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Kaioken!

by Shahrukh S.
5.0
(1 rating)

Program Description

Peaking block

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 09, 2025 03:35
  • Last Edited
    Jan 11, 2026 01:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Front Delts
10.5%
Chest
10.2%
Hamstrings
10%
Glutes
9.4%
Upper Back
9.3%
Triceps
8.3%
Middle Delts
7.2%
Lats
6.5%
Abs
4.3%
Rear Delts
3.6%
Biceps
2.9%
Lower Back
2.6%
Adductors
2.6%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
RPE 8
2
Lying Leg Curl
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Ab Wheel
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8.5
2
Lying Leg Curl
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Ab Wheel
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
RPE 9
2
Lying Leg Curl
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Ab Wheel
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 9.5
2
Lying Leg Curl
3
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Ab Wheel
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Squat (Low Bar)
3
3 reps
RPE 7
3
Hip Extension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8.5
2
Squat (Low Bar)
3
3 reps
RPE 7.5
3
Hip Extension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 9
2
Squat (Low Bar)
3
3 reps
RPE 8
3
Hip Extension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Squat (Low Bar)
3
3 reps
RPE 8.5
3
Hip Extension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
4 Reps
@8
2
Lying Leg Curl
3 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@7
4
Ab Wheel
2 Sets
8 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Seated Row (Cable)
3 Sets
12 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Squat (Low Bar)
3 Sets
3 Reps
@7
3
Hip Extension
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Shahrukh S.Age 31, Man
4 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Give it a try guys. It’s just a boost camp version of the Australian strength coach’s peaking program. I was blown away by how effective it is as well as it’s simplicity