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Big Mike's Peaking Phase

by Mike

Program Description

Retain strength in the main 4 lifts during a cutting phase. You get a good amount of work with the main four compound lifts (Squat, Bench, Deadlift, Overhead Press), and a good amount of core work.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 12, 2026 09:32
  • Last Edited
    Jan 13, 2026 10:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Triceps
12.7%
Front Delts
11%
Glutes
10.9%
Hamstrings
9.3%
Abs
8.2%
Chest
6.5%
Middle Delts
6.5%
Upper Back
5.1%
Lats
4.9%
Adductors
4.1%
Lower Back
3.3%
Biceps
2.8%
Forearms
0.4%
Rear Delts
0.4%
Calves
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
78%
2
Sumo Deadlift (Barbell)
3
3 reps
-
3
Nordic Curl
2
5-6 reps
-
4
Reverse Nordic Curl
2
5-6 reps
-
5
Calf Raise (Leg Press)
2
10-12 reps
RPE 7
6
Cable Crunch
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Sumo Deadlift (Barbell)
3
3 reps
-
3
Nordic Curl
2
5-6 reps
-
4
Reverse Nordic Curl
2
5-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
86.5%
89.5%
91.5%
2
Sumo Deadlift (Barbell)
2
3 reps
-
3
Reverse Hyperextension
1
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
60%
2
Sumo Deadlift (Barbell)
2
3 reps
-
3
Nordic Curl
1
5-6 reps
-
4
Reverse Nordic Curl
1
5-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6
10 reps
5 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
78%
2
Seated Pin Press (Barbell)
3
3 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 7
5
Chest Fly (Cable)
2
12 reps
RPE 7
6
Skull Crusher (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
80%
2
Seated Pin Press (Barbell)
3
3 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 7
5
Chest Fly (Cable)
1
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
95.3%
98.5%
100%
2
Seated Pin Press (Barbell)
2
3 reps
-
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
60%
2
Seated Pin Press (Barbell)
2
3 reps
-
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
1
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
2 reps
1 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
78%
2
Safety Bar Squat
3
3 reps
RPE 7
3
Reverse Hyperextension
2
12 reps
RPE 7
4
Leg Curl
2
10 reps
RPE 7
5
Leg Extension
2
10 reps
RPE 7
6
Ab Wheel
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Safety Bar Squat
3
3 reps
RPE 7
3
Reverse Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Safety Bar Squat
2
3 reps
RPE 7
3
Ab Wheel
1
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
60%
2
Safety Bar Squat
2
3 reps
RPE 7
3
Reverse Hyperextension
1
12 reps
RPE 7
4
Leg Curl
1
10 reps
RPE 7
5
Leg Extension
1
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
80%
2
Banded Bench Press
2
3 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Seated Row (Cable)
2
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
80%
2
Banded Bench Press
2
3 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Seated Row (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
91.2%
95.6%
98%
2
Banded Bench Press
2
3 reps
RPE 7
3
Lat Pulldown
1
10 reps
RPE 7
4
Seated Row (Cable)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
60%
2
Banded Bench Press
2
3 reps
RPE 7
3
Lat Pulldown
1
10 reps
RPE 7
4
Seated Row (Cable)
1
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5
10 reps
5 reps
3 reps
2 reps
1 reps
-
-
-
-
-
Week 1
1 / 5 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
3 Reps
78%
2
Seated Pin Press (Barbell)
3 Sets
3 Reps
-
3
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@7
4
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@7
5
Chest Fly (Cable)
2 Sets
12 Reps
@7
6
Skull Crusher (Dumbbell)
2 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
2 Reps
78%
2
Safety Bar Squat
3 Sets
3 Reps
@7
3
Reverse Hyperextension
2 Sets
12 Reps
@7
4
Leg Curl
2 Sets
10 Reps
@7
5
Leg Extension
2 Sets
10 Reps
@7
6
Ab Wheel
2 Sets
8-10 Reps
@7
Day 4
1
Overhead Press (Barbell)
4 Sets
3 Reps
80%
2
Banded Bench Press
2 Sets
3 Reps
@7
3
Lat Pulldown
2 Sets
10 Reps
@7
4
Seated Row (Cable)
2 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@7
6
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
78%
2
Sumo Deadlift (Barbell)
3 Sets
3 Reps
-
3
Nordic Curl
2 Sets
5-6 Reps
-
4
Reverse Nordic Curl
2 Sets
5-6 Reps
-
5
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@7
6
Cable Crunch
2 Sets
12-15 Reps
@7