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PEAK STRENGTH BABY

by Ellie Ferrell
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 23, 2026 04:36
  • Last Edited
    Mar 02, 2026 01:34
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Quadriceps
11.5%
Abs
11%
Glutes
10%
Triceps
9%
Upper Back
8.2%
Front Delts
7.5%
Lats
6%
Biceps
5.7%
Middle Delts
4%
Chest
3.5%
Calves
3%
Adductors
2.5%
Forearms
2.2%
Lower Back
1.7%
Rear Delts
1.5%
Abductors
0.7%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
4 reps
-
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hack Squat
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-4 reps
4-5 reps
-
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Hack Squat
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
4 reps
-
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hack Squat
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
4 reps
-
-
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Hack Squat
3
6 reps
-
4
Leg Extension
3
8 reps
-
5
Seated Calf Raise
3
8 reps
-
6
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
4 reps
-
-
2
Pendlay Row
4
5 reps
-
3
Pull-Up (Weighted)
4
4 reps
-
4
Upright Row (Dumbbell)
3
6 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
4 reps
-
-
2
Pendlay Row
4
5 reps
-
3
Pull-Up (Weighted)
4
4 reps
-
4
Upright Row (Dumbbell)
3
6 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
4 reps
-
-
2
Pendlay Row
4
5 reps
-
3
Pull-Up (Weighted)
4
4 reps
-
4
Upright Row (Dumbbell)
3
6 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
4 reps
-
-
2
Pendlay Row
4
5 reps
-
3
Pull-Up (Weighted)
4
4 reps
-
4
Upright Row (Dumbbell)
3
6 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
3 reps
-
-
2
Lying Leg Curl
4
6 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Cable Crunch
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
3 reps
-
-
2
Lying Leg Curl
4
6 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Cable Crunch
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
3 reps
-
-
2
Lying Leg Curl
4
6 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Cable Crunch
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
3 reps
-
-
2
Lying Leg Curl
4
6 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Machine)
3
8 reps
-
5
Cable Crunch
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
4 reps
-
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
6 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wood Chop
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
4 reps
-
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
6 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wood Chop
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
4 reps
-
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
6 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wood Chop
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
4 reps
-
-
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Pull-Up (Bodyweight)
4
5 reps
-
4
Rear Delt Fly (Dumbbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
6 reps
-
6
Bicep Curl (Cable)
3
6 reps
-
7
Wood Chop
2
6 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Ab Wheel
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
4
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Hanging Leg Raise
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
3 Reps
3 Reps
3 Reps
-
-
-
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Wood Chop
1 Set
1 Set
6 Reps
6 Reps
-
-