Fat Loss
Physique Peak
Also known as: physique · shred · peak · contest prep · lean · cut · fat loss · bodybuilding · ppl cut
A ten-week advanced lean-out for lifters chasing a peak-condition physique. A six-day Push/Pull/Legs + Upper split keeps heavy compound work to defend your strength while high-rep pump and detail work holds your shape; two conditioning sessions ramp week by week to drive the deficit. The fat loss comes from the kitchen — hold a sustainable calorie deficit with high protein (~1.8–2.4 g/kg while lean). Set your training maxes to true 1RMs; move the cardio days around the planner to suit you.
Advanced
6 days/week
10-week plan
~30–45 min/session
Free during beta · auto progression, rest timers & PR tracking built in
Overview
What is Physique Peak?
Physique Peak is a ten-week advanced lean-out for lifters finishing a physique — the last stretch before a photoshoot, a competition, or simply the leanest you've ever planned to be. The week runs six days on a Push / Pull / Legs / Upper split with two conditioning sessions folded in. Each lifting day opens with a heavy barbell anchor — bench, deadlift, squat or overhead press for three low-rep sets at 80% of your true 1RM, the last set pushed for extra reps — and then shifts entirely to pump and detail work: laterals, flyes, curls, pushdowns and leg-machine volume in the 10–25 rep range.
The conditioning does the ramping so the diet doesn't have to keep getting harsher. A steady rowing session climbs from 25 minutes in week one to 52 by week ten, and an air-bike HIIT session grows from 15 to 33 minutes while its intervals sharpen — work periods lengthening from 30 to 45 seconds, rests compressing toward 20, every session bracketed by five easy minutes either side. It's a fixed block with a defined endpoint, which is exactly what a peak should be.
Who it's for
Is Physique Peak right for you?
This is a contest-prep-style program, and it assumes you've earned it: real 1RMs to enter on day one, a training history that tolerates six sessions a week in a deficit, and a starting point that's already reasonably lean. If you're carrying 20%-plus body fat, a standard cut — the 60-Day Cut or 90-Day Transformation — will serve you far better than a peaking protocol. As with any cut, the kitchen makes the fat loss happen: hold a sustainable deficit with protein high at 1.8–2.4 g per kg, the upper end of normal because lean bodies in deficits are exactly where muscle goes missing.
Progression
How progression works
The heavy work doesn't progress on purpose. The 80% sets stay at 80% for all ten weeks — a strength-retention dose, not a building phase — and the rep-plus top set becomes your barometer: if those reps hold steady week to week, the muscle is safe; if they slide, your deficit is too deep or your sleep is gone. The pump work still climbs by double progression, adding 2.5 kg whenever every set reaches its rep ceiling — high-rep strength often does improve while cutting. Judge the peak in the mirror, not on the bar: weekly progress photos in Durata build into a time-lapse, which is the only honest referee of a ten-week lean-out.
% of Training Max, +2.5 kg TM per weekDouble: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 missesCardio: 25 min/weekCardio: 15 min/week
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
The program
Physique Peak — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 16 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~20–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 25:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~20–25 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 15 × 0:30 HIIT intervals · 30s rest 5:00 Cool-down | 30s |
Week 26 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~25–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 28:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~20–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 17 × 0:35 HIIT intervals · 25s rest 5:00 Cool-down | 25s |
Week 36 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 31:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~25–30 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 19 × 0:40 HIIT intervals · 20s rest 5:00 Cool-down | 20s |
Week 46 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~30–40 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 34:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 21 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
Week 56 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~30–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 37:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 23 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
Week 66 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~35–45 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 40:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
Week 76 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 43:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
Week 86 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 46:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
Week 96 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 49:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
Week 106 sessions
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Incline Bench Press (Dumbbell) | 3×12–15 | 1:00 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Pushdown | 3×12–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×3 @ 80% 1×3+ @ 80% | 3:00 |
| Lat Pulldown (Cable) | 3×10–15 | 1:00 |
| Seated Cable Row - V Grip (Cable) | 3×10–15 | 1:00 |
| Face Pull | 3×15–20 | 1:00 |
| Bicep Curl (Barbell) | 3×10–15 | 1:00 |
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×4 @ 80% 1×4+ @ 80% | 3:00 |
| Leg Press (Machine) | 3×12–20 | 1:00 |
| Romanian Deadlift (Barbell) | 3×10–15 | 1:00 |
| Lying Leg Curl (Machine) | 3×12–15 | 1:00 |
| Leg Extension (Machine) | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–25 | 1:00 |
| Hanging Leg Raise | 3×12–20 | 45s |
Steady Conditioning
Thursday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Rowing Machine | 52:00 steady | 1:00 |
Upper Pump
Friday~35–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Barbell) | 2×5 @ 80% 1×5+ @ 80% | 2:30 |
| Arnold Press (Dumbbell) | 3×10–15 | 1:00 |
| Lateral Raise (Cable) | 3×15–25 | 1:00 |
| Triceps Rope Pushdown | 3×12–20 | 1:00 |
| Preacher Curl (Barbell) | 3×10–15 | 1:00 |
| Russian Twist (Weighted) | 3×12–20 | 45s |
HIIT Intervals
Saturday~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| Air Bike | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
FAQ
Physique Peak — common questions
Why is the heavy lifting capped at 80% with no progression?
Because in a steep deficit you can't build strength and shouldn't try. Three crisp sets at 80% of a true max is enough stimulus to keep your strength and muscle, at a recovery cost your reduced calories can actually pay. Chasing PRs during a peak is how people leave the block smaller and weaker.
How lean should I be before starting Physique Peak?
Lean enough that ten more weeks finishes the job — roughly 15% body fat or under for men, mid-20s for women. This is a sharpening tool, not a bulk-fat solution; Durata's fat-loss track runs 28-Day Shred → 60-Day Cut → 90-Day Transformation before this as the final step.
What do I enter as my training maxes?
Your true, current 1RMs — the program's percentages are calculated off 100%, not a discounted 90% training max. Overstate them and the 80% work stops being recoverable in a deficit, which defeats the whole retention strategy.
What if my top-set reps start dropping?
Treat it as data, not failure. First check protein and sleep, then shave 100–200 kcal off the deficit or hold the cardio at the previous week's dose rather than ramping. A one-week dip is noise; a three-week slide means the recovery budget is overdrawn.
How long are the sessions?
Lifting days run roughly 50–75 minutes — Legs is the longest at seven exercises, Push the shortest at four. The conditioning days are exactly as long as the week's prescription: 25–52 minutes of steady rowing, or 25–45 minutes on the air bike including warm-up and cool-down, with Durata auto-chaining the interval rounds.
Source: Durata original — strength retention + pump work + ramping conditioning.
This is an original program designed and maintained by the Durata team.
Ready to lift?
Run Physique Peak in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
