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Powerlifting Peak

by Tom Winget
1 athletes joined

Program Description

Hit a new total

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 02, 2026 07:01
  • Last Edited
    Feb 02, 2026 08:31
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.5%
Quadriceps
11.9%
Hamstrings
11.9%
Triceps
11.5%
Chest
11.2%
Glutes
11.1%
Abs
6.1%
Upper Back
5.5%
Adductors
4.6%
Lats
4.3%
Biceps
3.7%
Middle Delts
2.3%
Forearms
1.2%
Rear Delts
1%
Lower Back
0.6%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 6
2
Larsen Press (Barbell)
3
5 reps
RPE 6
3
Lat Pulldown
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
RPE 7
2
Larsen Press (Barbell)
3
5 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
RPE 8
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2 reps
RPE 9
2
Larsen Press (Barbell)
3
3 reps
RPE 9
3
Lat Pulldown
3
4 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 6
2
Larsen Press (Barbell)
3
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
3
5 reps
RPE 6
2
Overhead Press (Barbell)
3
5 reps
RPE 6
3
Leg Press
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Leg Press
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Squat (Safety Squat Bar)
3
5 reps
RPE 5
2
Overhead Press (Barbell)
3
5 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Pendlay Row
4
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pendlay Row
4
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pendlay Row
4
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Pendlay Row
4
8 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 6
RPE 6
3
Sumo Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 6
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
1
3
3 reps
4 reps
RPE 7
RPE 7
3
Sumo Deadlift (Barbell)
1
3
3 reps
4 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
3
2 reps
3 reps
RPE 8
RPE 8
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
1 reps
RPE 9
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 5
2
Bench Press (Barbell)
3
5 reps
RPE 5
3
Sumo Deadlift (Barbell)
3
5 reps
RPE 5
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Copenhagen Plank
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
Day 4
1
Hatfield Squat (Safety Squat Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6