Peak

by Nico

2 athletes joined

Program Description

Unlock your strength potential with the Peak program, a comprehensive 4-week powerlifting journey designed for all levels from beginner to intermediate. Commit to 5 days a week of focused training sessions, each lasting 120 minutes, where you'll master the foundational lifts and refine your technique. With access to a full gym, you'll build explosive power and enhance your overall performance. Get ready to elevate your lifting game and achieve new personal bests!

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Aug 25, 2025 08:17
Last Edited
Aug 31, 2025 07:04

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.6%

Front Delts

10.8%

Upper Back

10.3%

Hamstrings

10%

Chest

10%

Glutes

9.1%

Quadriceps

8.1%

Abs

7.8%

Lats

7.3%

Biceps

5.3%

Lower Back

3.1%

Rear Delts

2.3%

Adductors

1.9%

Middle Delts

1.6%

Forearms

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

3 reps

85%

80%

Romanian Deadlift (Barbell)

6 reps

65%

Cable Crunch

10 reps

RPE 8

Day 1

Squat (Barbell)

2 reps

90%

85%

Romanian Deadlift (Barbell)

5 reps

65%

Cable Crunch

10 reps

RPE 8

Day 1

Squat (Barbell)

1 reps

95%

Cable Crunch

10 reps

RPE 8

Day 1

Squat (Barbell)

3 reps

60%

Cable Crunch

12 reps

Day 2

Bench Press (Barbell)

3 reps

85%

80%

Chest Supported Row (Machine)

10 reps

RPE 8

Tricep Extension (Cable)

12 reps

RPE 8

Day 2

Bench Press (Barbell)

2 reps

1 reps

2 reps

90%

85%

Chest Supported Row (Machine)

10 reps

RPE 8

Tricep Extension (Cable)

12 reps

RPE 8

Day 2

Bench Press (Barbell)

2 reps

95%

Chest Supported Row (Machine)

10 reps

RPE 8

Day 2

Bench Press (Barbell)

3 reps

60%

Chest Supported Row (Machine)

12 reps

Day 3

Deadlift (Barbell)

3 reps

82%

77%

Lat Pulldown

10 reps

RPE 8

Hamstring Curl

12 reps

RPE 8

Day 3

Deadlift (Barbell)

2 reps

85%

80%

Lat Pulldown

10 reps

RPE 8

Hamstring Curl

12 reps

RPE 8

Day 3

Deadlift (Barbell)

1 reps

92%

Lat Pulldown

10 reps

RPE 8

Cable Crunch

10 reps

Day 3

Deadlift (Barbell)

3 reps

60%

Hamstring Curl

12 reps

Day 4

Bench Press (Close Grip)

3 reps

75%

Spoto Press

4 reps

RPE 6-7

Face Pull

15 reps

RPE 8

Day 4

Bench Press (Close Grip)

2 reps

80%

Spoto Press

4 reps

RPE 6-7

Face Pull

15 reps

RPE 8

Day 4

Bench Press (Barbell)

2 reps

60%

Face Pull

15 reps

RPE 8

Day 4

Face Pull

15 reps

Bicep Curl (Dumbbell)

12 reps

Tricep Extension (Cable)

15 reps

Day 5

Incline Bench Press (Smith Machine)

8 reps

RPE 6

Chest Supported Row (Machine)

12 reps

RPE 8

Lateral Raise (Cable)

12 reps

Bicep Curl (EZ Bar)

10 reps

Day 5

Incline Bench Press (Smith Machine)

8 reps

RPE 6

Chest Supported Row (Machine)

12 reps

RPE 8

Lateral Raise (Cable)

12 reps

Bicep Curl (EZ Bar)

10 reps

Day 5

Squat (Barbell)

1 reps

90%

95%

100%

Bench Press (Barbell)

1 reps

90%

95%

100%

Deadlift (Barbell)

1 reps

90%

95%

100%

Day 1

Squat (Barbell)

1 Set

2 Sets

3 Reps

85%

80%

Romanian Deadlift (Barbell)

2 Sets

6 Reps

65%

Cable Crunch

3 Sets

10 Reps

Day 2

Bench Press (Barbell)

1 Set

2 Sets

3 Reps

85%

80%

Chest Supported Row (Machine)

3 Sets

10 Reps

Tricep Extension (Cable)

2 Sets

12 Reps

Day 3

Deadlift (Barbell)

1 Set

2 Sets

3 Reps

82%

77%

Lat Pulldown

3 Sets

10 Reps

Hamstring Curl

2 Sets

12 Reps

Day 4

Bench Press (Close Grip)

3 Sets

3 Reps

75%

Spoto Press

4 Sets

4 Reps

@6-7

Face Pull

3 Sets

15 Reps

Day 5

Incline Bench Press (Smith Machine)

3 Sets

8 Reps

Chest Supported Row (Machine)

3 Sets

12 Reps

Lateral Raise (Cable)

3 Sets

12 Reps

Bicep Curl (EZ Bar)

2 Sets

10 Reps