PeakForm Full Body Workout Program
Transform Your Physique In Less Than 3 Hours A Week
I designed this training program for my clients who faced time constraints, either due to limited availability or busy schedules, but still had access to the gym.
Despite their time limitations, these clients achieved remarkable results, experiencing noticeable gains in muscle mass and substantial reductions in body fat percentage.
OVERVIEW OF PROGRAM
- Use great form when lifting weights
- Try to focus on muscles contracting hard during isolation exercises and moving the bar with good form on compound movements
- Plan to add in more weight lifted or repetitions each week – use progressive overload!
- Use 60-85% of your 1 rep max when training, no ultra-light weights!
This is a 12-week program.
How does it look exactly? You will have 6 different workouts spread
out like this.
So 6 workouts in total.
We alternate weeks. This allows for a little more upper-body focus on
odd number weeks and more lower body focus on even number weeks.
You can make small changes such as going to a Tuesday, Thursday,
Saturday split. That is ok. Just keep the structure intact.
For This Program you will be going off
RPE which is Rate of perceived exertion.
A set with an RPE of 9 would mean leaving 1 rep in the tank
based on the chart below. Higher intensity means leaving less reps
in the tank
During this program, you will be given the Working sets. So warm up with the weight/exercise as many times as you need then go into the set that's prescribed.
Example= Say it says Bench press 3x8
This is what it could look like for that set:
Warm-up - Empty bar x 20 reps
Warm-up - 95 lbs. x 15 reps
Feeder set – 135 lbs. x 4 reps
Work sets – 185 lbs. for 3 sets of 8. So these will be the working sets prescribed
For some exercises like isolation ones you might not need to warm up like that and you can jump right into your working sets right away.