Program Description
Designed to focus on the three main lifts for strength development: squat, bench press, and deadlift.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout20 minutes
- CreatedJun 15, 2025 02:32
- Last EditedJun 18, 2025 12:09
Summary
Unlock your strength potential with the Peak Program for 3 Lifts, a focused 9-week training regimen designed for serious lifters. Committing to four days a week, you'll target the key lifts: front squat, bench press, and deadlift, alongside essential accessory movements to build muscle and enhance performance. Each session is crafted to progressively challenge you, ensuring you hit your goals while maintaining proper form. Gear up for a transformative journey that will elevate your lifting game and redefine your limits!
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
7-9 reps
-
2
Bench Press (Barbell)
3
6-9 reps
-
3
Chest Supported Row (Machine)
3
7-9 reps
-
4
Decline Crunch
3
6-9 reps
-
5
Seated Hamstring Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
6 reps
7 reps
-
-
2
Sumo Deadlift (Barbell)
5
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
6 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
-
-
2
Lunge (Barbell)
3
14 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Side Plank
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
3 reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)
3
4 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Decline Crunch
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Y Raise (Dumbbell)
3
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Front Squat (Barbell)3 Sets
7-9 Reps
-
2
Bench Press (Barbell)3 Sets
6-9 Reps
-
3
Chest Supported Row (Machine)3 Sets
7-9 Reps
-
4
Decline Crunch3 Sets
6-9 Reps
-
5
Seated Hamstring Curl3 Sets
-
Day 2
1
Incline Bench Press (Barbell)1 Set
3 Sets
6 Reps
7 Reps
-
-
2
Sumo Deadlift (Barbell)5 Sets
3 Reps
-
3
Bench Press (Dumbbell)3 Sets
12 Reps
-
4
Lat Pulldown3 Sets
6 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
6
Shoulder Press (Machine)3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)1 Set
3 Sets
3 Reps
4 Reps
-
-
2
Lunge (Barbell)3 Sets
14 Reps
-
3
Chest Supported Row (Machine)3 Sets
12 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
5
Side Plank3 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
-
95%
90%
85%
2
Sumo Deadlift (Paused)3 Sets
4 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
4
Decline Crunch3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
6
Y Raise (Dumbbell)3 Sets
12 Reps
-