Original starter · 12 weeks

12-Week Meet Prep Peak

Twelve weeks of planned blocks and a one-week taper that put your heaviest squat, bench and deadlift on meet day.

12weeks

4days a week

48sessions

657working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 12.

Measure	Week 1	Week 12	Change
Working sets	71	21	−70%
Total reps	625	43	−93%
Reps per set	8.8	2.0	−77%
Average RPE	7.1	6.0	−15%

Week 1

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 6	70%	3:30
Bench Press	4 × 8	65%	2:30
Leg Press	3 × 12	RPE 7	2:00
Seated Cable Row	4 × 12	RPE 7	1:30
Ab Wheel Rollout	3 × 8	RPE 7	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	70%	4:00
Overhead Press	4 × 8	RPE 7	2:00
Weighted Pull-Up	4 × 8	RPE 7	2:00
Good Morning	3 × 10	RPE 7	2:00
Hanging Leg Raise	3 × 10	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 6	72.5%	3:00
Pin Squat	3 × 5	RPE 7	2:30
Pendlay Row	4 × 8	RPE 7	1:45
Cable Triceps Pushdown	3 × 15	RPE 7.5	1:00
Face Pull	3 × 15	RPE 7	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 6	RPE 7	2:30
Paused Deadlift	3 × 5	RPE 7	3:00
Front Squat	3 × 8	RPE 7	2:30
Chest-Supported Dumbbell Row	3 × 12	RPE 7	1:30
Dumbbell Lateral Raise	3 × 15	RPE 7.5	1:00

Week 2

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	72.5%	3:30
Bench Press	4 × 8	67.5%	2:30
Leg Press	3 × 10	RPE 7.5	2:00
Seated Cable Row	4 × 12	RPE 7.5	1:30
Ab Wheel Rollout	3 × 10	RPE 7	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	72.5%	4:00
Overhead Press	4 × 8	RPE 7.5	2:00
Weighted Pull-Up	4 × 6	RPE 7.5	2:00
Good Morning	3 × 8	RPE 7	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	75%	3:00
Pin Squat	3 × 5	RPE 7.5	2:30
Pendlay Row	4 × 8	RPE 7.5	1:45
Cable Triceps Pushdown	3 × 12	RPE 8	1:00
Face Pull	3 × 15	RPE 7.5	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 6	RPE 7.5	2:30
Paused Deadlift	3 × 5	RPE 7.5	3:00
Front Squat	3 × 8	RPE 7.5	2:30
Chest-Supported Dumbbell Row	3 × 12	RPE 7.5	1:30
Dumbbell Lateral Raise	3 × 15	RPE 8	1:00

Week 3

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	75%	3:30
Bench Press	5 × 6	70%	2:30
Leg Press	3 × 10	RPE 8	2:00
Seated Cable Row	4 × 10	RPE 8	1:30
Ab Wheel Rollout	3 × 10	RPE 7.5	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	5 × 4	75%	4:00
Overhead Press	4 × 6	RPE 8	2:00
Weighted Pull-Up	4 × 6	RPE 8	2:00
Good Morning	3 × 8	RPE 7.5	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	77.5%	3:00
Pin Squat	4 × 4	RPE 7.5	2:30
Pendlay Row	4 × 6	RPE 8	1:45
Cable Triceps Pushdown	3 × 12	RPE 8	1:00
Face Pull	3 × 15	RPE 8	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 5	RPE 8	2:30
Paused Deadlift	3 × 4	RPE 7.5	3:00
Front Squat	3 × 6	RPE 8	2:30
Chest-Supported Dumbbell Row	3 × 10	RPE 8	1:30
Dumbbell Lateral Raise	3 × 12	RPE 8	1:00

Week 4

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 5	65%	3:30
Bench Press	3 × 6	60%	2:30
Leg Press	2 × 10	RPE 6	2:00
Seated Cable Row	3 × 10	RPE 6	1:30
Ab Wheel Rollout	2 × 8	RPE 6	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 4	65%	4:00
Overhead Press	3 × 6	RPE 6	2:00
Weighted Pull-Up	3 × 6	RPE 6	2:00
Good Morning	2 × 8	RPE 6	2:00
Hanging Leg Raise	2 × 10	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 5	65%	3:00
Pin Squat	2 × 4	RPE 6	2:30
Pendlay Row	3 × 6	RPE 6	1:45
Cable Triceps Pushdown	2 × 12	RPE 6	1:00
Face Pull	2 × 15	RPE 6	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	3 × 5	RPE 6	2:30
Paused Deadlift	2 × 4	RPE 6	3:00
Front Squat	2 × 6	RPE 6	2:30
Chest-Supported Dumbbell Row	2 × 10	RPE 6	1:30
Dumbbell Lateral Raise	2 × 12	RPE 6	1:00

