嶭 · Science · Precision · Performance

PEAK
PERFORMANCE

Science-based training · built for your body

Individually prepared training plans grounded in peer-reviewed research. Not a template. Not a guess. The actual science, applied to you.

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2,000+
Plans delivered
USA · UK · worldwide
$35
One-time, keep forever
No subscription · no renewal
4.9★
Average rating
Based on 2,000+ reviews
The process

Three steps to your peak.

一 ichi
01
Tell us about yourself
Age, training history, goal, equipment, health considerations. Every variable shapes your plan.
→ 60 seconds to fill
二 ni
02
We search the research
Peer-reviewed journals — PubMed, JSCR, MSSE — studies relevant to your exact profile and goals.
→ 32–42 hours
三 san
03
Your plan is ready
Exercise tables, progression rules, recovery protocols, and nutrition targets — each decision cited.
→ Download & keep forever
Why it matters

The science is specific.

Generic plans ignore your physiology. Anabolic resistance, hormonal shifts, recovery windows — real mechanisms documented in research. Most plans never read it.

Older adults require higher protein doses per meal (~0.4 g/kg) to maximally stimulate muscle protein synthesis.
Moore et al., 2015 · Journal of Physiology
Resistance training 2–3×/week is as effective as higher frequencies when total weekly volume is equated.
Ralston et al., 2017 · Sports Medicine
Deload weeks every 4–6 weeks significantly reduce injury risk and improve long-term strength outcomes.
Meeusen et al., 2013 · EJSM
Creatine monohydrate in adults over 50 produces significantly greater strength and lean mass gains than training alone.
Candow et al., 2019 · Nutrients
Our philosophy

Four principles. No exceptions.

🔬
Evidence first
Every recommendation cites its source.
🎯
Personalisation
No two people get the same plan.
📈
Long-term focus
Sustainable load, adequate recovery.
💬
No hype
Honest numbers, clear rationale.
Free tool

Macro & calorie calculator.

Enter your details. Numbers update instantly as you adjust the sliders.

Your details
Age35
Weight (kg)80 kg
Height (cm)175 cm
Sex
Activity level
Goal
Daily calorie target
2,593 kcal/day
Maintenance
Protein
160g
Carbs
258g
Fat
86g
Macro split
25% Protein 40% Carbs 35% Fat
Based on the Mifflin-St Jeor equation. Protein target set at 2g per kg of body weight. A full personalised nutrition protocol is included in every plan. These figures are general estimates, not a prescription — consult a doctor or registered dietitian before making significant dietary changes.
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One plan. Grounded in science.
Built for right now.

Pay once, keep your plan forever. No subscriptions, no upsells.

Simple, honest pricing

Pay once. Own your plan forever.

No subscriptions. One payment — a complete, research-backed programme built for your profile.

Most Popular
Complete Plan
$35
One-time payment · yours forever
  • ✦Full personalised programme
  • ✦3–5 peer-reviewed citations
  • ✦Exercise tables (sets, reps, RPE, rest)
  • ✦12-week progressive overload plan
  • ✦Recovery protocols tailored to you
  • ✦Evidence-based nutrition guide
  • ✦Download & keep forever
Deep Dive
$69
One-time payment · yours forever
  • ✦Everything in Complete Plan
  • ✦8–10 research citations
  • ✦24-week periodisation plan
  • ✦Hormonal health section
  • ✦Supplement stack with dosages
  • ✦2 plan revisions included
  • ✦Full bloodwork interpretation guide
Free starter list
This list is a starting point. For sets, reps, rest, progression, and citations — see the Complete Plan.
Frequently asked
A complete, personalised training programme — weekly schedule, full exercise tables, 12-week progressive overload plan, recovery protocols, evidence-based nutrition guidance, and a Research Foundations section citing the studies behind every key decision.
Every plan is individually built using peer-reviewed journals. It accounts for your specific profile, training history, health considerations, equipment, and goal — not a template.
Yes. You select your health considerations and the plan adapts — substituting exercises, adjusting intensity, and noting precautions. That said, Peak plans are educational only and do not replace advice from your doctor or physiotherapist.
Absolutely. You choose between full gym, home gym, or bodyweight only. The exercises and structure adapt fully to what you have available.
Plans are delivered by email within 32–42 hours of your order. You will receive an order confirmation immediately after payment.
Our mission

Built on the belief that your potential hasn't peaked yet.

