6 Week Beginner Peaking Block - Squats & Science Coaching LiftVault.com
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MAXES: SQUAT: BENCH: DEADLIFT: CATEGORY: kg 120 80 120 x weight 170 100 170 reps x x x 1 1 1 CATEGORY: WK 1 WK 2 L-L-S-M MONDAY SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT BENCH BENCH BENCH BENCH BENCH BENCH Exercise S X Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 4 Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 4 R x x x x 5 5 5 5 LOAD %1RM 60 72.5 85 90 50.0% 60.0% 70.0% 75.0% DEADLIFT DEADLIFT DEADLIFT DEADLIFT ACC ACC SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT BENCH BENCH BENCH BENCH BENCH BENCH BENCH FRIDAY SQUAT SQUAT SQUAT 1 1 1 4 x x x x 5 5 5 5 40 47.5 55 60 50.0% 60.0% 70.0% 75.0% BENCH BENCH BENCH BENCH BENCH BENCH Exercise S Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 3 3 Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 4 Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 2 4 2 1 1 1 3 3 TUESDAY x x x x 5 5 5 5 60 72.5 85 90 50.0% 60.0% 70.0% 75.0% DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT 3 3 x x 12 12 ACC ACC THURSDAY SQUAT SQUAT SQUAT TUESDAY DEADLIFT MONDAY SQUAT 4 4 THURSDAY Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 4 x x x x 5 4 3 2 65 77.5 90 102.5 55.0% 65.0% 75.0% 85.0% SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT 1 1 1 4 x x x x 5 4 3 2 45 52.5 60 67.5 55.0% 65.0% 75.0% 85.0% BENCH BENCH BENCH BENCH BENCH BENCH BENCH FRIDAY 1 1 1 2 4 2 DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT ACC ACC Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 5 x x x x 5 4 3 3 60 72.5 85 95 50.0% 60.0% 70.0% 80.0% DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT 3 3 x x 10 10 average intensity: 66.0% ACC ACC Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 2 3 3 4 4 CATEGORY: WK 3 L-S-M-S X R x x x x x 5 5 5 5 5 LOAD %1RM 62.5 75 87.5 92.5 87.5 52.5% 62.5% 72.5% 77.5% 72.5% M-L-M-S MONDAY SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT x x x x x 5 5 5 5 5 42.5 50 57.5 62.5 57.5 52.5% 62.5% 72.5% 77.5% 72.5% BENCH BENCH BENCH BENCH BENCH BENCH Exercise S X R LOAD %1RM Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 5 x x x x 5 4 3 3 62.5 75 87.5 100 52.5% 62.5% 72.5% 82.5% 1 1 1 5 x x x x 5 4 3 3 42.5 50 57.5 65 52.5% 62.5% 72.5% 82.5% Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 4 x x x x 5 5 5 5 62.5 75 87.5 92.5 52.5% 62.5% 72.5% 77.5% 4 4 x x 12 12 Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 1 1 3 x x x x x x 5 5 4 3 1 3 65 77.5 90 102.5 107.5 95 55.0% 65.0% 75.0% 85.0% 90.0% 80.0% 1 1 1 1 1 3 x x x x x x 5 5 4 3 1 3 45 52.5 60 67.5 72.5 65 55.0% 65.0% 75.0% 85.0% 90.0% 80.0% TUESDAY x x x x 5 4 3 2 x x 12 12 65 77.5 90 102.5 55.0% 65.0% 75.0% 85.0% DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT ACC ACC THURSDAY x x x x x x 5 4 3 3 2 3 60 72.5 85 95 102.5 95 50.0% 60.0% 70.0% 80.0% 85.0% 80.0% x x x x x x 5 4 3 3 2 3 40 47.5 55 65 67.5 65 50.0% 60.0% 70.0% 80.0% 85.0% 80.0% SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT BENCH BENCH BENCH BENCH BENCH BENCH BENCH FRIDAY x x x x x x 5 4 3 3 2 2 60 72.5 85 95 102.5 95 50.0% 60.0% 70.0% 80.0% 85.0% 80.0% DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT x x 10 10 average intensity: 69.7% ACC ACC Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 4 x x x x 5 4 3 2 4 4 x x 10 10 65 