Peak Week

Train like you're prepping for stage. Five days of strategic training to bring out maximum definition and fullness. Show-ready physique incoming.

AdvancedLong sessionshypertrophy
Days a week5
Exercises26
Focus5muscles

Who it's for

A 5-day advanced program with extra work for chest, back, shoulders, biceps and triceps: 26 exercises across 5 sessions a week.

Focus muscles: Chest, Back, Shoulders, Biceps, Triceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

5 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Upper Volume

High volume upper

  1. 1Barbell Bench Press
  2. 2Pull-ups
  3. 3Dumbbell Shoulder Press
  4. 4Cable Row
  5. 5Cable Fly
  6. 6Cable Lateral Raise

Day 2

Lower Volume

High volume lower

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Leg Curl
  5. 5Leg Extension

Day 3

Back & Arms

Back detail work

  1. 1Barbell Bent-Over Row
  2. 2Lat Pulldown
  3. 3T-Bar Row
  4. 4Barbell Curl
  5. 5Cable Tricep Pushdown

Day 4

Chest & Shoulders

Push detail work

  1. 1Dumbbell Incline Press
  2. 2Cable Chest Press
  3. 3Dumbbell Lateral Raise
  4. 4Cable Face Pull
  5. 5Dumbbell Rear Delt Fly

Day 5

Full Body Pump

Final pump session

  1. 1Dumbbell Bench Press
  2. 2Cable Row
  3. 3Leg Extension
  4. 4Cable Hammer Curl
  5. 5Dips

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Shoulders22.5High
Back21High
Chest18High
Biceps15High
Lats13.5Optimal
Triceps13.5Optimal
Quadriceps12Optimal
Glutes9Moderate
Hamstrings9Moderate
Traps3Maintenance
Abs1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Peak Week in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans