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Peaking

by Brandon R.
1 athletes joined

Program Description

peaking

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2025 02:13
  • Last Edited
    Jun 18, 2025 08:50

Summary

Unlock your strength potential with the Peaking program, a focused 5-week training plan designed for serious lifters. Committing to 6 days a week, you'll engage in high-intensity barbell exercises like the Bench Press and Squat, tailored to push your limits and maximize muscle growth. Each session strategically targets key muscle groups, ensuring balanced development while honing your technique. Elevate your performance and prepare to peak—your best lifts are just around the corner!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Hamstrings
12.7%
Glutes
11.3%
Chest
10.1%
Triceps
8.5%
Upper Back
6.9%
Lats
6.6%
Front Delts
5.9%
Abs
4.6%
Biceps
4.3%
Lower Back
4.3%
Middle Delts
2.9%
Adductors
2.9%
Calves
1.8%
Full Body
1.8%
Rear Delts
1.8%
Forearms
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Bench Press (Barbell)
5
5 reps
87.5%
2
Overhead Press (Barbell)
4
6-8 reps
RPE 8
3
Skull Crusher (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pullover (EZ Bar)
4
6-8 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
90%
2
Overhead Press (Barbell)
4
6-8 reps
RPE 8
3
Skull Crusher (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Pullover (EZ Bar)
4
6-8 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
92.5%
2
Overhead Press (Barbell)
4
6-8 reps
RPE 8
3
Skull Crusher (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
97.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
87.5%
2
Good Morning
4
6-8 reps
RPE 8
3
Leg Extension
4
6-8 reps
RPE 8
4
Leg Curl
4
10-12 reps
RPE 8
5
Calf Raise (Bodyweight)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
90%
2
Good Morning
4
6-8 reps
RPE 8
3
Leg Extension
4
6-8 reps
RPE 8
4
Leg Curl
4
10-12 reps
RPE 8
5
Calf Raise (Bodyweight)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
92.5%
2
Leg Extension
4
6-8 reps
RPE 8
3
Leg Curl
4
10-12 reps
RPE 8
4
Calf Raise (Bodyweight)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
97.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
3
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
3
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
3
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
2 reps
90%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
1 reps
97.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
82.5%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
JM Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
4
6-8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4 reps
85%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
JM Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
4
6-8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
3 reps
87.5%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
JM Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2 reps
95%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
87.5%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
4
10-12 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
4 reps
90%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
4
10-12 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
3 reps
92.5%
2
Front Squat (Barbell)
4
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
4
10-12 reps
RPE 8
5
Leg Curl
4
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Wide Grip Pull-Up
4
AMRAP
-
3
Lying Reverse Fly
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Wide Grip Pull-Up
4
AMRAP
-
3
Lying Reverse Fly
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Wide Grip Pull-Up
4
AMRAP
-
3
Lying Reverse Fly
4
6-8 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
87.5%
2
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8
3
Skull Crusher (Barbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Pullover (EZ Bar)
4 Sets
6-8 Reps
@8
5
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
87.5%
2
Good Morning
4 Sets
6-8 Reps
@8
3
Leg Extension
4 Sets
6-8 Reps
@8
4
Leg Curl
4 Sets
10-12 Reps
@8
5
Calf Raise (Bodyweight)
4 Sets
10-15 Reps
@8
Day 3
1
Turkish Get Up
4 Sets
6-8 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@8
3
Leg Raise (Captain's Chair)
4 Sets
AMRAP
-
Day 4
1
Bench Press (Close Grip)
5 Sets
5 Reps
82.5%
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
3
JM Press
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Upright Row (Barbell)
4 Sets
6-8 Reps
@8
5
Incline Chest Fly (Dumbbell)
4 Sets
10-12 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
87.5%
2
Front Squat (Barbell)
4 Sets
6-8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Leg Extension
4 Sets
10-12 Reps
@8
5
Leg Curl
4 Sets
10-12 Reps
@8
Day 6
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
AMRAP
-
2
Wide Grip Pull-Up
4 Sets
AMRAP
-
3
Lying Reverse Fly
4 Sets
6-8 Reps
@8