Projected new 1 Rep Max

 

Professor Verhoshansky's Peaking Plan is a 6 week routine designed to increase strength and power. Percentages are used making it accurate and applicable to every lifter and features a 2 days a week programming. This routine is best used in conjunction with other programming.

Week 1

Sets Reps Weight %
1 8 45%
1 6 55%
1 6 65%
3 6 70%
Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 5 75%
3 5 80%
1 5 75%
1 6-8 65%
1 8-12 55%

Week 2

Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 6 65%
1 5 70%
2 5 75%
Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 4 75%
1 4 80%
3 4 85%
1 5 80%
1 6-8 70%

Week 3

Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 4 70%
1 3 75%
2 3 80%
Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 4 75%
1 3 85%
2 3 90%
1 5 80%
1 6-10 60%

Week 4

Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 4 75%
2 3 85%
Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 4 75%
1 2 85%
1 2 90%
1 2 95%
1 4-6 75%

Week 5

Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
2 5 75%
Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 3 75%
1 3 80%
1 2 85%

Peak Week

Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 3 75%
2 2 80%
Sets Reps Weight %
1 8-10 45%
1 6-8 55%
1 5 65%
1 3 75%
1 2 85%
1 1 90%
1 1 95%
1 1 100%
1 1 105%
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