Day 1
Squat/bench main day
- Barbell High Bar Squat1 × 1+ · 80% e1RMAMRAP capped at RPE9 (stop with 1 rep in reserve)
- Barbell Bench Press1 × 1+ · 80% e1RMAMRAP capped at RPE9
The Journey: Intermediate Peak
The Journey's 6-week intermediate meet prep: squat and bench build up to an RPE9 AMRAP, reaching from 80 to 95% week by week; deadlift goes 85 → 90 then finishes early; in the last two weeks you only touch the opener.
- Weeks
- 6
- Days / week
- 2
- Exercises / day
- 1–3
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Download on the App StoreWeek structure
Week 15 weeks out
Day 2
Main deadlift day
- Barbell Conventional Deadlift3 × 3 · 85% e1RM
Week 24 weeks out
Day 1
Squat/bench main day
- Barbell High Bar Squat1 × 1+ · 85% e1RMAMRAP capped at RPE9
- Barbell Bench Press1 × 1+ · 85% e1RMAMRAP capped at RPE9
Day 2
Main deadlift day
- Barbell Conventional Deadlift3 × 2 · 90% e1RM
Week 33 weeks out
Day 1
Squat/bench main day
- Barbell High Bar Squat1 × 1+ · 90% e1RMAMRAP capped at RPE9
- Barbell Bench Press1 × 1+ · 90% e1RMAMRAP capped at RPE9
Day 2
Main deadlift day (cut accessory volume by 1/3 this week)
- Barbell Conventional Deadlift3 × 3 · 70% e1RM
Week 42 weeks out
Day 1
Squat/bench main day
- Barbell High Bar Squat1 × 1 · 95% e1RM95%x1; if it feels good you may add one more rep for a small PR, no failure allowed.
- Barbell Bench Press1 × 1 · 95% e1RM95%x1; if it feels good you may add one more rep for a small PR, no failure allowed.
Day 2
Main deadlift day
- Barbell Conventional Deadlift1 × 1Opener weight for the deadlift; if it feels good you may take a second attempt, no failure allowed
Week 51 weeks out
Day 1
Squat/bench main day
- Barbell High Bar Squat1 × 1Opener weight, no failure allowed
- Barbell Bench Press1 × 1Opener weight, no failure allowed
Day 2
Main deadlift day
- Barbell Conventional Deadlift3 × 3 · 70% e1RM
Week 6Meet week
Day 1
Meet week light session 1
- Barbell High Bar Squat4 × 2-3 · 55% e1RM50-60% range, keep it light
- Barbell Bench Press4 × 2-3 · 55% e1RM50-60% range, keep it light
- Barbell Conventional Deadlift4 × 2-3 · 55% e1RM50-60% range, keep it light
Day 2
Meet week light session 2
- Barbell High Bar Squat4 × 2-3 · 55% e1RM50-60% range, keep it light
- Barbell Bench Press4 × 2-3 · 55% e1RM50-60% range, keep it light
- Barbell Conventional Deadlift4 × 2-3 · 55% e1RM50-60% range, keep it light. Meet on Saturday!
Program guide
Overview
The Journey's intermediate peaking (meet prep) program, used after "The Journey: Intermediate". The final 6 weeks: on the squat/bench main days, AMRAP sets capped at RPE9 climb from 80% to 90% week by week, with a 95% single in Week 4 (a chance at a small PR), and only the opener in the last 1-2 weeks before the meet; the deadlift main day goes 85%→90% and then switches early to light maintenance (deadlifts recover slowly, so you wrap up early).
Who it's for
- Intermediate lifters who are competing or testing after building up with "The Journey: Intermediate".
Weekly structure
The library enters 2 main days per week (squat/bench main day + deadlift main day). Secondary days and accessory training continue to use the corresponding content from "The Journey: Intermediate", reduced week by week per the following (not entered as separate placeholders): 5-4 weeks out, everything normal; 3 weeks out, rest on the deadlift secondary day and cut accessories by 1/3 of volume; 2 weeks out, cut squat/bench secondary day volume by 1/3, deadlift secondary day volume and intensity each by 1/3, accessory volume and intensity each by 1/3; 1 week out, cut secondary day volume and intensity each by 1/3 and stop accessories entirely; meet week only has light technique sets at 50-60%, with the meet on Saturday.
Progression rules
A one-time meet prep cycle; the AMRAP only goes to RPE9 (leave 1 rep), and the 95% and opener days must never fail. After the meet, update your 1RM from your meet result.
Notes
- Opener = the planned weight for your first meet attempt (about 91-94% of your new max).
- Weight-class lifters should watch their weight-cut pace before the meet and avoid heavy dehydration in the 1 week before the meet.
Program by Greg Nuckols. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.