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Peak Strength& Hypertrophy 7 week long program.

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Program Description

By focusing on compound lifts, accessory exercises, and posterior chain development, this program aims to build the strength, muscle mass, and stability required for explosive athlete’s while also preventing injury and improving overall technique in their sport.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2025 12:55
  • Last Edited
    Sep 23, 2025 06:15

Summary

Unlock your potential with the Peak Strength & Hypertrophy program, a focused 7-week journey designed to build muscle and strength. Committing just two days a week, you'll engage in a well-rounded mix of machine and barbell exercises targeting all major muscle groups. Each session incorporates progressive overload principles, ensuring your gains are consistent and measurable. Get ready to elevate your training and achieve the physique you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.4%
Triceps
12.6%
Lower Back
10.2%
Glutes
8.7%
Quadriceps
8.7%
Lats
7.1%
Chest
6.3%
Upper Back
6.3%
Abs
6.3%
Front Delts
5.5%
Biceps
5.5%
Calves
3.9%
Middle Delts
3.9%
Abductors
0.8%
Forearms
0.8%
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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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
70%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Barbell Row
4
10 reps
RPE 8
6
Lat Pulldown
4
8 reps
RPE 7.5
7
Hammer Curl
4
12 reps
RPE 8
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Barbell Row
4
10 reps
RPE 8
6
Lat Pulldown
4
8 reps
RPE 7.5
7
Hammer Curl
4
12 reps
RPE 8
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
80%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Barbell Row
4
10 reps
RPE 8
6
Lat Pulldown
4
8 reps
RPE 7.5
7
Hammer Curl
4
12 reps
RPE 8
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
85%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Barbell Row
4
10 reps
RPE 8
6
Lat Pulldown
4
8 reps
RPE 7.5
7
Hammer Curl
4
12 reps
RPE 8
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
90%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Barbell Row
4
10 reps
RPE 8
6
Lat Pulldown
4
8 reps
RPE 7.5
7
Hammer Curl
4
12 reps
RPE 8
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
90%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Barbell Row
4
10 reps
RPE 8
6
Lat Pulldown
4
8 reps
RPE 7.5
7
Hammer Curl
4
12 reps
RPE 8
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
80%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
5
Barbell Row
4
10 reps
RPE 8
6
Lat Pulldown
4
8 reps
RPE 7.5
7
Hammer Curl
4
12 reps
RPE 8
8
Lying Tricep Extension (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Good Morning
4
10-12 reps
RPE 8
5
Reverse Hyperextension
4
12-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Good Morning
4
10-12 reps
RPE 8
5
Reverse Hyperextension
4
12-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Good Morning
4
10-12 reps
RPE 8
5
Reverse Hyperextension
4
12-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Good Morning
4
10-12 reps
RPE 8
5
Reverse Hyperextension
4
12-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Good Morning
4
10-12 reps
RPE 8
5
Reverse Hyperextension
4
12-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Good Morning
4
10-12 reps
RPE 8
5
Reverse Hyperextension
4
12-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Good Morning
4
10-12 reps
RPE 8
5
Reverse Hyperextension
4
12-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
RPE 8
Week 1
1 / 7 Weeks
Day 2
1
Leg Press
4 Sets
10 Reps
@8
2
Leg Curl
4 Sets
12 Reps
@8
3
Leg Extension
4 Sets
12 Reps
@8
4
Good Morning
4 Sets
10-12 Reps
@8
5
Reverse Hyperextension
4 Sets
12-15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@8
7
Hanging Leg Raise
4 Sets
12 Reps
@8
Day 1
1
Bench Press (Paused)
4 Sets
6 Reps
70%
2
Overhead Press (Barbell)
4 Sets
8 Reps
@8
3
Dip (Bodyweight)
4 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
5
Barbell Row
4 Sets
10 Reps
@8
6
Lat Pulldown
4 Sets
8 Reps
@7.5
7
Hammer Curl
4 Sets
12 Reps
@8
8
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@8