Peak exists because the gap between what the research knows and what most programmes deliver is too wide. We close it — one plan at a time.

Why Peak exists

The fitness industry ignores the science it claims to follow.

Most training programmes are designed for one profile and handed, unchanged, to everyone else. People train consistently but never progress — because the programming doesn't account for their actual physiology.

The research tells a different story. With the right programme, you can build significant strength and reach your peak at any point in your life. Age, training history, health considerations — these aren't obstacles, they're inputs that should shape every set and rep.

Peak was built to bridge that gap. Every plan is individually prepared using peer-reviewed research, applied to your specific profile — not a generic archetype. We don't sell templates with your name pasted on top. We build from scratch, every time.

🔬
Evidence first
Every recommendation cites its source. PubMed-indexed journals — not influencers or outdated textbooks.
🎯
Personalisation over templates
No two people get the same plan. Your profile shapes the programme from the ground up.
📈
Long-term over short-term
Sustainable load, adequate recovery, programming that respects your body's signals over time.
💬
Straight talk, no hype
Honest information, specific numbers, clear rationale — not motivational fluff or unsourced claims.
How it works

From profile to plan in four steps.

The same process, every time. No shortcuts, no recycled templates.

①
You fill in your profile
Age, training history, primary goal, available equipment, training days, session length, and any health considerations. Takes about 60 seconds.
②
We source the research
Your profile is matched against peer-reviewed studies from PubMed, JSCR, Sports Medicine, and other indexed journals. The research drives every programming decision.
③
Your plan is built
Exercise selection, sets, reps, rest periods, progressive overload, deload scheduling, recovery protocols — all individually determined and quality-checked.
④
Delivered to your inbox
A complete PDF programme arrives by email within 32–42 hours. Download it, keep it forever. No subscription, no renewal, no upsell.
Our foundation

Six principles that shape every plan.

These aren't marketing slogans. They're the evidence-based programming decisions we apply to every single plan we build.

✦ Progressive overload. Load, volume, or density must increase systematically. Without planned progression, adaptation stalls — regardless of effort.
Krieger et al., 2010 · JSCR
✦ Individualised volume. Effective weekly sets per muscle group vary from 10 to 20+. We prescribe based on your training age and recovery capacity, not a one-size number.
Schoenfeld et al., 2017 · JSCR
✦ Adequate rest periods. 3–6 minutes between compound sets produces superior strength and hypertrophy outcomes compared to shorter rests. We never program under 3 minutes for main lifts.
Schoenfeld et al., 2016 · JSCR
✦ Planned deloads. Fatigue management through scheduled deload weeks every 4–6 weeks significantly reduces injury risk and improves long-term strength progression.
Meeusen et al., 2013 · EJSM
✦ Age-adjusted protein. Adults over 40 require higher per-meal protein doses (~0.4 g/kg) to overcome anabolic resistance. Every nutrition recommendation reflects the lifter's age.
Moore et al., 2015 · Journal of Physiology
✦ Exercise specificity. Exercise selection is matched to your goal, equipment, and health profile. No exercise is included without a reason — and that reason is documented.
Nuckols, 2019 · Stronger by Science
Peer-reviewed sources we draw from
PubMed / MEDLINEJSCRMSSE Age and AgeingEJAPJournal of Physiology Sports MedicineNutrientsIJSNBJSM JISSNFrontiers in PhysiologyStronger by Science
Ready?

Your plan takes 60 seconds to submit.

