Week 11 - Peak Intensity

🎯 Week 11 Objectives

Peak performance All techniques combined Test your limits

Peak Week!

This is the most intense week of the program. We combine heavy compounds, supersets, giant sets, drop sets, AND rest-pause. Push your absolute limits!

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🔥 Week 11 Strategy: Kitchen Sink Approach

Technique Placement

Exercise Position	Technique
First compound	REST-PAUSE on last set
Second compound	SUPERSET with isolation
Isolation work	GIANT SETS
Final exercise	DROP SET to failure

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🏋️ Day 1: Push - PEAK INTENSITY

🎥 Key Exercise Videos

🏋️ Bench Press

🏋️ Incline DB Press

Full Workout

Exercise	Sets	Reps	Technique
Barbell Bench Press	4	6-8	REST-PAUSE set 4
Incline DB Press	4	8-10	SUPERSET with Flyes
→ Incline Flyes	4	12-15
Seated Shoulder Press	4	8-10	Standard

GIANT SET (3 rounds)

Exercise	Reps
Lateral Raises	15
→ Front Raises	12
→ Rear Delt Flyes	15
REST 90 sec

FINISHER

Exercise	Sets	Reps	Technique
Tricep Pushdowns	3	12-15	TRIPLE DROP SET on set 3

Triple Drop Example: 30kg × 12 → 22kg × 10 → 15kg × 8

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🏋️ Day 2: Pull - PEAK INTENSITY

🎥 Key Exercise Videos

🏋️ Barbell Row

💪 Lat Pulldown

Full Workout

Exercise	Sets	Reps	Technique
Barbell Rows	4	6-8	REST-PAUSE set 4
Weighted Pull-ups	4	6-10	SUPERSET with Straight Arm
→ Straight Arm Pulldowns	4	12-15
Seated Cable Rows	4	8-10	Standard

GIANT SET (3 rounds)

Exercise	Reps
Face Pulls	15
→ Reverse Flyes	12
→ Shrugs	15
REST 90 sec

FINISHER

Exercise	Sets	Reps	Technique
Barbell Curls	3	10-12	21s on set 3

21s: 7 bottom half → 7 top half → 7 full range (21 total reps)

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🏋️ Day 3: Legs - PEAK INTENSITY

🎥 Key Exercise Videos

🏋️ Squat

🏋️ Romanian Deadlift

Full Workout

Exercise	Sets	Reps	Technique
Barbell Back Squat	4	6-8	REST-PAUSE set 4
Romanian Deadlifts	4	8-10	SUPERSET with Good Mornings
→ Good Mornings (light)	4	12-15
Leg Press	4	8-10	Standard

GIANT SET (3 rounds)

Exercise	Reps
Leg Extensions	15
→ Leg Curls	15
→ Jump Squats (bodyweight)	10
REST 90 sec

FINISHER

Exercise	Sets	Reps	Technique
Calf Raises	3	20+	MECHANICAL DROP SET on set 3

Mechanical Drop Set: Standing × 20 → Seated × 15 → Donkey × 12

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💀 Managing Intensity

Recovery is CRITICAL This Week

Factor	Recommendation
Sleep	9+ hours if possible
Protein	2.2g per kg bodyweight
Hydration	4+ liters water
Rest days	Full rest - no cardio
Supplements	Creatine, BCAAs if available

Warning Signs to Watch

Sign	Action
Can't finish workout	Stop, rest, eat more
Sleep quality declining	Extra rest day
Joint pain	Reduce intensity immediately
Constantly sore	Check nutrition

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📝 Week 11 Workout Log

Day 1 - Push (PEAK)

Exercise	Weight	Reps	Notes
Bench Press (R-P on S4)		S1: S2: S3: S4+R-P:
Incline Press + Flyes	/
Shoulder Press
GIANT SET (Lat/Front/Rear)		R1: R2: R3:
Tricep PD (Triple Drop S3)		S1: S2: S3→→:

Day 2 - Pull (PEAK)

Exercise	Weight	Reps	Notes
Rows (R-P on S4)		S1: S2: S3: S4+R-P:
Pull-ups + Straight Arm	/
Cable Rows
GIANT SET (Face/Rev/Shrug)		R1: R2: R3:
Curls (21s on S3)		S1: S2: S3(21s):

Day 3 - Legs (PEAK)

Exercise	Weight	Reps	Notes
Squat (R-P on S4)		S1: S2: S3: S4+R-P:
RDL + Good Mornings	/
Leg Press
GIANT SET (Ext/Curl/Jump)		R1: R2: R3:
Calves (Mech Drop S3)		S1: S2: S3→→:

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✅ Week 11 Checklist

• Survived peak intensity workouts 💀
• Used all advanced techniques
• Maintained form despite fatigue
• Prioritized recovery
• No injuries
• Feeling STRONG

Week 11 Complete?

You made it through the hardest week! You've pushed your body to its limits. Week 12 is a strategic deload + retest week to consolidate your gains and measure your progress!