Peak Powerbuilding
Unlock Your True Potential: Build Elite Strength in Bench, Weighted Pull-Ups, and Squats — All While Mastering Full-Body Mobility for Lifelong Performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 4–6 reps | @8–9 |
| 2 | Overhead Press (Barbell) | 3 | 6–8 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Dip (Weighted) | 3 | 6–10 reps | @8–9 |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @7–8 |
| 6 | Push Up | 2 | AMRAP | @9 |
| 7 | Hanging Leg Raise | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 4–6 reps | @8–9 |
| 2 | Chest Supported Row (Dumbbell) | 3 | 6–8 reps | @8 |
| 3 | Lat Pulldown | 3 | 10–12 reps | @8 |
| 4 | Face Pull | 3 | 12–15 reps | @7–8 |
| 5 | Rear Delt Fly (Dumbbell) | 2 | 15–20 reps | @7–8 |
| Superset | ||||
| 6A | Bicep Curl (EZ Bar) | 3 | 10 reps | — |
| 6B | Hammer Curl | 3 | 10 reps | — |
| 7 | Wood Chop | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 4–6 reps | @8–9 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @8 |
| 3 | Walking Lunge | 3 | 10 reps | @8 |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 10–12 reps | @8 |
| 5 | Leg Press | 2 | 10–12 reps | @8 |
| 6 | Standing Calf Raise | 4 | 15–20 reps | @7–8 |
| 7 | Ab Wheel | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 4 | 6–8 reps | @8–9 |
| 2 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 6–10 reps | @8–9 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 10–12 reps | @8 |
| 5 | Chest Fly (Cable) | 3 | 12–15 reps | @8 |
| Superset | ||||
| 6A | Bicep Curl (Barbell) | 3 | 12 reps | @8 |
| 6B | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | @8 |
| 7 | Abs Crunch (Bodyweight) | 3 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tempo Squat (Barbell) | 4 | 6–8 reps | @8 |
| 2 | Hip Thrust (Barbell) | 3 | 10 reps | @8 |
| 3 | Split Squat (Barbell) | 3 | 10 reps | @8 |
| 4 | Hamstring Curl | 3 | 12–15 reps | @8 |
| 5 | Seated Calf Raise | 3 | 15–20 reps | @7–8 |
| 6 | Farmer's Walk (Weighted) | 3 | 1 min | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Peak 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 4 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 70 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 Powerbuilding is structured around 5 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Peak 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