Answer a few questions. We source the research. You get a complete programme within 32–42 hours.

Your profile

Tell us about yourself.

Your age
32
1875+
Training background
Primary goal
Training days
Select the days you can train
Health considerations
Session length
60 min
30 min3h+
Equipment access
Previous training
Have you followed a structured programme before? This helps us build on what you've done — not repeat it.
Choose your plan
Complete Plan
12-week programme · 3–5 citations · Exercise tables · Recovery & nutrition
$35
✓
Most comprehensive
Deep Dive
24-week programme · 8–10 citations · Hormonal health · Supplements · 2 revisions
$69
✓
Add-on: Diet Plan — +$7.99
A personalised weekly meal plan in 4 variants, built by nutrition specialists using peer-reviewed dietary research. Bonus: 100-recipe ebook matched to your diet type — 20 recipes per meal category, all with full macro breakdowns. Delivered as a separate email alongside your training plan.
Important notice: Peak training plans are for informational and educational purposes only. They do not constitute medical advice, diagnosis, or treatment. Always consult a qualified physician or healthcare professional before beginning any new exercise programme, particularly if you have pre-existing health conditions, injuries, or medical concerns. Individual results may vary.
Please complete all required fields before continuing.
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Ready within 32–42 hours.

Each Peak plan is individually prepared by our specialists using peer-reviewed research before delivery.

What happens next
1. Profile submitted to our specialists
2. Research sourced from peer-reviewed journals
3. Plan built and quality-checked
4. You receive your plan by email
Secure checkout

Complete your order

1Payment method
2Card details
VISA
MC
AMEX
🔒
🔒256-bit SSL encryption. Card details are processed by Stripe and never stored by Peak.
3Delivery email
No subscription. No renewal. Pay once, keep forever.
Plans are educational only and are not medical advice.
Order summary
Complete Plan
Science-based · personalised · peer-reviewed
Plan price$35.00
DeliveryFree
Total$35
✦Full personalised programme
✦Peer-reviewed research citations
✦Progressive overload plan
✦Recovery & nutrition protocols
✦Delivered within 32–42 hours
✦Download & keep forever
🔒 Secure · Encrypted · Stripe
No signup · No email · 100% free

Free tools to fuel your training.

Science-backed calculators, a sample training week, and quick guides — yours to use right now, no strings attached.

Try it free

Sample training week.

Pick your goal and experience level. Get an instant 1-week preview of what a Peak plan looks like — exercises, sets, reps, rest, and the science behind each choice.

Your details
Goal
Experience
Days per week
Equipment
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Your sample week
Choose your settings and hit Generate. You’ll see exercises, sets, reps, rest times, and a research note — just like in a real Peak plan.
This is a condensed sample — a real Peak plan includes 12–24 weeks of periodised programming, progressive overload tables, deload protocols, recovery strategies, and 3–10 peer-reviewed citations tailored to your specific profile.
Strength tool

One-rep max calculator.

Enter the weight you lifted and how many reps you completed. We use the Epley and Brzycki formulas — both validated in peer-reviewed literature.

Your lift
Weight lifted
Reps completed5
Estimated 1RM
117 kg
Average of Epley & Brzycki formulas
Training percentages
Estimates are most accurate for 2–10 reps. Single-rep testing is the gold standard but requires proper warm-up and spotting. Brzycki, 1993; Epley, 1985.
Powerlifting tool

DOTS score calculator.

Compare your strength across body weights. DOTS replaced the Wilks coefficient in 2019 and is now the IPF standard for ranking lifters of different sizes.

Your details
Body weight (kg)80 kg
Total lifted (kg)
Sex
DOTS score
316 points
Intermediate
Strength levels (male reference)
Beginner< 200
Novice200–275
Intermediate275–350
Advanced350–425
Elite425+
DOTS was developed by Tim Konertz and adopted by the International Powerlifting Federation (IPF) in 2019. It uses a polynomial regression model to normalise performance across body weights.
Quick science

Training guides, simplified.

