4 week peak shotput

Program Description

Unleash your potential with the **4 Week Peak** program, designed for athletes ready to elevate their performance. This intensive four-week plan features 14 training days packed with a variety of strength and conditioning exercises, including barbell lifts, explosive movements, and targeted cardio. Each session is tailored to challenge your limits, improve your technique, and enhance your overall athleticism. Whether you’re looking to build strength or refine your skills, this program is your roadmap to peak performance. Get ready to push your boundaries and achieve your fitness goals!

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 11, 2026 02:51
Last Edited
Jan 11, 2026 03:28

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

18.1%

Other

12.2%

Front Delts

12.1%

Abs

10.2%

Glutes

9.3%

Triceps

9.2%

Hamstrings

6.1%

Chest

5.6%

Middle Delts

4.6%

Upper Back

3.6%

Olympic

2.8%

Adductors

2.5%

Lats

1.8%

Lower Back

1.3%

Biceps

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

4 reps

RPE 8.5

Power Clean

3 reps

RPE 6.5

Box Jump

5 reps

Reverse Lunge (Dumbbell)

6 reps

RPE 6.5

Russian Twist (Dumbbell)

12 reps

Day 1

Squat (Barbell)

3 reps

RPE 8.5

Jump Squat

3 reps

Broad Jump

5 reps

Hanging Leg Raise

10 reps

Day 1

Squat (Barbell)

2 reps

RPE 8.5

Box Jump

5 reps

Broad Jump

3 reps

Plank

-30 mins

Day 1

Shotput

8 reps

Squat (Barbell)

2 reps

RPE 6.5

Bench Press (Barbell)

2 reps

RPE 6.5

Lateral Med Ball Throw

3 reps

RPE 6.5

Day 2

Bench Press (Barbell)

4 reps

Push Press (Barbell)

3 reps

Incline Bench Press (Dumbbell)

6 reps

Tricep Extension (Cable)

8 reps

Sprint

RPE 10

Day 2

Shotput

25 reps

Bench Press (Barbell)

3 reps

RPE 8

Push Press (Barbell)

3 reps

Lateral Med Ball Throw

3 reps

Day 2

Shotput

15 reps

Bench Press (Barbell)

2 reps

RPE 8.5

Push Press (Barbell)

2 reps

Lateral Med Ball Throw

4 reps

Day 2

Shotput

5 reps

Stretching

10 mins

Day 3

Sprint

Lateral Med Ball Throw

5 reps

Footwork Drills For Spin

15 mins

Day 3

Sprint

Footwork Drills For Spin

10 mins

Stretching

5 mins

Day 3

Footwork Drills For Spin

10 mins

Stretching

10 mins

Sprint

Day 4

Deadlift (Barbell)

3 reps

High Pull

3 reps

Step-Up (Weighted)

5 reps

Plank

-45 mins

Day 4

Clean (Barbell)

3 reps

Bench Press (Dumbbell)

6 reps

T-Bar Row

6 reps

Ab Wheel

5 reps

Day 4

Clean (Barbell)

2 reps

Bench Press (Dumbbell)

5 reps

T-Bar Row

5 reps

Sit Up

10 reps

Day 2

Bench Press (Barbell)

4 Sets

4 Reps

Push Press (Barbell)

4 Sets

3 Reps

Incline Bench Press (Dumbbell)

3 Sets

6 Reps

Tricep Extension (Cable)

3 Sets

8 Reps

Sprint

6 Sets

@10

Day 1

Squat (Barbell)

4 Sets

4 Reps

@8.5

Power Clean

5 Sets

3 Reps

@6.5

Box Jump

4 Sets

5 Reps

Reverse Lunge (Dumbbell)

3 Sets

6 Reps

@6.5

Russian Twist (Dumbbell)

3 Sets

12 Reps

Day 3

Sprint

6 Sets

Lateral Med Ball Throw

4 Sets

5 Reps

Footwork Drills For Spin

1 Set

15 mins

Day 4

Deadlift (Barbell)

4 Sets

3 Reps

High Pull

3 Sets

3 Reps

Step-Up (Weighted)

3 Sets

5 Reps

Plank

3 Sets

-45 mins