Powerlifting Peak Block
4 days · 19 exercises
StrengthAdvanced4× / week
A demanding strength block for experienced athletes, built like a powerlifting programme: heavy triples in the competition lifts plus targeted variations (banded squats, steep incline press, rack pulls) to remove weak points. Very long rests of 4-5 minutes on the main lifts are mandatory, so that every set is performed at maximum quality.
Tag 1 – Kniebeuge schwer
Barbell Squat6 × 3 · 300s rest
Barbell Banded Back Squat4 × 5 · 240s rest
Dumbbell Bulgarian Split Squat3 × 6-8 · 120s rest
Hanging Knee Raises3 × 10 · 90s rest
Tag 2 – Bankdrücken schwer
Barbell Bench Press6 × 3 · 300s rest
Barbell High Incline Bench Press4 × 5 · 180s rest
Barbell Close Grip Bench Press3 × 6 · 180s rest
Barbell Bent Over Row4 × 6 · 150s rest
Cable Rope Face Pulls3 × 12 · 60s rest
Tag 3 – Kreuzheben schwer
Barbell Deadlift5 × 3 · 300s rest
Barbell Rack Pull3 × 3 · 300s rest
Barbell Stiff Leg Deadlifts3 × 6 · 180s rest
Landmine T Bar Rows3 × 8 · 120s rest
Machine 45 Degree Back Extension3 × 10-12 · 90s rest
Tag 4 – Drücken & Zug
Barbell Overhead Press6 × 3 · 240s rest
Kettlebell Push Press4 × 5 · 180s rest
Chin Ups4 × 6 · 150s rest
Dumbbell Lateral Raise3 × 12 · 60s rest
EZ Bar Preacher Curl3 × 8 · 90s rest