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Peaking & Taper

by Ayush S.

Program Description

This program is made to make peaking & taper understand better as it applies to both novice and beginner as well as to those who have been in this sport for a while

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    180 minutes
  • Created
    Nov 14, 2025 09:20
  • Last Edited
    Nov 25, 2025 07:22
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.2%
Hamstrings
13%
Quadriceps
12.7%
Abs
11%
Triceps
8.1%
Chest
7.6%
Biceps
6.5%
Upper Back
6.2%
Lower Back
5.5%
Lats
4.8%
Forearms
3.7%
Front Delts
3.6%
Adductors
2.8%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Squat (Low Bar)
1
3
3 reps
5 reps
79%
70%
2
Long Pause Bench Press
1
1 reps
80%
3
Bench Press (Barbell)
1
2
3 reps
5 reps
75%
70%
4
Goblet Squat
3
10 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Reverse Wrist Curl (Barbell)
3
20 reps
-
9
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
81%
70%
2
Long Pause Bench Press
1
1 reps
82%
3
Bench Press (Barbell)
1
2
3 reps
5 reps
78%
70%
4
Goblet Squat
3
10 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Reverse Wrist Curl (Barbell)
3
20 reps
-
9
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
84%
70%
2
Long Pause Bench Press
1
1 reps
84%
3
Bench Press (Barbell)
1
2
3 reps
5 reps
78%
70%
4
Goblet Squat
3
10 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Reverse Wrist Curl (Barbell)
3
20 reps
-
9
Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
4 reps
62%
58%
2
Long Pause Bench Press
1
1 reps
80%
3
Bench Press (Barbell)
1
2
3 reps
4 reps
72%
70%
4
Goblet Squat
3
10 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Reverse Wrist Curl (Barbell)
3
20 reps
-
9
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
7 reps
7 reps
70%
65%
2
Deadlift (Barbell)
1
3
3 reps
5 reps
72%
67%
3
Pendlay Row
3
8 reps
RPE 8-8.5
4
Single-Leg Leg Curl
3
12 reps
RPE 7.5
5
Hyperextension
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
7 reps
7 reps
70%
65%
2
Deadlift (Barbell)
1
1
2
3 reps
5 reps
5 reps
75%
70%
67%
3
Pendlay Row
3
8 reps
RPE 8-8.5
4
Single-Leg Leg Curl
3
12 reps
RPE 7.5
5
Hyperextension
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3
7 reps
7 reps
70%
65%
2
Deadlift (Barbell)
1
1
2
3 reps
5 reps
5 reps
78%
69%
67%
3
Pendlay Row
3
8 reps
RPE 8-8.5
4
Single-Leg Leg Curl
3
12 reps
RPE 7.5
5
Hyperextension
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
5 reps
5 reps
65%
60%
2
Deadlift (Barbell)
1
2
3 reps
4 reps
65%
60%
3
Pendlay Row
3
8 reps
RPE 8-8.5
4
Single-Leg Leg Curl
3
12 reps
RPE 7.5
5
Hyperextension
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
3
10 reps
RPE 8
8
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
2 reps
5 reps
RPE 6-6.5
RPE 6-6.5
-
2
Bench Press (Barbell)
1
1
2
1 reps
2 reps
4 reps
RPE 6-6.5
RPE 6-6.5
-
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 6
6
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
7
Plank
3
0.5 mins
-
8
Reverse Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
2 reps
5 reps
RPE 7
RPE 7
-
2
Bench Press (Barbell)
1
1
2
1 reps
2 reps
4 reps
RPE 7
RPE 7
-
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 6
6
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
7
Plank
3
0.5 mins
-
8
Reverse Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
2 reps
5 reps
RPE 8-8.5
RPE 8-8.5
-
2
Bench Press (Barbell)
1
1
2
1 reps
2 reps
4 reps
RPE 8-8.5
RPE 8-8.5
-
3
Tricep Extension (Cable)
3
10 reps
RPE 8
4
Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 6
6
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
7
Plank
3
0.5 mins
-
8
Reverse Curl (Barbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
60%
55%
2
Bench Press (Barbell)
1
2
1 reps
3 reps
78%
70%
3
Plank
3
0.5 mins
-
4
Reverse Curl (Barbell)
3
10 reps
RPE 8.5
5
Deadlift (Barbell)
3
1 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1 reps
3 reps
3 reps
RPE 6.5
RPE 6
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
1
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
6
Face Pull
3
10 reps
RPE 6
7
Underhand Lat Pulldown
3
10 reps
RPE 8
8
Bicep Curl (Barbell)
3
10 reps
RPE 8
9
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1 reps
3 reps
3 reps
RPE 7
RPE 6.5
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
1
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
6
Face Pull
3
10 reps
RPE 6
7
Underhand Lat Pulldown
3
10 reps
RPE 8
8
Bicep Curl (Barbell)
3
10 reps
RPE 8
9
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1 reps
3 reps
3 reps
RPE 8.5
RPE 7
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Dip (Weighted)
1
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7.5
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
6
Face Pull
3
10 reps
RPE 6
7
Underhand Lat Pulldown
3
10 reps
RPE 8
8
Bicep Curl (Barbell)
3
10 reps
RPE 8
9
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Face Pull
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Bench Press (Barbell)
3
3 reps
70%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
3 Reps
5 Reps
79%
70%
2
Long Pause Bench Press
1 Set
1 Reps
80%
3
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
75%
70%
4
Goblet Squat
3 Sets
10 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
-
9
Plank
3 Sets
0.5 mins
-
Day 2
1
Larsen Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
70%
65%
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
72%
67%
3
Pendlay Row
3 Sets
8 Reps
@8-8.5
4
Single-Leg Leg Curl
3 Sets
12 Reps
@7.5
5
Hyperextension
3 Sets
10 Reps
@7
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7.5
7
Hanging Leg Raise
3 Sets
10 Reps
@8
8
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
1 Reps
2 Reps
5 Reps
@6-6.5
@6-6.5
-
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
2 Reps
4 Reps
@6-6.5
@6-6.5
-
3
Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Split Squat (Dumbbell)
3 Sets
10 Reps
@8
5
Goblet Squat
3 Sets
10 Reps
@6
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
7
Plank
3 Sets
0.5 mins
-
8
Reverse Curl (Barbell)
3 Sets
10 Reps
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Reps
3 Reps
3 Reps
@6.5
@6
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Dip (Weighted)
1 Set
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@7.5
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
6
Face Pull
3 Sets
10 Reps
@6
7
Underhand Lat Pulldown
3 Sets
10 Reps
@8
8
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
9
Hanging Leg Raise
3 Sets
10 Reps
@8