Program Description
"You may not like it, but this is what peak male performance looks like." This program is designed to improve athleticism with a few "bro" exercises because it's summer. Athleticism is defined by agility, explosiveness, strength, range of motion / mobility and cardiovascular conditioning. The program will be 4 days per week and will require a full gym. The goal is make you better at sports and become less susceptible to injury.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 22, 2024 09:18
- Last EditedJun 18, 2025 10:10
Summary
Unlock your potential with the Peak Male Performance program, an 8-week journey designed to elevate your strength and endurance. Committing to just four days a week, you'll engage in a dynamic mix of supersets that target all major muscle groups, enhancing power and agility. From explosive box jumps to challenging Turkish get-ups, each workout is meticulously crafted to push your limits and maximize your gains. Equip yourself with a full gym and get ready to transform your fitness game!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
10 reps
-
1B
Lateral Box Jump
3
10 reps
-
1C
Lateral Band Walk
3
-
2A
Hip Thrust Machine
3
10 reps
-
2B
Cossack Squat
3
12 reps
-
3A
Single Leg Deadlift
3
8-12 reps
-
3B
Calf Raise (Machine)
3
12 reps
-
4A
Dynamic Plank Tap
3
-
4B
Dragon Flag Tuck
3
-
5A
500m Row
3
-
5B
400m Sprint
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Bench Press (Barbell)
3
5 reps
-
2B
Turkish Get Up
3
5 reps
-
3A
Pull-Up (Bodyweight)
4
RPE 8.5
3B
Seated Alternating Shoulder Press (Dumbbell)
3
10 reps
-
4A
Single arm tricep extension
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5
Jog
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
2
1
2
3 reps
2 reps
1 reps
-
-
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Step-Up Box Jump
3
-
1B
Lateral Box Jump
3
-
1C
Lateral Band Walk
3
-
2
Clean
5
3-5 reps
-
3A
Split Squat (Barbell)
4
8 reps
RPE 8.5
3B
Glute-Ham Raise
3
RPE 10
4A
Hollow Rock
3
RPE 10
4B
Psoas March
3
RPE 10
4C
Ab Wheel
3
RPE 10
5
Fartlek Workout
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Agility Ladder
3
3 reps
-
1B
Broad Jumps
3
-
1C
Medicine Ball Slams
3
-
2A
Overhead Press (Barbell)
3
5 reps
-
2B
Face Pull
3
5 reps
-
3A
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3B
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5A
500m Row
3
-
-
5B
400m Sprint
3
-
-
Week 1
1 / 8 Weeks
Day 1
1A
Step-Up Box Jump3 Sets
10 Reps
-
1B
Lateral Box Jump3 Sets
10 Reps
-
1C
Lateral Band Walk3 Sets
-
2A
Hip Thrust Machine3 Sets
10 Reps
-
2B
Cossack Squat3 Sets
12 Reps
-
3A
Single Leg Deadlift3 Sets
8-12 Reps
-
3B
Calf Raise (Machine)3 Sets
12 Reps
-
4A
Dynamic Plank Tap3 Sets
-
4B
Dragon Flag Tuck3 Sets
-
5A
500m Row3 Sets
-
5B
400m Sprint3 Sets
-
Day 2
1A
Agility Ladder3 Sets
-
1B
Broad Jumps3 Sets
-
1C
Medicine Ball Slams3 Sets
-
2A
Bench Press (Barbell)3 Sets
5 Reps
-
2B
Turkish Get Up3 Sets
5 Reps
-
3A
Pull-Up (Bodyweight)4 Sets
@8.5
3B
Seated Alternating Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4A
Single arm tricep extension3 Sets
8-12 Reps
-
4B
Bicep Curl (Cable)3 Sets
8-12 Reps
-
5
Jog1 Set
20 mins
-
Day 4
1A
Agility Ladder3 Sets
3 Reps
-
1B
Broad Jumps3 Sets
-
1C
Medicine Ball Slams3 Sets
-
2A
Overhead Press (Barbell)3 Sets
5 Reps
-
2B
Face Pull3 Sets
5 Reps
-
3A
Chest Supported Row (Machine)3 Sets
10 Reps
@8.5
3B
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4A
Tricep Kickback3 Sets
8-12 Reps
-
4B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
5A
500m Row3 Sets
-
-
5B
400m Sprint3 Sets
-
-
Day 3
1A
Step-Up Box Jump3 Sets
-
1B
Lateral Box Jump3 Sets
-
1C
Lateral Band Walk3 Sets
-
2
Clean2 Sets
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
-
-
-
3A
Split Squat (Barbell)4 Sets
8 Reps
@8.5
3B
Glute-Ham Raise3 Sets
@10
4A
Hollow Rock3 Sets
@10
4B
Psoas March3 Sets
@10
4C
Ab Wheel3 Sets
@10
5
Fartlek Workout1 Set
20 mins
-