IntermediateFREE
6-Week Peaking Cycle
Six-week hypertrophy-to-peak cycle
Length
6 weeks
Frequency
4 days/wk
Level
Intermediate
Sessions
24
About this program
A six-week strength cycle that phases through hypertrophy (weeks 1-2), strength development (weeks 3-4), near-max intensity (week 5), and a deload/peak (week 6). Well-suited for intermediate lifters preparing for a meet or wanting to break through a plateau.
What's inside
24 sessions, fully prescribed — sets, reps and the target load on every set
Auto-loaded into your block view — swipe to each session and log in one tap
e1RM tracking and RPE compliance across the whole block
Block structure
PhaseWeeksBlock
Accumulation1 – 66-Week Peaking Cycle
Program schedule
D1Bench PressTouch and Go Bench Press
Touch and Go Bench PressHypertrophy — Week 1 — Hypertrophy phase. Move the weight with control.3 × 10RPE 7
Close Grip Bench Press3 × 8RPE 7
DB Row3 × 12RPE 7
Face Pull3 × 15RPE 6
D2SquatHigh Bar Squat
High Bar SquatHypertrophy — Week 1 — Hypertrophy phase. Move the weight with control.3 × 10RPE 7
Pause Squat2 × 5RPE 7
Romanian Deadlift3 × 8RPE 6
Leg Press3 × 12RPE 6
D3Overhead PressStanding Overhead Press
Standing Overhead PressHypertrophy — Week 1 — Hypertrophy phase. Move the weight with control.3 × 10RPE 7
DB Lateral Raise3 × 15RPE 6
DB Row3 × 12RPE 7
Dip3 × 12Bodyweight
D4DeadliftConventional Deadlift
Conventional DeadliftHypertrophy — Week 1 — Hypertrophy phase. Move the weight with control.3 × 8RPE 7
Back Extension3 × 12
Hamstring Curl3 × 12RPE 6
PlankHold 30-60s per set3 × 1
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