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💀 Killer Peter 8-Week Program

by Alisina Askari

Program Description

This 8-week program is built for intermediate lifters aiming to increase strength, size, and endurance across all major muscle groups. With a 5-day structure focusing on push/pull/legs, hypertrophy volume, and full-body conditioning, it’s designed to: Build muscle through progressive overload Improve upper and lower body strength Increase definition and endurance Burn fat with strategic high-intensity conditioning Expect to train hard, recover smart, and come out stronger.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 14, 2025 12:23
  • Last Edited
    Jul 14, 2025 01:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Triceps Rope Pushdowns
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Triceps Rope Pushdowns
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Triceps Rope Pushdowns
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Triceps Rope Pushdowns
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Triceps Rope Pushdowns
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Triceps Rope Pushdowns
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Triceps Rope Pushdowns
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Triceps Rope Pushdowns
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Dumbbell Curls
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Dumbbell Curls
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Dumbbell Curls
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Dumbbell Curls
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Dumbbell Curls
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Dumbbell Curls
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Dumbbell Curls
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Dumbbell Curls
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raises
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raises
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raises
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raises
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raises
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raises
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raises
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
4
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raises
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6+ reps
RPE 9
3
Arnold Press
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6+ reps
RPE 9
3
Arnold Press
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6+ reps
RPE 9
3
Arnold Press
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6+ reps
RPE 9
3
Arnold Press
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6+ reps
RPE 9
3
Arnold Press
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6+ reps
RPE 9
3
Arnold Press
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6+ reps
RPE 9
3
Arnold Press
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
6+ reps
RPE 9
3
Arnold Press
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 9
3
Push Up
3
8+ reps
RPE 9
4
Hanging Leg Raise
3
15+ reps
RPE 9
5
Stair Climber
1
30 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 9
3
Push Up
3
8+ reps
RPE 9
4
Hanging Leg Raise
3
15+ reps
RPE 9
5
Stair Climber
1
30 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 9
3
Push Up
3
8+ reps
RPE 9
4
Hanging Leg Raise
3
15+ reps
RPE 9
5
Stair Climber
1
30 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 9
3
Push Up
3
8+ reps
RPE 9
4
Hanging Leg Raise
3
15+ reps
RPE 9
5
Stair Climber
1
30 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 9
3
Push Up
3
8+ reps
RPE 9
4
Hanging Leg Raise
3
15+ reps
RPE 9
5
Stair Climber
1
30 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 9
3
Push Up
3
8+ reps
RPE 9
4
Hanging Leg Raise
3
15+ reps
RPE 9
5
Stair Climber
1
30 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 9
3
Push Up
3
8+ reps
RPE 9
4
Hanging Leg Raise
3
15+ reps
RPE 9
5
Stair Climber
1
30 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 9
3
Push Up
3
8+ reps
RPE 9
4
Hanging Leg Raise
3
15+ reps
RPE 9
5
Stair Climber
1
30 mins
RPE 1
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Triceps Rope Pushdowns
3 Sets
12 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8 Reps
@8
2
Barbell Row
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Dumbbell Curls
3 Sets
12 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Barbell Back Squat
4 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@9
5
Standing Calf Raises
3 Sets
20 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6+ Reps
@9
3
Arnold Press
3 Sets
12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Face Pull
3 Sets
15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Deadlift (Deficit)
3 Sets
6 Reps
@8
2
Kettlebell Swing
3 Sets
15 Reps
@9
3
Push Up
3 Sets
8+ Reps
@9
4
Hanging Leg Raise
3 Sets
15+ Reps
@9
5
Stair Climber
1 Set
30 mins
@1