Phase 4: Peak & Transition (Weeks 17-20)
Phase Overview
GOAL: Test PRs, reduce volume, prepare for outdoor season
DURATION: 4 weeks (after Week 16 deload)
BODY FAT: 16% → 14-15%
RPE: 9-10 on test days, 7-8 otherwise
Phase 4 Mindset
"I have built the strength. Now I prove it.
This is not about grinding—it's about expressing power.
Stay sharp. Stay fresh. Prepare for the next chapter."
What This Phase is About
Weeks 17-18: Testing
- Test your 3RM or 5RM on all main lifts
- Celebrate your PRs
- Reduced volume to stay fresh
Weeks 19-20: Transition
- Reduce gym to 4-5 days
- Start incorporating outdoor activities
- Maintain strength, don't push new PRs
- Mental shift to "maintenance + activity"
WEEKS 17-18: TESTING PROTOCOL
Testing Schedule
Week 17:
Monday (Push A): Test Bench Press 3RM
Tuesday (Pull A): Normal training
Wednesday (Legs A): Test Squat 3RM
Thursday (Push B): Test OHP 3RM
Friday (Pull B): Test Deadlift 3RM
Saturday (Legs B): Normal training
Week 18:
Repeat tests or continue with maintenance weights
Re-test any lift you want to improve
TESTING DAY: BENCH PRESS
Full Testing Protocol
Warm-Up (Take Your Time)
General: 5 min light cardio + arm circles
Movement prep: Band pull-aparts, push-ups
Bar (45 lb) × 10 Rest 60 sec
95 lb × 8 Rest 60 sec
115 lb × 5 Rest 90 sec
135 lb × 3 Rest 2 min
155 lb × 2 Rest 2-3 min
175 lb × 1 Rest 3 min
Test Attempts
Attempt 1: 185 lb × 3
- If successful: Rest 4-5 min
Attempt 2: 190-195 lb × 3
- If successful: Rest 4-5 min
Attempt 3: 195-200 lb × 3 (if feeling good)
- Stop when form breaks or you fail
After Testing
- Record your PR
- Light chest fly: 2 × 15 (pump)
- Lateral raises: 2 × 15
- Tricep pushdown: 2 × 15
- Done. Don't do more.
TESTING DAY: SQUAT
Full Testing Protocol
Warm-Up
General: 5 min bike + leg swings + glute bridges
Bar × 10 Rest 60 sec
95 lb × 8 Rest 60 sec
135 lb × 5 Rest 90 sec
155 lb × 3 Rest 2 min
175 lb × 2 Rest 2-3 min
195 lb × 1 Rest 3 min
Test Attempts
Attempt 1: 205-215 lb × 3
Attempt 2: 215-225 lb × 3
Attempt 3: 225+ lb × 3 (if feeling strong)
After Testing
- Record your PR
- Leg press: 2 × 12 (moderate)
- Leg curl: 2 × 12
- Calves: 2 × 15
- Done.
TESTING DAY: OHP
Full Testing Protocol
Warm-Up
Bar × 10 Rest 60 sec
55 lb × 8 Rest 60 sec
75 lb × 5 Rest 90 sec
85 lb × 3 Rest 2 min
95 lb × 2 Rest 2-3 min
Test Attempts
Attempt 1: 105-110 lb × 3
Attempt 2: 110-115 lb × 3
Attempt 3: 115-120 lb × 3 (PR attempt)
After Testing
- Record your PR
- Incline press: 2 × 10
- Lateral raises: 2 × 12
- Dips: 2 × 8-10
- Done.
TESTING DAY: DEADLIFT
Full Testing Protocol
Warm-Up
General: 5 min + hip hinges + cat-cow
135 lb × 8 Rest 60 sec
165 lb × 5 Rest 90 sec
185 lb × 3 Rest 2 min
205 lb × 2 Rest 2-3 min
225 lb × 1 Rest 3 min
245 lb × 1 Rest 3 min
Test Attempts
Attempt 1: 265 lb × 3
Attempt 2: 275 lb × 3
Attempt 3: 285+ lb × 3 (if feeling strong)
After Testing
- Record your PR
- Chest supported row: 2 × 10
- Lat pulldown: 2 × 12
- Curls: 2 × 12
- Done.
