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
B
5 @ 85 % x 3
2
A
5 @ 80.7 % x 2
B
5 @ 85.7 % x 4
3
A
5 @ 81.4 % x 2
B
5 @ 86.4 % x 5
4
A
5 @ 82.1 % x 2
B
5 @ 87.1 % x 6
5
A
5 @ 82.9 % x 2
B
3 @ 92.9 % x 2
6
A
5 @ 83.6 % x 2
B
3 @ 94.3 % x 3
7
A
5 @ 84.3 % x 2
B
3 @ 100 % x 2
8
A
5 @ 85 % x 2
B
3 @ 105 % x 2
9
A
rest
B
1 @ 110 % x 1

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