77.5 90 102.5 55.0% 65.0% 75.0% 85.0% average intensity: 70.9% CATEGORY: CATEGORY: WK 4 WK 5 T-M-M-S MONDAY SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT BENCH BENCH BENCH BENCH BENCH BENCH Exercise S X R %1RM 1 1 1 1 1 1 1 1 1 1 1 1 x x x x x x x x x x x x 5 4 3 2 1 1 5 4 3 2 1 1 65 77.5 90 102.5 107.5 115 45 52.5 60 67.5 72.5 75 55.0% 65.0% 75.0% 85.0% 90.0% 95.0% 55.0% 65.0% 75.0% 85.0% 90.0% 95.0% SQUAT Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 5 x x x x 5 4 3 3 62.5 75 87.5 100 52.5% 62.5% 72.5% 82.5% DEADLIFT 4 4 x x 12 12 TUESDAY DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT ACC ACC SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT BENCH BENCH BENCH BENCH BENCH BENCH BENCH FRIDAY SQUAT SQUAT SQUAT SQUAT SQUAT BENCH BENCH BENCH BENCH BENCH BENCH Exercise S X R Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 1 1 3 1 1 1 1 1 3 x x x x x x x x x x x x 5 4 3 2 1 3 5 4 3 2 1 3 Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 4 x x x x 5 4 3 2 3 3 x x 12 12 Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 1 2 1 2 1 1 1 1 2 1 2 x x x x x x x x x x x x x x 5 4 3 3 2 2 2 5 4 3 3 2 2 2 TUESDAY DEADLIFT DEADLIFT DEADLIFT DEADLIFT ACC ACC THURSDAY SQUAT MONDAY LOAD Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press THURSDAY Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 2 3 2 x x x x x x 5 4 3 3 2 3 60 72.5 85 95 102.5 95 50.0% 60.0% 70.0% 80.0% 85.0% 80.0% SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT 1 1 1 2 3 2 x x x x x x 5 4 3 3 2 3 40 47.5 55 65 67.5 65 50.0% 60.0% 70.0% 80.0% 85.0% 80.0% BENCH BENCH BENCH BENCH BENCH BENCH BENCH FRIDAY DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT DEADLIFT ACC ACC Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 1 2 2 2 4 4 x x x x x x x x x 5 4 3 3 2 1 2 10 10 60 72.5 85 95 102.5 107.5 102.5 50.0% 60.0% 70.0% 80.0% 85.0% 90.0% 85.0% average intensity: 73.4% ACC ACC ACC ACC ACC ACC ACC ACC ACC average intensity: CATEGORY: WK 6 M-S-M S-S-C MONDAY LOAD %1RM 60 72.5 85 95 102.5 95 40 47.5 55 65 67.5 65 50.0% 60.0% 70.0% 80.0% 85.0% 80.0% 50.0% 60.0% 70.0% 80.0% 85.0% 80.0% SQUAT 70 80 92.5 105 57.5% 67.5% 77.5% 87.5% DEADLIFT SQUAT SQUAT SQUAT SQUAT SQUAT BENCH BENCH BENCH BENCH BENCH BENCH Exercise S X R LOAD %1RM Back Squat Back Squat Back Squat Back Squat Back Squat Back Squat Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press 1 1 1 1 2 x x x x x 5 4 3 1 3 60 72.5 85 90 85 50.0% 60.0% 70.0% 75.0% 70.0% 1 1 1 1 2 x x x x x 5 4 3 1 3 40 47.5 55 60 55 50.0% 60.0% 70.0% 75.0% 70.0% Deadlift Deadlift Deadlift Deadlift Deadlift Upper Back Abs 1 1 1 1 x x x x 5 4 3 2 60 72.5 85 95 50.0% 60.0% 70.0% 80.0% TUESDAY DEADLIFT DEADLIFT DEADLIFT DEADLIFT ACC ACC THURSDAY 60 72.5 85 95 102.5 107.5 102.5 40 47.5 55 65 67.5 72.5 67.5 50.0% 60.0% 70.0% 80.0% 85.0% 90.0% 85.0% 50.0% 60.0% 70.0% 80.0% 85.0% 90.0% 85.0% ACC ACC ACC ACC ACC ACC ACC ACC ACC ACC ACC ACC ACC ACC SATURDAY ACC Competition ACC ACC ACC ACC ACC ACC ACC ACC average intensity: 72.7% average intensity: 65.0% Block 1 172 204 163 144 118 52 853 20.2% 23.9% 19.1% 16.9% 13.8% 6.1% Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Block 1 74.64 75.39 77.09 77.15 72.39 69.86 220 170 120 Lifts Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 70 20 -30 172 80.00 204 78.00 163 76.00 144 118 Avg Wt 74.00 72.00 52 70.00 68.00 66.00 Week Series1 Series2