IntermediateFree

Peak Doubles/Singles for PowerBuilding

Combines the peaking strength of powerlifting with the hypertrophy benefits of bodybuilding.

Vukoje P.· Jul 2025

1athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate

Goal

Strength

Equipment

Full Gym

Session length

80 min

Focused on doubles and singles on the main 5 power lifts (Bench Press, Squat, Deadlift, Standing Overhead Press, and Pendlay Row)

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on maximal 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

18.6%

Front Delts

13.8%

Chest

8.6%

Biceps

7.9%

Glutes

7.2%

Middle Delts

7.1%

Quadriceps

6.3%

Hamstrings

6.3%

Forearms

4.8%

Abs

4.4%

Upper Back

4.1%

Rear Delts

Lats

3.1%

Lower Back

2.8%

Adductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	2 reps	@7
2	Bench Press (Paused)	2	3 reps	@7
3	Incline Bench Press (Barbell)	2	5 reps	@7
4	Prime Pec Fly	3	10–20 reps	@7
5	Prime Lateral Raise	3	10–20 reps	@7
6	Skull Crusher (Dumbbell)	3	3–6 reps	@7
7	Tricep Pushdown (Cable)	3	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	2 reps	@7
2	Deadlift (Paused)	1	3 reps	@7
3	Wide Grip Pull-Up (Assisted)	2	5–19 reps	@7
4	Wide Grip Pull-Up (Green Band)	2	3–10 reps	@7
5	Lat Pulldown	2	5–10 reps	@7
6	Prime High Row	2	5–10 reps	@7
7	Hammer Curl (Dumbbell)	2	5–10 reps	@7
8	Preacher Curl (Machine)	2	10–20 reps	@7
9	Bicep Curl (EZ Bar)	2	3–6 reps	@7
10	Prime Reverse Fly	4	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Low Bar Box Squat (Banded)	3	2 reps	@7
2	SSB Good Morning	2	5–10 reps	@7
3	Pendulum Squat	1	3–5 reps	@7
4	Prime Leg Extension	2	10–20 reps	@7
5	Prime Lying Leg Curl	2	5–10 reps	@7
6	Prime Ab Crunch	2	10–20 reps	@7
7	Reverse Hyperextension	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	2	2 reps	@7
2	Bench Press (Close Grip)	2	2 reps	@7
3	Bench Press (Band)	2	3 reps	@7
4	Viking Press	2	2–3 reps	@7
5	Incline Bench Press (Dumbbell)	2	5–10 reps	@7
6	Prime Dip Machine	3	6–12 reps	@7
7	Lateral Raise (Dumbbell)	2	10–20 reps	@7
8	Lateral Raise (Machine)	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Skull Crusher (EZ Bar)	3	5–10 reps	@7
2	Bicep Curl (EZ Bar)	3	4–8 reps	@7
3	Skull Crusher (Machine)	3	6–10 reps	@7
4	Hammer Curl	3	5–10 reps	@7
5	Tricep Pushdown (Cable)	2	10–20 reps	@7
6	Prime Preacher Curl	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Squat (Low Bar)	3	2 reps	@7
2	Belt Squat	2	8–12 reps	@7
3	Pendlay Row	2	3 reps	@7
4	Prime Extreme Row	2	8–12 reps	@7
5	Cable Row (V-Bar)	2	6–12 reps	@7
6	Rear Delt Fly (Dumbbell)	3	10–20 reps	@7
7	Prime Reverse Fly	3	10–20 reps	@7
8	Prime Ab Crunch	3	10–20 reps	@7

Weeks 2–8 are in the app

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

Common questions

Yes, Peak Doubles/Singles for PowerBuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 80 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.

Peak Doubles/Singles for PowerBuilding 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Peak Doubles/Singles for PowerBuilding 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

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

Training logLog every set and track your weights automatically each session.

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