Week 5

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 4	77.5%	3:30
Bench Press	4 × 6	72.5%	2:30
Leg Press	3 × 10	RPE 7.5	2:00
Seated Cable Row	3 × 10	RPE 7.5	1:30
Ab Wheel Rollout	3 × 10	RPE 7.5	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	80%	4:00
Overhead Press	4 × 6	RPE 7.5	2:00
Weighted Pull-Up	4 × 5	RPE 7.5	2:00
Good Morning	3 × 6	RPE 7.5	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 4	80%	3:00
Pin Squat	3 × 4	RPE 7.5	2:30
Pendlay Row	4 × 6	RPE 7.5	1:45
Cable Triceps Pushdown	3 × 12	RPE 8	1:00
Face Pull	3 × 15	RPE 7.5	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 5	RPE 7.5	2:30
Paused Deadlift	3 × 4	RPE 7.5	3:00
Front Squat	3 × 6	RPE 7.5	2:30
Chest-Supported Dumbbell Row	3 × 10	RPE 7.5	1:30
Dumbbell Lateral Raise	3 × 15	RPE 8	1:00

Week 6

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 3	80%	3:30
Bench Press	4 × 5	75%	2:30
Leg Press	3 × 8	RPE 8	2:00
Seated Cable Row	3 × 10	RPE 8	1:30
Ab Wheel Rollout	3 × 10	RPE 7.5	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	82.5%	4:00
Overhead Press	4 × 5	RPE 8	2:00
Weighted Pull-Up	4 × 5	RPE 8	2:00
Good Morning	3 × 6	RPE 8	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 3	82.5%	3:00
Pin Squat	3 × 3	RPE 8	2:30
Pendlay Row	4 × 6	RPE 8	1:45
Cable Triceps Pushdown	3 × 10	RPE 8	1:00
Face Pull	3 × 12	RPE 8	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 4	RPE 8	2:30
Paused Deadlift	3 × 3	RPE 8	3:00
Front Squat	3 × 5	RPE 8	2:30
Chest-Supported Dumbbell Row	3 × 10	RPE 8	1:30
Dumbbell Lateral Raise	3 × 12	RPE 8	1:00

Week 7

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 3	82.5%	3:30
Bench Press	4 × 5	77.5%	2:30
Leg Press	3 × 8	RPE 8	2:00
Seated Cable Row	3 × 8	RPE 8	1:30
Ab Wheel Rollout	3 × 12	RPE 8	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 3	85%	4:00
Overhead Press	3 × 5	RPE 8	2:00
Weighted Pull-Up	4 × 4	RPE 8.5	2:00
Good Morning	2 × 6	RPE 8	2:00
Hanging Leg Raise	3 × 15	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 3	85%	3:00
Pin Squat	3 × 3	RPE 8	2:30
Pendlay Row	3 × 5	RPE 8	1:45
Cable Triceps Pushdown	3 × 10	RPE 8.5	1:00
Face Pull	3 × 12	RPE 8	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	3 × 4	RPE 8	2:30
Paused Deadlift	3 × 3	RPE 8	3:00
Front Squat	2 × 5	RPE 8	2:30
Chest-Supported Dumbbell Row	3 × 8	RPE 8.5	1:30
Dumbbell Lateral Raise	3 × 12	RPE 8.5	1:00

Week 8

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 3	70%	3:30
Bench Press	3 × 5	65%	2:30
Leg Press	2 × 8	RPE 6	2:00
Seated Cable Row	2 × 8	RPE 6	1:30
Ab Wheel Rollout	2 × 8	RPE 6	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 3	70%	4:00
Overhead Press	3 × 5	RPE 6	2:00
Weighted Pull-Up	3 × 5	RPE 6	2:00
Good Morning	2 × 6	RPE 6	2:00
Hanging Leg Raise	2 × 10	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 3	70%	3:00
Pin Squat	2 × 3	RPE 6	2:30
Pendlay Row	3 × 5	RPE 6	1:45
Cable Triceps Pushdown	2 × 10	RPE 6	1:00
Face Pull	2 × 12	RPE 6	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	3 × 4	RPE 6	2:30
Paused Deadlift	2 × 3	RPE 6	3:00
Front Squat	2 × 5	RPE 6	2:30
Chest-Supported Dumbbell Row	2 × 8	RPE 6	1:30
Dumbbell Lateral Raise	2 × 12	RPE 6	1:00

