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Peak Powerbuilding

by KDGM
1 athletes joined

Program Description

5 day workout (Split is 3 days on, 1 day off, 2 days on, 1 day off) program designed to develop raw, functional strength in key compound movements — the bench press, weighted pull-ups, and squat — while integrating targeted mobility work to enhance joint health, movement quality, and long-term performance. This is not just about lifting heavier — it's about building a body that moves well, resists injury, and performs at a high level in and out of the gym.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 23, 2025 02:35
  • Last Edited
    Jun 18, 2025 10:12

Summary

Unlock your strength potential with the Peak Powerbuilding program! Over the course of four weeks, you'll engage in a comprehensive 5-day split that focuses on building muscle and enhancing strength through targeted push and pull workouts. Each session is designed to challenge you with a mix of barbell and dumbbell exercises, ensuring you develop a balanced physique. With a full gym required, gear up for a transformative experience that will elevate your lifting game and push you toward your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.7%
Quadriceps
9.3%
Glutes
9.1%
Chest
8.9%
Triceps
8.9%
Abs
8.6%
Hamstrings
8.1%
Lats
7.4%
Front Delts
7.3%
Biceps
5.6%
Middle Delts
5.1%
Calves
3.5%
Rear Delts
2.5%
Forearms
2.1%
Adductors
1.8%
Lower Back
1.8%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
6
Push Up
2
AMRAP
RPE 9
7
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
6
Push Up
2
AMRAP
RPE 9
7
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
6
Push Up
2
AMRAP
RPE 9
7
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Dip (Weighted)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
6
Push Up
2
AMRAP
RPE 9
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7-8
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Wood Chop
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7-8
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Wood Chop
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7-8
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Wood Chop
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-6 reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7-8
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl
3
10 reps
-
7
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Leg Press
2
10-12 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 7-8
7
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Leg Press
2
10-12 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 7-8
7
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Leg Press
2
10-12 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 7-8
7
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Leg Press
2
10-12 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 7-8
7
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Bicep Curl (Barbell)
3
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Bicep Curl (Barbell)
3
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Bicep Curl (Barbell)
3
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Bicep Curl (Barbell)
3
12 reps
RPE 8
6B
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Split Squat (Barbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 7-8
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Split Squat (Barbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 7-8
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Split Squat (Barbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 7-8
6
Farmer's Walk (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Split Squat (Barbell)
3
10 reps
RPE 8
4
Hamstring Curl
3
12-15 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 7-8
6
Farmer's Walk (Weighted)
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
@8-9
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Dip (Weighted)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
6
Push Up
2 Sets
AMRAP
@9
7
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
4-6 Reps
@8-9
2
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@7-8
5
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@7-8
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6B
Hammer Curl
3 Sets
10 Reps
-
7
Wood Chop
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
4-6 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Walking Lunge
3 Sets
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8
5
Leg Press
2 Sets
10-12 Reps
@8
6
Standing Calf Raise
4 Sets
15-20 Reps
@7-8
7
Ab Wheel
3 Sets
10 Reps
-
Day 4
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
@8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-10 Reps
@8-9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
6B
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
Day 5
1
Tempo Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Split Squat (Barbell)
3 Sets
10 Reps
@8
4
Hamstring Curl
3 Sets
12-15 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@7-8
6
Farmer's Walk (Weighted)
3 Sets
1 mins
-