Key principles from peer-reviewed research — no filler, no hype. Exactly the kind of evidence that shapes every Peak plan.

Progressive overload means systematically increasing the training stimulus over time. This can happen through adding weight, reps, sets, or reducing rest periods. A meta-analysis by Krieger et al. (JSCR, 2010) confirmed that programmes with planned load progression produce significantly greater strength gains than those without. For most lifters, increasing load by 2.5–5% per week on compound movements is sustainable. When load stalls, manipulate volume or density instead. The key is that the body adapts to the demand placed on it — if the demand never changes, neither does the body.
Periodisation structures training into phases (blocks) that each target a specific adaptation — hypertrophy, strength, peaking, or deload. Research by Harries et al. (Sports Medicine, 2015) demonstrated that periodised programmes produce greater long-term strength gains than non-periodised approaches. A common approach: 3–4 weeks of accumulation (higher volume, moderate intensity), followed by 2–3 weeks of intensification (lower volume, higher intensity), then a deload week. This prevents accommodation, manages fatigue, and ensures peak performance when it matters.
Training provides the stimulus; recovery provides the adaptation. Sleep is the single most powerful recovery tool available. Walker (2017) and Dattilo et al. (Medical Hypotheses, 2011) demonstrated that sleep restriction reduces protein synthesis, increases cortisol, and impairs neuromuscular performance. Aim for 7–9 hours per night with consistent timing. Deload weeks every 4–6 weeks (reducing volume by 40–60%) are equally critical — Meeusen et al. (EJSM, 2013) showed they significantly reduce overtraining risk and improve long-term outcomes.
Protein intake is the most research-supported nutritional strategy for muscle growth. Schoenfeld & Aragon (JISSN, 2018) recommend 1.6–2.2 g/kg/day distributed across 3–5 meals, each containing 0.3–0.5 g/kg. For adults over 40, Moore et al. (Journal of Physiology, 2015) found that a higher per-meal dose (~0.4 g/kg) is needed to maximally stimulate muscle protein synthesis, due to anabolic resistance. Post-workout protein within 2 hours is beneficial but not as critical as total daily intake.
Training volume (sets × reps) and intensity (% of 1RM or RPE) are the two primary drivers of adaptation. Schoenfeld et al. (JSCR, 2017) found that 10–20 sets per muscle group per week is the effective range for hypertrophy, with diminishing returns beyond 20. For strength, Ralston et al. (Sports Medicine, 2017) showed that intensity matters more than volume — working at 80–90% of 1RM with lower reps (1–5) is most effective. RPE (Rate of Perceived Exertion) on a 1–10 scale is the most practical tool for autoregulating intensity day-to-day.
Rest periods directly affect performance and adaptation. Schoenfeld et al. (JSCR, 2016) found that resting 3+ minutes between sets produced significantly greater strength and hypertrophy gains compared to shorter rests of 60–90 seconds. For compound movements (squat, bench, deadlift), 3–6 minutes is optimal. For isolation accessories, 2–3 minutes is sufficient. The mechanism: longer rest allows full phosphocreatine recovery, enabling higher quality sets. Rushing rest to “feel the burn” reduces the total work capacity and long-term results.
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Ready for the full programme?

12–24 weeks of periodised training, progressive overload tables, recovery protocols, and peer-reviewed citations — all built for your profile.

🌸

Payment confirmed.

Your order is in the queue. Our specialists are reviewing your profile and sourcing peer-reviewed research. Your plan will arrive by email within 32–42 hours.

What happens next
✓ Payment received and confirmed
✓ Order confirmation sent to your email
→ Peer-reviewed research being sourced
→ Plan built and quality-checked
→ Delivered to your inbox within 32–42h

Check your spam folder if you don't see the confirmation email within a few minutes.

Legal

Privacy Policy

Last updated: August 2026

1. Data Controller

Peak (“we”, “us”) is the data controller responsible for your personal data. For questions or requests, contact us at peakplans.store@gmail.com.

