Platesmith

Strength Peak (4 day, 4 weeks)

Four weeks that climb from fives to a heavy single on squat, bench and deadlift, for a test day or a first meet. Run it after a block of volume, not instead of one. Assistance work shrinks as the weights rise.

  • Advanced
  • 4 days a week
  • About 40 min
  • Full gym
  • Get stronger

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

The main lifts run a three-week wave of a training max (about 90% of your best single), with a max-reps last set, then a light week. The training max goes up after every cycle. The other exercises work up a rep range before the weight goes up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Squat

ExerciseSets × reps
Back Squat4 × 5/3/2/1
Pause Squat2 × 3
Lying Leg Curl2 × 8-10

Bench

ExerciseSets × reps
Barbell Bench Press4 × 5/3/2/1
Close-grip Bench Press2 × 5
Barbell Row3 × 6-8

Deadlift

ExerciseSets × reps
Deadlift4 × 5/3/2/1
Block Pull2 × 3
Pull-up3 × 5-8

Bench 2

ExerciseSets × reps
Overhead Press4 × 5/3/2/1
Paused Bench Press3 × 3
Face Pull3 × 15-20

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.