12 Week Peak
Powerlifting program designed to give a huge peak after 12 weeks.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @6 |
| 2 | Bench Press (Barbell) | 3 | 2 reps | 78% |
| 3 | Bench Press (Paused) | 3 | 2 reps | 74% |
| 4 | Chest Fly (Cable) | 3 | 10 reps | — |
| 5 | Shoulder Press (Machine) | 3 | 10 reps | — |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps | — |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10 reps | — |
| 8 | Tricep Kickback | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4 reps | 73% |
| 2 | Tempo Squat (Barbell) | 3 | 2 reps | 70% |
| 3 | Romanian Deadlift (Barbell) | 3 | 6 reps | — |
| 4 | Single Leg Press | 3 | 10 reps | — |
| 5 | Leg Extension | 3 | 10 reps | — |
| 6 | Seated Hamstring Curl | 3 | 10 reps | — |
| 7 | Hip Adductor (Machine) | 3 | 10 reps | — |
| 8 | Seated Calf Raise | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 4 reps | 73% |
| 2 | Bench Press (Close Grip) | 3 | 4 reps | 71% |
| 3 | Incline Chest Press (Machine) | 3 | 10 reps | — |
| 4 | Shoulder Press (Machine) | 3 | 10 reps | — |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10 reps | — |
| 7 | Tricep Kickback | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 3 | 4 reps | 70% |
| 2 | Seated Row (Machine) | 3 | 10 reps | — |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 10 reps | — |
| 4 | Standing Pullover (Cable) | 3 | 10 reps | — |
| 5 | Rear Delt Fly (Cable) | 3 | 10 reps | — |
| 6 | Bayesian Curl | 3 | 10 reps | — |
| 7 | Hammer Curl (Cable) | 3 | 10 reps | — |
| 8 | Bicep Curl (Machine) | 3 | 10 reps | — |
| 9 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps | — |
| 10 | Shrug (Barbell) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | @6 |
| 2 | Squat (Barbell) | 3 | 2 reps | 78% |
| 3 | Squat (Paused) | 3 | 2 reps | 74% |
| 4 | Romanian Deadlift (Barbell) | 3 | 6 reps | — |
| 5 | Single Leg Press | 3 | 10 reps | — |
| 6 | Leg Extension | 3 | 10 reps | — |
| 7 | Seated Hamstring Curl | 3 | 10 reps | — |
| 8 | Hip Adductor (Machine) | 3 | 10 reps | — |
| 9 | Seated Calf Raise | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 1 rep | @6 |
| 2 | Sumo Deadlift (Barbell) | 3 | 2 reps | 78% |
| 3 | Sumo Deadlift (Paused) | 2 | 2 reps | 74% |
| 4 | Seated Row (Machine) | 3 | 10 reps | — |
| 5 | Lat Pulldown (Neutral Grip) | 3 | 10 reps | — |
| 6 | Standing Pullover (Cable) | 3 | 10 reps | — |
| 7 | Rear Delt Fly (Cable) | 3 | 10 reps | — |
| 8 | Bayesian Curl | 3 | 10 reps | — |
| 9 | Hammer Curl (Cable) | 3 | 10 reps | — |
| 10 | Bicep Curl (Machine) | 3 | 10 reps | — |
| 11 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps | — |
| 12 | Shrug (Barbell) | 3 | 10 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 12 Week Peak is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
12 Week Peak is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
12 Week Peak is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
