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💀 Killer Peter 8-Week Program

by Alisina Askari
1 athletes joined

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 23, 2025 09:55

Summary

Unleash your potential with the Killer Peter 8-Week Program, designed to sculpt and strengthen your entire body over five intense training days each week. This comprehensive plan focuses on push, pull, and leg workouts, integrating a variety of dumbbell and barbell exercises to maximize muscle engagement and growth. Each session is crafted to challenge your limits and enhance your strength, ensuring you stay motivated and on track. Get ready to transform your physique and elevate your fitness game!
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BlogBannerPC
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