4 Week Peaking Program
STRENGTH
SYSTEM
PEAKING
PROGRAM
SEBASTIAN OREB
(01/10)
Introduction
If you’ve just finished watching my YouTube video on tapering and
peaking, congratulations. You now understand why the strongest athletes
in the world don’t just train hard. They train smart, with a plan to reduce
fatigue and time their performance for when it matters most.
I’m Sebastian Oreb, the Australian Strength Coach, and I was the coach
behind Thor Bjornsson’s 501kg world record deadlift. On Saturday the 26th
of July 2025, Thor will be attempting to break that record with a 505kg
deadlift.
If you’re watching this after the event, you’ll already know how it went.
And congratulations, because this free program uses the same core
peaking methods we’ve used to prepare for every single competition at
the highest level. These strategies are now in your hands, and they will
work for you too.
(02/10)
What Is Peaking and Why It Matters
Peaking is not about doing less. It is about doing the right amount, at the
right time, with the right focus. It is how you remove fatigue while
sharpening your ability to lift heavy. Most people never truly peak. They
just train hard every week and hope for the best. But fatigue hides
strength, and without a taper, your best lifts may never show up.
This program solves that by helping you shed fatigue, maintain muscle,
and build confidence under heavy loads.
(03/10)
The Four-Week Plan
This is a four-week peaking block for the squat, bench press, and deadlift.
● Week 1: 4 sets of 4 reps
● Week 2: 3 sets of 3 reps
● Week 3: 2 sets of 2 reps
● Week 4: 1 set of 1 rep at roughly 95 to 97 percent of your max
The following week, test your true max
There are no failed reps. Accessories are minimal and low in intensity. The
goal is not to build new strength during this phase, but to express the
strength you have already built. Every decision in the program is made to
reduce systemic fatigue and improve readiness.
(04/10)
Who This Is For
This is for powerlifters, athletes in strength or contact sports, and everyday
lifters who want to hit their best numbers. These are the same peaking
principles I have used to coach world champions, and now you can use
them too.
(05/10)
Day 1 - Squat
EXERCISE SETS REPS REST RPE
A | Low Bar Back Squat 4/3/2/1* 4/3/2/1* 5-8 min 8/8.5/9/9.5*
B1 | Lying Hamstring Curl 3 8 7
B2 | Leg Extension 3 12 7
C | Core 2 7
*This means the number changes each week. For example:
Week 1: 4 sets x 4 reps at RPE8
Week 2: 3 sets x 3 reps at RPE8.5
(06/10)
Day 2 - Light Bench Press
EXERCISE SETS REPS REST RPE
A | Powerlifting Bench Press - Light 3 3 5-8 min 7/7.5/8/8.5*
B1 | Incline Dumbbell Bench Press 3 8 7
B2 | Seated Cable Row - Neutral Grip 3 12 7
D | Cable External Rotation - Elbow Low 3 12 7
*This means the number changes each week. For example:
Week 1: 4 sets x 4 reps at RPE8
Week 2: 3 sets x 3 reps at RPE8.5
(07/10)
Day 3 - Deadlift
EXERCISE SETS REPS REST RPE
A | Deadlift 4/3/2/1* 4/3/2/1* 5-8 min 8/8.5/9/9.5*
B | Low Bar Back Squat - Light 3 3 7/7.5/8/8.5*
C | 45 Hip Extension 2 12 7
*This means the number changes each week. For example:
Week 1: 4 sets x 4 reps at RPE8
Week 2: 3 sets x 3 reps at RPE8.5
(08/10)
Day 4 - Heavy Bench Press
EXERCISE SETS REPS REST RPE
A | Powerlifting Bench Press 4/3/2/1* 4/3/2/1* 5-8 min 8/8.5/9/9.5*
B1 | Seated Dumbbell Shoulder
3 8 7
Press
B2 | Lat Pulldown - Pronated Grip 3 12 7
C | Face Pull 3 15 7
*This means the number changes each week. For example:
Week 1: 4 sets x 4 reps at RPE8
Week 2: 3 sets x 3 reps at RPE8.5
(09/10)
Sebastian Oreb
@australianstrengthcoach
My name is Sebastian Oreb. I'm a strength coach with over 20
years of experience working with beginners through to world
champions, including professional athletes from the UFC,
Rugby League, Powerlifting, and Strongman.
I’ve dedicated my career to coaching lifters with
evidence-based, results-driven methods that build strong,
capable, and resilient bodies.
Follow me on
Instagram
(10/10)
