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Peter's buildup SS

by Erick S.
1 athletes joined

Program Description

For novice wanting to build basic strength with progression.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 17, 2024 08:49
  • Last Edited
    Jun 18, 2025 10:42

Summary

Embark on an 8-week journey with Peter's Buildup SS, designed to elevate your strength and sculpt your physique. This program features three training days each week, focusing on compound lifts like barbell squats and deadlifts, complemented by targeted machine exercises such as the hack squat. Each session is structured to progressively challenge your muscles, ensuring you build power and endurance effectively. Get ready to push your limits and achieve impressive gains in strength and muscle definition!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
23.6%
Glutes
18.7%
Hamstrings
13.4%
Front Delts
8.3%
Triceps
7.1%
Lower Back
6.7%
Chest
5.9%
Abs
4.9%
Middle Delts
4.7%
Upper Back
3.5%
Adductors
3.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6 reps
8 reps
10 reps
-
-
-
2
Walking Lunge
1
1 reps
-
3
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Deadlift (Barbell)
1
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
3
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
4
Deadlift (Barbell)
1 Set
6 Reps
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
3
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
4
Deadlift (Barbell)
1 Set
6 Reps
-
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Walking Lunge
1 Set
1 Reps
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
4
Deadlift (Barbell)
1 Set
6 Reps
-