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Peak' 6

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Program Description

This program is designed to rapidly build maximal strength through an aggressive, condensed training cycle that leverages myofibrillar hypertrophy and neural adaptations. By blending volume-based foundation work, targeted strength building, and a short peaking phase, it primes your body and nervous system to hit all-time PRs in just 6 weeks—ideal for lifters who recover quickly and adapt fast.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 14, 2025 04:04
  • Last Edited
    Sep 06, 2025 02:46

Summary

Unleash your strength with the Peak' 6 program, a dynamic 6-week journey designed for serious lifters. Committing 5 days a week, you'll focus on heavy compound movements like squats and deadlifts, pushing your limits with targeted intensity at 72%. Each session is crafted to build muscle and enhance your power, utilizing a full gym setup to maximize your results. Get ready to elevate your performance and achieve your peak potential!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Upper Back
10.7%
Quadriceps
10.5%
Chest
10.2%
Glutes
9.2%
Hamstrings
8.5%
Front Delts
6.5%
Biceps
6.4%
Abs
4.9%
Lats
4.4%
Adductors
4.2%
Forearms
3.7%
Rear Delts
3%
Calves
3%
Middle Delts
2.2%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72%
2
Larsen Press (Barbell)
3
5 reps
72%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4
Kelso Shrug
3
8 reps
RPE 6
5
Skull Crusher (Barbell)
3
8 reps
RPE 6
6
Lateral Raise (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Larsen Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
4
Kelso Shrug
3
8 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 6.5
6
Rear Delt Fly (Cable)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Larsen Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Single Arm Iso Pulldown
3
8 reps
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Larsen Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4
Kelso Shrug
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
6
Lateral Raise (Cable)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2
Larsen Press (Barbell)
3
3 reps
85%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Kelso Shrug
3
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
70%
85%
100%
2
Larsen Press (Barbell)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4
Kelso Shrug
3
8 reps
RPE 6
5
Skull Crusher (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72%
2
Squat (Paused)
3
5 reps
72%
3
Leg Extension
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Squat (Paused)
3
5 reps
75%
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Leg Curl
3
8 reps
RPE 6.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Squat (Paused)
3
5 reps
80%
3
Leg Extension
3
8 reps
RPE 7
4
Standing Calf Raise
3
8 reps
RPE 7
5
Bicep Curl (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82%
2
Squat (Paused)
3
5 reps
80%
3
Good Morning
3
5 reps
80%
4
Standing Calf Raise
3
8 reps
RPE 7.5
5
Leg Curl
3
8 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87%
2
Squat (Paused)
3
3 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Standing Calf Raise
3
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
70%
85%
100%
2
Squat (Paused)
3
5 reps
70%
3
Good Morning
3
5 reps
70%
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
72%
2
Sumo Deadlift (Paused)
3
5 reps
72%
3
Pull-Up (Weighted)
3
8 reps
RPE 6
4
Rear Delt Fly (Cable)
3
8 reps
RPE 6
5
Deadlift Holds (Thick Bar)
3
15 secs
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
75%
2
Sumo Deadlift (Paused)
3
5 reps
RPE 6.5
3
Pull-Up (Weighted)
3
8 reps
RPE 6.5
4
Lat Pulldown
3
8 reps
RPE 6.5
5
Deadlift Holds (Thick Bar)
3
15 secs
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
80%
2
Sumo Deadlift (Deficit)
3
5 reps
80%
3
Chest Supported T-Bar Row
3
8 reps
RPE 7
4
Rear Delt Fly (Cable)
3
8 reps
RPE 7
5
Deadlift Holds (Thick Bar)
3
15 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
82%
2
Sumo Deadlift (Paused)
3
5 reps
80%
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported T-Bar Row
3
8 reps
RPE 7.5
5
Deadlift Holds (Thick Bar)
3
15 secs
RPE 7.5
6
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
87%
2
Sumo Deadlift (Paused)
3
3 reps
85%
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported T-Bar Row
3
8 reps
RPE 8
5
Deadlift Holds (Thick Bar)
3
15 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
70%
85%
100%
2
Sumo Deadlift (Paused)
3
5 reps
70%
3
Pull-Up (Weighted)
3
8 reps
RPE 6
4
Rear Delt Fly (Cable)
3
8 reps
RPE 6
5
Deadlift Holds (Thick Bar)
3
15 secs
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
72%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
3
Kelso Shrug
3
8 reps
RPE 6
4
Skull Crusher (Barbell)
3
8 reps
RPE 6
5
Lateral Raise (Cable)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6.5
3
Kelso Shrug
3
8 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 6.5
5
Lateral Raise (Cable)
3
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Chest Supported T-Bar Row
3
8 reps
RPE 7
4
Skull Crusher (Barbell)
3
8 reps
RPE 7
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7.5
3
Chest Supported T-Bar Row
3
8 reps
RPE 7.5
4
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
3 reps
87%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Kelso Shrug
3
8 reps
RPE 8
4
Skull Crusher (Barbell)
3
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72%
2
Good Morning
3
5 reps
72%
3
Leg Curl
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Good Morning
3
5 reps
75%
3
Leg Extension
3
8 reps
RPE 6.5
4
Standing Calf Raise
3
8 reps
RPE 6.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
72%
2
Squat (Paused)
3 Sets
5 Reps
72%
3
Leg Extension
3 Sets
8 Reps
@6
4
Standing Calf Raise
3 Sets
8 Reps
@6
5
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
72%
2
Sumo Deadlift (Paused)
3 Sets
5 Reps
72%
3
Pull-Up (Weighted)
3 Sets
8 Reps
@6
4
Rear Delt Fly (Cable)
3 Sets
8 Reps
@6
5
Deadlift Holds (Thick Bar)
3 Sets
15 secs
@6
Day 4
1
Spoto Press
3 Sets
5 Reps
72%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6
3
Kelso Shrug
3 Sets
8 Reps
@6
4
Skull Crusher (Barbell)
3 Sets
8 Reps
@6
5
Lateral Raise (Cable)
3 Sets
8 Reps
@6
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
72%
2
Good Morning
3 Sets
5 Reps
72%
3
Leg Curl
3 Sets
8 Reps
@6
4
Standing Calf Raise
3 Sets
8 Reps
@6
5
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
72%
2
Larsen Press (Barbell)
3 Sets
5 Reps
72%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6
4
Kelso Shrug
3 Sets
8 Reps
@6
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@6
6
Lateral Raise (Cable)
3 Sets
8 Reps
@6