The WeighTrainer

Fred Hatfield's Peaking Program Overview

The program contains two workouts per week: Workout A is a 'light' day and Workout B is a 'heavy' day. The routine is designed to add 10% to your 1 rep maximum in 9 weeks. The breakdown is as follows:

week	workout	sets / %age of 1RM / reps
1	A	5 @ 80 % x 2
1	B	5 @ 85 % x 3
2	A	5 @ 80.7 % x 2
2	B	5 @ 85.7 % x 4
3	A	5 @ 81.4 % x 2
3	B	5 @ 86.4 % x 5
4	A	5 @ 82.1 % x 2
4	B	5 @ 87.1 % x 6
5	A	5 @ 82.9 % x 2
5	B	3 @ 92.9 % x 2
6	A	5 @ 83.6 % x 2
6	B	3 @ 94.3 % x 3
7	A	5 @ 84.3 % x 2
7	B	3 @ 100 % x 2
8	A	5 @ 85 % x 2
8	B	3 @ 105 % x 2
9	A	rest
9	B	1 @ 110 % x 1