Dan Alexander Ten-Week Powerlifting Peak
Ten weeks train bench, squat, press and deadlift twice a week, reducing reps as percentage weights rise.
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Maxes
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | Layout 1 | Layout 2 | Layout 1 | Layout 2 |
| 2 | Layout 1 | Layout 2 | Layout 1 | Layout 2 |
| 3 | Layout 1 | Layout 2 | Layout 1 | Layout 2 |
| 4 | Layout 1 | Layout 2 | Layout 1 | Layout 2 |
| 5 | Layout 5 | Layout 6 | Layout 7 | Layout 8 |
| 6 | Layout 5 | Layout 6 | Layout 7 | Layout 8 |
| 7 | Layout 9 | Layout 10 | Layout 11 | Layout 12 |
| 8 | Layout 5 | Layout 6 | Layout 13 | Layout 14 |
| 9 | Layout 15 | Layout 16 | Layout 17 | Layout 18 |
| 10 | Layout 5 | Layout 6 | Layout 7 | Layout 8 |
How it works
The program’s own rules, as Catalyst runs them.
Train four workouts a week in order for ten weeks: bench then squat, overhead press then deadlift, then repeat both pairings. Keep separate, fixed maxima for the four lifts and use your chosen rounding increment. The second workouts in week five include all three consecutive sets at 80 percent. The final second workouts finish with singles through 105 percent.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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