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

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Free during beta · auto progression, rest timers & PR tracking built in

Progression

How progression works

% of Training Max, +2.5 kg TM per weekDouble: reach rep ceiling on all sets → +2.5 kgCardio: 25 min/weekCardio: 15 min/week

DropSet 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

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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 16 × 0:35 HIIT intervals · 27s rest 5:00 Cool-down	27s

Week 36 sessions

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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 18 × 0:40 HIIT intervals · 24s rest 5:00 Cool-down	24s

Week 46 sessions

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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 19 × 0:45 HIIT intervals · 21s rest 5:00 Cool-down	21s

Week 56 sessions

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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 21 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 66 sessions

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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~30–35 min

Exercise	Sets × Reps	Rest
Air Bike	5:00 Warm-up 23 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 76 sessions

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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~30–40 min

Exercise	Sets × Reps	Rest
Air Bike	5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 86 sessions

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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~30–40 min

Exercise	Sets × Reps	Rest
Air Bike	5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 96 sessions

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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~30–40 min

Exercise	Sets × Reps	Rest
Air Bike	5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 106 sessions

Push

Monday~30–40 min

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

Pull

Tuesday~30–45 min

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

Legs

Wednesday~40–55 min

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~30–40 min

Exercise	Sets × Reps	Rest
Air Bike	5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Source: DropSet original — strength retention + pump work + ramping conditioning.

DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.

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How progression works

Physique Peak — every set, every session

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Push

Pull

Legs

Steady Conditioning

Upper Pump

HIIT Intervals

Run Physique Peak in DropSet

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