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BoostcampPNG

4 Day Peak Plan

by austin H.
4.0
(1 rating)

Program Description

8-10 Weeks with A B workouts. Allows flexibility for schedule. Will run until Jan 1.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2024 04:12
  • Last Edited
    May 04, 2025 11:01

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.1%
Triceps
12.6%
Chest
11.4%
Quadriceps
10%
Middle Delts
9.8%
Upper Back
9.5%
Lats
8.8%
Glutes
6.6%
Hamstrings
6.6%
Biceps
4.4%
Abs
2.3%
Lower Back
1.8%
Adductors
1.4%
Rear Delts
0.8%
Forearms
0.6%
Abductors
0.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
@9
2
Dip (Bodyweight)
3 Sets
8 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5
Skull Crusher (Barbell)
2 Sets
15 Reps
@9
Day 3
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Pendlay Row
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
15 Reps
@8
5
Single Arm Cable Curls
3 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
12 Reps
@8
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8 Reps
@8
4
Leg Press
3 Sets
20 Reps
@7
5
Leg Extension
2 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Upright Row (Barbell)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8
5
Decline Push Up
2 Sets
AMRAP
@9