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Peak Program for 3 Lifts

by Julie

Program Description

Designed to focus on the three main lifts for strength development: squat, bench press, and deadlift.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 15, 2025 02:32
  • Last Edited
    Jun 15, 2025 04:26
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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
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 Crunch
3 Sets
6-9 Reps
-
5
Seated Hamstring Curl
3 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 Pulldown
3 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 Plank
3 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 Crunch
3 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
-