2. What we collect

When you use our services, we may collect the following personal data:

• Account & order data: email address, order reference, plan tier selected, payment confirmation (we do not store card numbers — payments are processed by Stripe).
• Profile data: age, training background, training goal, available equipment, training days, session length, health considerations, and any information you provide about previous training programmes.
• Diet add-on data: body weight, height, sex, activity level, nutrition goal, and diet type (if the diet add-on is purchased).
• Uploaded files: if you upload a previous training plan (PDF), the file is stored temporarily to build your new programme.
• Technical data: browser type, device type, and your theme preference (stored locally on your device via localStorage).

3. Why we collect it & legal basis

• To deliver your plan: your profile data and email are necessary to build and deliver your personalised training programme. Legal basis: performance of a contract (Art. 6(1)(b) GDPR).
• To process payment: your email and order details are shared with Stripe to process your payment. Legal basis: performance of a contract.
• Health data: health considerations you select (e.g. lower back, blood pressure) are special category data under GDPR. We process them only with your explicit consent, which you provide by submitting the plan form. Legal basis: explicit consent (Art. 9(2)(a) GDPR). You may withdraw consent at any time by contacting us.
• Theme preference: stored locally on your device only. No data is sent to us.

4. Who has access

• Stripe (payment processing) — Stripe Privacy Policy
• Vercel (hosting) — Vercel Privacy Policy
• No data is sold or shared with third parties for marketing purposes.

5. How long we store it

Your order data and email are retained for up to 24 months after purchase for customer support and legal compliance. Profile data used to build your plan is retained for up to 12 months so we can assist with revisions (Deep Dive tier). Uploaded PDF files are deleted within 30 days of plan delivery. You can request earlier deletion at any time.

6. Your rights (GDPR)

You have the right to:
• Access — request a copy of the data we hold about you.
• Rectification — correct inaccurate data.
• Erasure — request deletion of your data (“right to be forgotten”).
• Restriction — restrict processing in certain circumstances.
• Data portability — receive your data in a machine-readable format.
• Object — object to processing based on legitimate interest.
• Withdraw consent — for health data processing, at any time.

To exercise any of these rights, email us at peakplans.store@gmail.com. We will respond within 30 days. If you believe your rights have been violated, you have the right to lodge a complaint with the President of the Personal Data Protection Office (UODO) in Poland or your local supervisory authority.

7. Cookies & local storage

Peak uses:
• localStorage — to remember your theme preference (light/dark). No data is sent to any server.
• Stripe cookies — set by Stripe during the checkout process for fraud prevention and payment processing. These are strictly necessary and do not require separate consent.
We do not use analytics cookies, advertising cookies, or tracking pixels.

8. International transfers

Your data may be processed by Stripe and Vercel in the United States. Both providers maintain appropriate safeguards under GDPR (Standard Contractual Clauses).

9. Changes

We may update this policy from time to time. The “last updated” date at the top reflects the latest version. Continued use of our services constitutes acceptance of the updated policy.

Legal

Terms of Service

Last updated: August 2026

1. Overview

These Terms of Service (“Terms”) govern your use of the Peak website (peakplans.store) and the purchase of training plans. By using our website or purchasing a plan, you agree to these Terms. If you do not agree, please do not use our services.

2. The service

Peak provides individually prepared digital training plans based on user-submitted profile data. Plans are digital products delivered by email as PDF files. Each plan is built using peer-reviewed research and tailored to the information you provide.

3. Orders & delivery

After completing the profile form and payment, you will receive an order confirmation by email. Your training plan will be delivered to the email address you provided within 32–42 hours of payment. Delivery times are estimates and may occasionally vary.

4. Pricing & payment

Prices are displayed in US Dollars (USD). All payments are processed securely by Stripe. Peak does not store your credit card information. Payment is a one-time charge — there are no subscriptions, renewals, or hidden fees. For EU customers, the price includes any applicable VAT.

