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BoostcampPNG

Elise Peak(3-2-1)

by Josh Boggess
1 athletes joined

Program Description

I love you. I'll always be your coach no matter what<3

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 01, 2026 07:32
  • Last Edited
    Feb 02, 2026 10:49
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Hamstrings
14.3%
Quadriceps
9.8%
Triceps
9.3%
Upper Back
7.1%
Biceps
6.7%
Front Delts
6.6%
Chest
5.7%
Lats
5.3%
Abs
4.9%
Forearms
3.4%
Lower Back
3.3%
Calves
3.3%
Middle Delts
1.8%
Rear Delts
1.8%
Adductors
1.6%
Abductors
0.9%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 7
2
Larsen Press (Barbell)
5
5 reps
RPE 7
3
Pull-Up (Weighted)
5
9 reps
RPE 7
4
Bent Over Row (Barbell)
5
9 reps
RPE 7
5
Skull Crusher (Barbell)
5
9 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 8
2
Bench Press (Paused)
1
AMRAP
RPE 10
3
Larsen Press (Barbell)
4
5 reps
RPE 8
4
Pull-Up (Weighted)
4
9 reps
RPE 8
5
Bent Over Row (Barbell)
4
9 reps
RPE 8
6
Skull Crusher (Barbell)
4
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
RPE 10
2
Larsen Press (Barbell)
3
5 reps
RPE 9
3
Pull-Up (Weighted)
3
9 reps
RPE 9
4
Bent Over Row (Barbell)
3
9 reps
RPE 9
5
Skull Crusher (Barbell)
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
RPE 7
2
Pull-Up (Weighted)
5
7 reps
RPE 7
3
Bent Over Row (Barbell)
5
7 reps
RPE 7
4
Skull Crusher (Barbell)
5
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
RPE 8
2
Bench Press (Paused)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
4
7 reps
RPE 8
4
Bent Over Row (Barbell)
4
7 reps
RPE 8
5
Skull Crusher (Barbell)
4
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
RPE 10
2
Larsen Press (Barbell)
3
4 reps
RPE 9
3
Pull-Up (Weighted)
3
7 reps
RPE 9
4
Bent Over Row (Barbell)
3
7 reps
RPE 9
5
Skull Crusher (Barbell)
3
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
RPE 7
2
Pull-Up (Weighted)
5
5 reps
RPE 7
3
Bent Over Row (Barbell)
5
7 reps
RPE 7
4
Skull Crusher (Barbell)
5
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 reps
RPE 8
2
Bench Press (Paused)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
4
5 reps
RPE 8
4
Bent Over Row (Barbell)
4
7 reps
RPE 8
5
Skull Crusher (Barbell)
4
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Talk To Josh About What To Do This Week
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 7
2
Box Squat (Barbell)
5
5 reps
RPE 7
3
Deadlift (Paused)
5
5 reps
RPE 6
4
Leg Press
5
9 reps
RPE 7
5
Glute Kickback
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Box Squat (Barbell)
4
5 reps
RPE 8
4
Deadlift (Paused)
4
5 reps
RPE 7
5
Leg Press
4
9 reps
RPE 8
6
Glute Kickback
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Box Squat (Barbell)
3
5 reps
RPE 9
3
Deadlift (Paused)
3
5 reps
RPE 8
4
Leg Press
3
9 reps
RPE 9
5
Glute Kickback
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 7
2
Box Squat (Barbell)
5
4 reps
RPE 7
3
Deadlift (Paused)
5
4 reps
RPE 6
4
Leg Press
5
7 reps
RPE 7
5
Glute Kickback
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Box Squat (Barbell)
4
4 reps
RPE 8
4
Deadlift (Paused)
4
4 reps
RPE 7
5
Leg Press
4
7 reps
RPE 8
6
Glute Kickback
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Box Squat (Barbell)
3
4 reps
RPE 9
3
Deadlift (Paused)
3
4 reps
RPE 8
4
Leg Press
3
7 reps
RPE 9
5
Glute Kickback
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
RPE 7
2
Box Squat (Barbell)
5
3 reps
RPE 7
3
Deadlift (Paused)
5
3 reps
RPE 6
4
Leg Press
5
5 reps
RPE 7
5
Glute Kickback
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Box Squat (Barbell)
4
3 reps
RPE 8
4
Deadlift (Paused)
4
3 reps
RPE 7
5
Leg Press
4
5 reps
RPE 8
6
Glute Kickback
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
9 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
9 reps
RPE 7
3
Incline Curl (Dumbbell)
3
9 reps
RPE 7
4
Calf Raise (Leg Press)
3
12 reps
RPE 7
5
Straight Leg Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
9 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
9 reps
RPE 8
3
Incline Curl (Dumbbell)
4
9 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Straight Leg Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
9 reps
RPE 9
2
Hammer Curl (Dumbbell)
5
9 reps
RPE 9
3
Incline Curl (Dumbbell)
5
9 reps
RPE 9
4
Calf Raise (Leg Press)
5
12 reps
RPE 9
5
Straight Leg Calf Raise
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
7 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
7 reps
RPE 7
3
Incline Curl (Dumbbell)
3
7 reps
RPE 7
4
Calf Raise (Leg Press)
3
10 reps
RPE 7
5
Straight Leg Calf Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
7 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
7 reps
RPE 8
3
Incline Curl (Dumbbell)
4
7 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
5
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
7 reps
RPE 9
2
Hammer Curl (Dumbbell)
5
7 reps
RPE 9
3
Incline Curl (Dumbbell)
5
7 reps
RPE 9
4
Calf Raise (Leg Press)
5
10 reps
RPE 9
5
Straight Leg Calf Raise
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
5 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
