Program Description
**12 Week Peak Workout Program** Unleash your strength with this comprehensive 12-week program, designed for serious lifters aiming to maximize their performance. With 48 training sessions spread across three intense phases, you'll engage in a variety of compound and isolation exercises, including barbell squats, bench presses, and cable rows, ensuring a balanced approach to muscle development. Each week ramps up in intensity, pushing your limits and helping you achieve peak physical condition. Get ready to transform your physique and elevate your lifting game!
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 15, 2026 05:08
- Last EditedFeb 15, 2026 05:39
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Glutes
14.8%
Hamstrings
13.1%
Triceps
7.6%
Upper Back
7.3%
Biceps
7.3%
Front Delts
6.7%
Lats
6.4%
Abs
3.5%
Middle Delts
3.5%
Lower Back
3.2%
Adductors
2.9%
Rear Delts
2.6%
Chest
2.3%
Forearms
2%
Abductors
1.7%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
8 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Front Squat (Dumbbell)
3
1
10 reps
12 reps
-
-
4
Lunge (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2A
Lat Pulldown (Close Grip)
4
10 reps
-
2B
Bicep Curl (EZ Bar)
4
14 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4A
Bicep Curl (Cable)
3
12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Reverse Lunge (Dumbbell)
4
16 reps
-
4A
Glute Bridge (Dumbbell)
3
12 reps
-
4B
Hip Abduction (Band)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
12 reps
-
-
2A
Tricep Pushdown (Cable)
3
12 reps
-
2B
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Dips Between Chairs
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
1 Set
6 Reps
8 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
-
3
Front Squat (Dumbbell)3 Sets
1 Set
10 Reps
12 Reps
-
-
4
Lunge (Dumbbell)2 Sets
10 Reps
-
Day 2
1
Seated Row (Cable)4 Sets
12 Reps
-
2A
Lat Pulldown (Close Grip)4 Sets
10 Reps
-
2B
Bicep Curl (EZ Bar)4 Sets
14 Reps
-
3
Bent Over Row (Barbell)3 Sets
12 Reps
-
4A
Bicep Curl (Cable)3 Sets
12 Reps
-
4B
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
-
Day 3
1
Step-Up (Weighted)4 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Reverse Lunge (Dumbbell)4 Sets
16 Reps
-
4A
Glute Bridge (Dumbbell)3 Sets
12 Reps
-
4B
Hip Abduction (Band)3 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)2 Sets
2 Sets
10 Reps
12 Reps
-
-
2A
Tricep Pushdown (Cable)3 Sets
12 Reps
-
2B
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3
Dips Between Chairs3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
-