5. Digital content & right of withdrawal

Training plans are digital content as defined by EU Directive 2011/83/EU. By completing your purchase and checking the consent box at checkout, you expressly agree that:
• Delivery of digital content begins before the 14-day withdrawal period expires.
• You acknowledge that you lose the right of withdrawal once the digital content has been delivered.
This consent is required before payment can be completed. See our for details.

6. Acceptable use

Plans are licensed for personal use only. You may not:
• Resell, redistribute, or republish any plan or its contents.
• Use plan content to create competing products.
• Share your plan with others for commercial purposes.
You may print, save, and use your plan for your own personal training.

7. Health disclaimer

Peak training plans are for informational and educational purposes only. They do not constitute medical advice, diagnosis, or treatment. Always consult a qualified physician or healthcare professional before beginning any new exercise programme, particularly if you have pre-existing health conditions, injuries, or medical concerns. Individual results may vary. Peak is not liable for any injury, health issue, or adverse outcome resulting from following any plan.

8. Limitation of liability

To the maximum extent permitted by law:
• Peak provides plans “as is” without warranties of any kind beyond those required by law.
• Peak’s total liability for any claim relating to our services shall not exceed the amount you paid for the relevant plan.
• Peak is not liable for indirect, incidental, or consequential damages.
These limitations do not affect your statutory rights as a consumer under EU law.

9. Intellectual property

All content on peakplans.store — including text, design, graphics, and plan content — is owned by Peak or used with permission. The training plan you receive is licensed for personal use. Copyright in the plan format, methodology, and brand remains with Peak.

10. Governing law & disputes

These Terms are governed by the laws of Poland. For EU consumers, mandatory consumer protection laws of your country of residence apply where they offer greater protection. Any dispute shall be resolved by the competent courts of Poland, without prejudice to your right to bring proceedings in the courts of your country of residence.

11. Changes

We may update these Terms from time to time. Changes take effect when posted. Continued use of our services constitutes acceptance.

12. Contact

For questions about these Terms, email us at peakplans.store@gmail.com.

Legal

Refund Policy

Last updated: August 2026

1. Digital content & EU consumer rights

Under EU Directive 2011/83/EU, consumers normally have a 14-day right of withdrawal for online purchases. However, for digital content that is not supplied on a tangible medium (such as PDF training plans delivered by email), you may lose this right if:
• You expressly consent to delivery beginning before the withdrawal period expires, and
• You acknowledge that you will lose the right of withdrawal once delivery has been completed.

At checkout, you are asked to confirm this before payment is processed. By doing so, you agree that your right of withdrawal is waived once your plan has been delivered to your email.

2. Before delivery

If your plan has not yet been delivered (within the 32–42 hour preparation window), you may request a full refund by emailing peakplans.store@gmail.com with your order reference. We will process the refund within 14 days via your original payment method.

3. After delivery

Once your plan has been delivered to your email, refunds are generally not available due to the digital nature of the product and your consent at checkout. However, we will consider a refund or replacement if:
• The plan was not delivered within a reasonable time despite multiple attempts.
• The plan contains significant errors that make it unusable (e.g. completely incorrect profile data, missing sections).
• Technical issues prevent you from opening or reading the plan.

In such cases, please contact us within 14 days of delivery with a description of the issue. We will review your request and respond within 7 business days.

4. Deep Dive revisions

The Deep Dive plan ($69) includes 2 free revisions. If you are unsatisfied with specific aspects of your Deep Dive plan, please use these revisions before requesting a refund. Revision requests should be sent to peakplans.store@gmail.com.

5. How refunds are processed

Approved refunds are issued to the original payment method via Stripe. Processing time depends on your bank but typically takes 5–10 business days after approval.

6. Your statutory rights

Nothing in this policy affects your statutory rights as a consumer under the laws of your country of residence.

7. Contact

For refund requests or questions: peakplans.store@gmail.com

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