IntermediateFree

Powerbuilding Peak Program (6 Day)

Peaking for powerlifting while holding onto muscle for maintenance and cutting

Vukoje P.· Mar 2025

1athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

Introducing my 6-Week Powerbuilding Peaking Program: This program is designed for serious lifters who want to build muscle, increase strength, and crush their 1-rep max on the bench press, squat, overhead press, and deadlift. Whether you're aiming to improve your raw strength or build a physique that turns heads, this program combines the best of both worlds—powerlifting for maximal strength gains and bodybuilding for muscle growth and definition.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12%

Front Delts

9.3%

Biceps

8.8%

Lats

8.5%

Middle Delts

8.4%

Upper Back

7.3%

Quadriceps

7.1%

Chest

6.9%

Forearms

6.4%

Hamstrings

6.3%

Glutes

5.1%

Abs

4.1%

Rear Delts

Adductors

2.7%

Abductors

1.7%

Lower Back

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	3 reps	@7
		1	5 reps	@7
		1	8 reps	@7
2	Pull-Up (Band)	3	4–10 reps	@7
3	Incline Bench Press (Barbell)	3	6–12 reps	@7
4	Barbell Row	3	6–12 reps	@7
5	Chest Press (Machine)	3	6–15 reps	@7
6	Lat Pulldown (Close Grip)	3	8–15 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Overhead Press (Barbell)	1	3 reps	@7
		1	5 reps	@7
		1	8 reps	@7
		1	12 reps	@7
2	Lateral Raise (Dumbbell)	4	10–20 reps	@6.5
3	Lateral Raise (Machine)	4	10–20 reps	@6.5
4	Rear Delt Fly (Dumbbell)	4	10–20 reps	@6.5
5	Bicep Curl (EZ Bar)	3	8–12 reps	@7
6	Skull Crusher (Dumbbell)	3	8–12 reps	@7
7	Hammer Curl	3	8–20 reps	@7
8	Skull Crusher (Machine)	3	8–20 reps	@7
9	Preacher Curl (Machine)	3	10–20 reps	@7
10	Tricep Pushdown (Cable)	3	10–20 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Squat (Low Bar)	1	3 reps	@7
		1	5 reps	@7
		1	8 reps	@7
		1	10 reps	@7
2	Romanian Deadlift (Barbell)	4	8–12 reps	@7
3	Leg Extension	3	10–20 reps	@7
4	Lying Leg Curl	3	8–15 reps	@7
5	Wrist Curl (Cable)	2	10–20 reps	@7
6	Reverse Wrist Curl (Dumbbell)	2	10–20 reps	@7
7	Cable Crunch	3	10–30 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Larsen Press (Barbell)	1	3 reps	@7
		1	5 reps	@7
		1	8 reps	@7
2	Pull-Up (Band)	3	4–10 reps	@7
3	Bench Press (Close Grip)	3	5–12 reps	@7
4	Seated Row (Cable)	2	8–15 reps	@7
5	Incline Bench Press (Dumbbell)	2	6–12 reps	@7
6	Lat Pulldown (Close Grip)	3	8–15 reps	@7
7	Free Motion Pec Fly	2	8–15 reps	@7
8	Dumbbell Row	2	8–15 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Seated Overhead Press (Barbell)	1	3 reps	@7
		1	5 reps	@7
		1	8 reps	@7
		1	10 reps	@7
2	Bicep Curl (Dumbbell)	3	8–12 reps	@7
3	Skull Crusher (Barbell)	3	8–12 reps	@7
4	Hammer Curl	3	8–20 reps	@7
5	Skull Crusher (Machine)	3	8–20 reps	@7
6	Preacher Curl (Machine)	3	10–20 reps	@7
7	Tricep Pushdown (Cable)	3	10–20 reps	@7
8	Lateral Raise (Dumbbell)	4	10–20 reps	@6.5
9	Lateral Raise (Machine)	4	10–20 reps	@6.5
10	Reverse Pec Deck	4	10–20 reps	@7

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	1	1 rep	90%
2	Safety Bar Squat	4	5 reps	@7
3	SSB Good Morning	4	8–12 reps	@7
4	Leg Press	4	8–12 reps	@7
5	Lying Leg Curl	3	8–15 reps	@7
6	Wrist Curl (Cable)	2	10–20 reps	@7
7	Reverse Wrist Curl (Dumbbell)	2	10–20 reps	@7
8	Cable Crunch	3	10–30 reps	@7

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Powerbuilding Peak Program (6 Day) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Powerbuilding Peak Program (6 Day) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Powerbuilding Peak Program (6 Day) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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