Quick Peaking Cycle
Core Lifts – Squat, Bench, and Deadlift
Quick Peaking Cycle
Core Lifts – Squat, Bench, and Deadlift
| Week | Core Lift | Assistance Lifts |
| 1 | 4 x 6 @ 75% | 4 x 6, 4 x 12 |
| 2 | 4 x 5 @ 80% | 4 x 6, 4 x 12 |
| 3 | 2 x 6 @ 80% | 4 x 5, 4 x 10 |
| 2 x 5 @ 85% | ||
| 4 | 4 x 4 @ 87.5% | 4 x 5, 4 x 10 |
| 5 | 4 x 3 @ 90% | 4 x 4, 4 x 8 |
| 6 | 2 x 4 @ 90% | 4 x 4, 4 x 8 |
| 2 x 3 @ 95% | ||
| 7 | 3 x 3 @ 97.5% | |
| 8 | 3 x 2 @ 100% |
Day 1: Bench, bench assists, shoulders
Day 2: Squats, squat assists, upper back and core
Day 3: Light bench—5 x 2 @ 80%, bench assists, shoulders
Day 4: Deadlift, deadlift assists, upper back and core
Bench Assists: Board press, band bench, close-grip bench, weighted
dips, DB press, incline press, decline press
Shoulders: front raises, plate raises, rotator cuff
Squat Assists: Pause squats, band squats front squats, split squats,
4-way hip
Deadlift Assists: Platform DLs, band deadlifts, rack pulls, barbell
holds
Upper Back: Lat pulldowns, DB rows, lat rows, pullups
Core Work: Ab curls, back extentions, Russian twists, side bends