PR TRACKING TABLE
Record Your Peak PRs
| Lift | Phase 1 Start | Phase 3 End | Phase 4 Peak | Improvement |
|---|---|---|---|---|
| Bench Press | 135×8 | 185×3 | _× | +__ lb |
| Squat | 135×8 | 205×3 | _× | +__ lb |
| Deadlift | 165×6 | 265×3 | _× | +__ lb |
| OHP | 75×8 | 110×5 | _× | +__ lb |
| Pull-ups | 2-3 reps | 8-10 reps | __ reps | +__ reps |
| Dips | 2-3 reps | 10+ reps | __ reps | +__ reps |
WEEKS 19-20: TRANSITION
New Schedule
Monday: Gym - Full Upper ~55 min
Tuesday: Outdoor Activity 60-90 min
Wednesday: Gym - Full Lower ~55 min
Thursday: Light Activity or Rest
Friday: Gym - Upper or Full Body ~50 min
Saturday: Long Outdoor Activity 90+ min
Sunday: Rest
TRANSITION: FULL UPPER
| # | Exercise | Sets | Reps | Weight | Rest | Notes |
|---|---|---|---|---|---|---|
| 1 | Bench Press | 3 | 6-8 | 165 lb | 2 min | Maintenance |
| 2 | Barbell Row | 3 | 6-8 | 155 lb | 2 min | |
| 3 | OHP or Incline | 3 | 8-10 | 95 lb | 90 sec | |
| 4 | Lat Pulldown | 3 | 8-10 | 120 lb | 90 sec | |
| 5 | Lateral Raise | 2 | 12-15 | 17.5 lb | 60 sec | |
| 6 | Curl + Tricep | 2 | 10-12 | Moderate | 60 sec | Superset |
TRANSITION: FULL LOWER
| # | Exercise | Sets | Reps | Weight | Rest | Notes |
|---|---|---|---|---|---|---|
| 1 | Squat | 3 | 6-8 | 185 lb | 2.5 min | Maintenance |
| 2 | Romanian Deadlift | 3 | 8-10 | 165 lb | 2 min | |
| 3 | Leg Press | 3 | 10-12 | 250 lb | 90 sec | |
| 4 | Leg Curl | 3 | 10-12 | 65 lb | 75 sec | |
| 5 | Calf Raises | 3 | 12-15 | 150 lb | 60 sec | |
| 6 | Abs (choice) | 2 | 15 | - | 60 sec |
TRANSITION: OUTDOOR ACTIVITIES
Activity Options
| Activity | Duration | Intensity | Calories |
|---|---|---|---|
| Biking | 60-90 min | Moderate | 400-700 |
| Rowing | 45-60 min | Moderate-High | 400-600 |
| Kayaking | 60-120 min | Low-Moderate | 300-500 |
| Hiking | 90+ min | Low-Moderate | 400-700 |
Sample Week (Transition)
Monday: Gym - Full Upper
Tuesday: Biking (60 min, moderate pace)
Wednesday: Gym - Full Lower
Thursday: Walking (45 min) or Rest
Friday: Gym - Upper
Saturday: Long bike ride or kayaking (90+ min)
Sunday: Rest
NUTRITION ADJUSTMENT
Transition Period Calories
Gym days: 2,050 cal (current)
High activity days: 2,200-2,400 cal (+150-350)
Rest days: 1,900-2,000 cal
Protein: 165g daily (non-negotiable)
Why Increase on Activity Days?
Outdoor activities burn significant calories. Eating slightly more:
- Prevents excessive fatigue
- Maintains gym performance
- Allows you to enjoy activities fully
- Still creates overall weekly deficit
MENTAL TRANSITION
Shifting Your Identity
Phase 1-3 Identity: "I am building strength and losing fat."
Phase 4-5 Identity: "I am strong. I am active. I enjoy my body."
What Success Looks Like Now
✓ You've hit PRs on all major lifts
✓ You can do 8-10 pull-ups and dips
✓ You've lost 8-10 lbs of fat
✓ You've built visible muscle
✓ You're ready to ENJOY your fitness
END OF PHASE 4 CHECKLIST
Before moving to Phase 5 (Outdoor Season):
□ Tested and recorded PRs on all major lifts
□ Successfully transitioned to 3-4 gym days
□ Started outdoor activities
□ Body fat around 14-15%
□ Feel strong and energized
□ Ready for summer maintenance mode
Expected Results After Phase 4
- Weight: ~155-158 lbs
- Body Fat: 14-15%
- Appearance: Clear muscle definition, abs visible when flexed
- Strength: Personal records achieved
- Endurance: Starting to build through outdoor activities
- Mindset: Confident, enjoying the process
YOUR PR CELEBRATION
After testing, record these achievements:
BENCH PRESS PR: _____ lb × _____ reps
SQUAT PR: _____ lb × _____ reps
DEADLIFT PR: _____ lb × _____ reps
OHP PR: _____ lb × _____ reps
PULL-UPS: _____ reps (or +___ lb × ___ reps)
DIPS: _____ reps (or +___ lb × ___ reps)
BODY WEIGHT: _____ lb
ESTIMATED BF%: _____%
Date Achieved: _______________
You earned these. Be proud.
For exercise instructions, see: 22-exercise-library.md Previous phase: 25-phase3-strength.md Next phase: 27-phase5-outdoor.md
Document created: December 2024 Part of the Wellness Guide Series