5 reps
RPE 7
3
Incline Curl (Dumbbell)
3
5 reps
RPE 7
4
Calf Raise (Leg Press)
3
8 reps
RPE 7
5
Straight Leg Calf Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
5 reps
RPE 8
2
Hammer Curl (Dumbbell)
4
5 reps
RPE 8
3
Incline Curl (Dumbbell)
4
5 reps
RPE 8
4
Calf Raise (Leg Press)
4
8 reps
RPE 8
5
Straight Leg Calf Raise
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
5 reps
RPE 7
2
Pin Press Bench (Barbell)
5
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
9 reps
RPE 7
4
Face Pull
5
9 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
5
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
5 reps
RPE 8
2
Pin Press Bench (Barbell)
4
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
9 reps
RPE 8
4
Face Pull
4
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
4
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
5 reps
RPE 9
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
9 reps
RPE 9
4
Face Pull
3
9 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
4 reps
RPE 7
2
Pin Press Bench (Barbell)
5
4 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
9 reps
RPE 7
4
Face Pull
5
9 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
5
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
4 reps
RPE 8
2
Pin Press Bench (Barbell)
4
4 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
9 reps
RPE 8
4
Face Pull
4
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
4
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
4 reps
RPE 9
2
Pin Press Bench (Barbell)
3
4 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
9 reps
RPE 9
4
Face Pull
3
9 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
RPE 7
2
Pin Press Bench (Barbell)
5
3 reps
RPE 7
3
Lateral Raise (Dumbbell)
5
9 reps
RPE 7
4
Face Pull
5
9 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
5
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
3 reps
RPE 8
2
Pin Press Bench (Barbell)
4
3 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
9 reps
RPE 8
4
Face Pull
4
9 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
4
7 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Stiff Leg Deadlift
5
5 reps
RPE 6
3
Squat (Paused)
5
5 reps
RPE 7
4
Pendlay Row
5
8 reps
RPE 7
5
Hamstring Curl
5
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Stiff Leg Deadlift
4
5 reps
RPE 7
4
Squat (Paused)
4
5 reps
RPE 8
5
Pendlay Row
4
8 reps
RPE 8
6
Hamstring Curl
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Stiff Leg Deadlift
3
5 reps
RPE 8
3
Squat (Paused)
3
5 reps
RPE 9
4
Pendlay Row
3
8 reps
RPE 9
5
Hamstring Curl
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 7
2
Stiff Leg Deadlift
5
4 reps
RPE 6
3
Squat (Paused)
5
4 reps
RPE 7
4
Pendlay Row
5
6 reps
RPE 7
5
Hamstring Curl
5
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Stiff Leg Deadlift
4
4 reps
RPE 7
4
Squat (Paused)
4
4 reps
RPE 8
5
Pendlay Row
4
6 reps
RPE 8
6
Hamstring Curl
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Stiff Leg Deadlift
3
4 reps
RPE 8
3
Squat (Paused)
3
4 reps
RPE 9
4
Pendlay Row
3
6 reps
RPE 9
5
Hamstring Curl
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 7
2
Stiff Leg Deadlift
5
3 reps
RPE 6
3
Squat (Paused)
5
3 reps
RPE 7
4
Pendlay Row
5
5 reps
RPE 7
5
Hamstring Curl
5
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 8
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Stiff Leg Deadlift
4
3 reps
RPE 7
4
Squat (Paused)
4
3 reps
RPE 8
5
Pendlay Row
4
5 reps
RPE 8
6
Hamstring Curl
4
10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@7
@7
@7
@7
@7
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
@7
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
@7
@7
@7
@7
@7
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
@7
@7
@7
@7
@7
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
@7
@7
@7
@7
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@7
@7
@7
@7
@7
2
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
@7
3
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6
@6
4
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
@7
@7
@7
@7
@7
5
Glute Kickback
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
@7
Day 3
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
@7
@7
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
@7
@7
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
@7
@7
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Straight Leg Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 4
1
Long Pause Bench Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
@7
2
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
@7
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
@7
@7
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
@7
@7
@7
@7
@7
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
@7
@7
@7
@7
@7
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@7
@7
@7
@7
@7
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6
@6
3
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
@7
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
@7
5
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@6
@6
@6
@6
@6