Main Lift:
Squats See Table
*Overload Set 1 x AMRAP or Daily Max
–
Accessory Work:
Leg Press 3-5 x 10-15
Glute-Ham Raises or Leg Curls 3-5 x 6-10
Dumbbell Curls 4 x 8-10
Weighted Plank 3 x 60-90 sec.
–
Mobility Work 10+ min.
–
*Done after your main work is complete, only on high-intensity days, and never to failure.
Workout 2: Bench Press Training
–
Warm-Up & Technique Work:
Pause Closegrip Bench Press (<50%) 3 x 5-10
–
Main Lifts:
Pause Bench Press See Table
*Overload Set 1 x AMRAP or Daily Max
–
Accessory Work:
Dumbbell Press 4-5 x 6-8
Military Press 3-5 x 3-8
Triceps Press Downs 5-10 x 6-10
Face Pulls 5 x 8-10
–
Mobility Work 10+ min.
–
*Done after your main work is complete, only on high-intensity days, and never to failure.
Workout 3: Deadlift Training
Warm-Up & Technique Work:
Conventional Deadlift (<50%) 3 x 5
–
Main Lift:
Deadlift See Table
*Overload Set 1 x AMRAP or Daily Max
–
Accessory Work:
Dumbbell Rows 4 x 6-8
Lat Pull-Downs 5 x 10-15
Hammer Curls 3 x 10-15
Side Planks or **Grip Holds 3 x 45 sec.
–
Mobility Work 10+ min.
**Hold the center (smooth part) of a deadlift barbell, or weighted bar, at your side for as long as you can to build up your grip. It is best to do this on days when you do lighter deadlifts.
Workout 4: Accessory Work (optional)
–
Warm-Up & Technique Work:
Shrugs 3 x 10
Closegrip Bench Press (<50%) 3 x 5-10
–
Main Lift:
Military Press 5 x 5
–
Accessory Work:
Incline Dumbbell Press 3 x 10-15
Dumbbell Triceps Extensions 3 x 10-15
Reverse Flyes 3 x 10-20
Lateral Raises 3 x 10-15
***Rotary Cuff Work – x 100 total
Side Bends 3 x 10-20
Weighted Crunches 5 x 10
–
Mobility Work 10+ min.
***Do slow, controlled motions with a cable that works on the rotation of your humerus (upper arm bone). See examples HERE.
Let us know if you liked this 12-week advanced powerlifting program! Also, check out our other strength programs like our FULL POWER Powerlifting Program, Powerlifting for Mass: Hypertrophy Program and our Powerlifting Power: Dynamic Training Program!
Seems very similar to smolov
I followed the last half of this program to get ready for my first full power lifting meet, and not only was it easy to adapt to, but it was incredibly effective and I was also able to get most of it done in my small home gym. I saw strength gains and PR’s almost weekly, and ended up winning both of my classes at the meet, won best lifter, set 5 state records, and qualified for nationals and worlds. I’ll def be following the full program for my next meet!