Week 9

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 2	87.5%	3:30
Bench Press	3 × 4	77.5%	2:30
Leg Press	2 × 8	RPE 7.5	2:00
Seated Cable Row	3 × 8	RPE 7.5	1:30
Ab Wheel Rollout	2 × 8	RPE 7	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 2	87.5%	4:00
Overhead Press	3 × 5	RPE 7.5	2:00
Weighted Pull-Up	3 × 4	RPE 8	2:00
Hanging Leg Raise	2 × 10	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 2	87.5%	3:00
Pin Squat	2 × 3	RPE 7.5	2:30
Pendlay Row	3 × 5	RPE 7.5	1:45
Cable Triceps Pushdown	2 × 10	RPE 7.5	1:00
Face Pull	2 × 12	RPE 7	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	3 × 3	RPE 8	2:30
Paused Deadlift	2 × 3	RPE 7.5	3:00
Chest-Supported Dumbbell Row	3 × 8	RPE 7.5	1:30
Dumbbell Lateral Raise	2 × 12	RPE 7.5	1:00

Week 10

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	1 × 1	92.5%	3:30
Back Squat · Backoff	3 × 2	85%	3:00
Bench Press	3 × 3	80%	2:30
Seated Cable Row	2 × 8	RPE 7	1:30
Ab Wheel Rollout	2 × 8	RPE 7	1:00

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	1 × 1	92.5%	4:00
Deadlift · Backoff	2 × 2	82.5%	3:00
Overhead Press	3 × 5	RPE 7	2:00
Weighted Pull-Up	3 × 4	RPE 7.5	2:00
Hanging Leg Raise	2 × 10	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	1 × 1	92.5%	3:00
Bench Press · Backoff	3 × 3	82.5%	2:30
Pin Squat	2 × 2	RPE 7	2:30
Pendlay Row	3 × 5	RPE 7	1:45
Cable Triceps Pushdown	2 × 10	RPE 7	1:00
Face Pull	2 × 12	RPE 7	1:00

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	3 × 3	RPE 8	2:30
Paused Deadlift	2 × 2	RPE 7	3:00
Chest-Supported Dumbbell Row	2 × 8	RPE 7	1:30
Dumbbell Lateral Raise	2 × 12	RPE 7	1:00

Week 11

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	1 × 1	95%	3:30
Back Squat · Backoff	2 × 2	85%	3:00
Bench Press	3 × 3	80%	2:30
Seated Cable Row	2 × 8	RPE 7	1:30

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	1 × 1	95%	4:00
Deadlift · Backoff	2 × 2	82.5%	3:00
Overhead Press	2 × 5	RPE 7	2:00
Weighted Pull-Up	2 × 4	RPE 7	2:00
Hanging Leg Raise	2 × 8	RPE 7	1:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	1 × 1	95%	3:00
Bench Press · Backoff	3 × 3	85%	2:30
Pin Squat	2 × 2	RPE 7	2:30
Pendlay Row	2 × 5	RPE 7	1:45

DAY 5 - SAT - Volume Bench and Pull

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	2 × 3	RPE 7	2:30
Paused Deadlift	2 × 2	RPE 7	3:00
Chest-Supported Dumbbell Row	2 × 8	RPE 7	1:30
Dumbbell Lateral Raise	2 × 10	RPE 7	1:00

Week 12

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	2 × 2	70%	3:30
Bench Press	2 × 3	65%	2:30

DAY 2 - TUE - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 1	75%	4:00
Weighted Pull-Up	2 × 4	RPE 6	2:00

DAY 4 - THU - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	2 × 2	72.5%	3:00
Pendlay Row	2 × 5	RPE 6	1:45

DAY 5 - SAT - Meet Day

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Opener	1 × 1	92%	10:00
Back Squat · Second attempt	1 × 1	97%	10:00
Back Squat · Third attempt	1 × 1	102%	10:00
Bench Press · Opener	1 × 1	92%	10:00
Bench Press · Second attempt	1 × 1	97%	10:00
Bench Press · Third attempt	1 × 1	102%	10:00
Deadlift · Opener	1 × 1	92%	10:00
Deadlift · Second attempt	1 × 1	97%	10:00
Deadlift · Third attempt	1 × 1	102%	10:00

What the research says

"These results suggest that athletes may benefit from continuing to strength train before important events with reduced volume and maintained intensity."

Pritchard HJ, Tod DA, Barnes MJ, Keogh JW, McGuigan MR. Tapering Practices of New Zealand's Elite Raw Powerlifters. J Strength Cond Res, 2016. PubMed

From the guide How to Peak for a Powerlifting Meet: Taper Plan