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Short peak PL program

by Philip K.
1 athletes joined
4.0
(1 rating)

Program Description

PL program

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 10, 2024 12:42
  • Last Edited
    Jun 30, 2025 12:25
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Deficit Push Up
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
4
6 reps
-
3
Bicep Curl (Dumbbell)
4
6 reps
-
4
Tricep Pushdown (Cable)
3
1
6 reps
8 reps
-
-
5
Deficit Push Up
1
35 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
4 reps
-
3
Bicep Curl (Dumbbell)
4
4 reps
-
4
Tricep Pushdown (Cable)
4
4 reps
-
5
Deficit Push Up
1
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Deficit Push Up
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
4
6 reps
-
3
Bicep Curl (Dumbbell)
4
6 reps
-
4
Tricep Pushdown (Cable)
3
1
6 reps
8 reps
-
-
5
Deficit Push Up
1
35 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
4 reps
-
3
Bicep Curl (Dumbbell)
4
4 reps
-
4
Tricep Pushdown (Cable)
4
4 reps
-
5
Deficit Push Up
1
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Paused)
5
5 reps
75%
3
Leg Extension
1
40 reps
-
4
Leg Curl
1
40 reps
-
5
Lateral Raise (Cable)
4
8 reps
-
6
Rear Delt Fly (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
4
4 reps
80%
3
Leg Extension
1
45 reps
-
4
Leg Curl
1
45 reps
-
5
Lateral Raise (Cable)
4
6 reps
-
6
Rear Delt Fly (Cable)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
85%
3
Leg Extension
1
50 reps
-
4
Leg Curl
1
50 reps
-
5
Lateral Raise (Cable)
4
4 reps
-
6
Rear Delt Fly (Cable)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Paused)
5
5 reps
75%
3
Leg Extension
1
40 reps
-
4
Leg Curl
1
40 reps
-
5
Lateral Raise (Cable)
4
8 reps
-
6
Rear Delt Fly (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
4
4 reps
80%
3
Leg Extension
1
45 reps
-
4
Leg Curl
1
45 reps
-
5
Lateral Raise (Cable)
4
6 reps
-
6
Rear Delt Fly (Cable)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
85%
3
Leg Extension
1
50 reps
-
4
Leg Curl
1
50 reps
-
5
Lateral Raise (Cable)
4
4 reps
-
6
Rear Delt Fly (Cable)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
4 reps
85%
75%
65%
2
Pendlay Row
4
8 reps
-
3
Hammer Curl
4
8 reps
-
4
Pin Press Bench (Barbell)
3
3 reps
-
5
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
90%
80%
70%
2
Pendlay Row
4
6 reps
-
3
Hammer Curl
4
6 reps
-
4
Pin Press Bench (Barbell)
3
2 reps
-
5
Lat Pulldown
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
2 reps
2 reps
95%
85%
75%
2
Pendlay Row
4
4 reps
-
3
Hammer Curl
4
4 reps
-
4
Pin Press Bench (Barbell)
3
1 reps
-
5
Lat Pulldown
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
4 reps
85%
75%
65%
2
Pendlay Row
4
8 reps
-
3
Hammer Curl
4
8 reps
-
4
Pin Press Bench (Barbell)
3
3 reps
-
5
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
90%
80%
70%
2
Pendlay Row
4
6 reps
-
3
Hammer Curl
4
6 reps
-
4
Pin Press Bench (Barbell)
3
2 reps
-
5
Lat Pulldown
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
2 reps
2 reps
95%
85%
75%
2
Pendlay Row
4
4 reps
-
3
Hammer Curl
4
4 reps
-
4
Pin Press Bench (Barbell)
3
1 reps
-
5
Lat Pulldown
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
4 reps
85%
75%
65%
2
Deadlift (Barbell)
1
2
1
5 reps
4 reps
85%
75%
65%
3
Leg Press
4
8 reps
-
4
Rack Pull (Barbell)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
3 reps
90%
80%
70%
2
Deadlift (Barbell)
1
2
1
2 reps
3 reps
90%
80%
70%
3
Leg Press
4
6 reps
-
4
Rack Pull (Barbell)
3
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
2 reps
2 reps
95%
85%
75%
2
Deadlift (Barbell)
1
2
1
2 reps
2 reps
95%
85%
75%
3
Leg Press
4
4 reps
-
4
Rack Pull (Barbell)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
4 reps
85%
75%
65%
2
Deadlift (Barbell)
1
2
1
5 reps
4 reps
85%
75%
65%
3
Leg Press
4
8 reps
-
4
Rack Pull (Barbell)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
3 reps
90%
80%
70%
2
Deadlift (Barbell)
1
2
1
3 reps
3 reps
60%
80%
70%
3
Leg Press
4
6 reps
-
4
Rack Pull (Barbell)
3
2 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
2 reps
2 reps
95%
85%
75%
2
Deadlift (Barbell)
1
2
1
2 reps
2 reps
95%
85%
75%
3
Leg Press
4
4 reps
-
4
Rack Pull (Barbell)
3
1 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
4 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
-
5
Deficit Push Up
1 Set
30 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Paused)
5 Sets
5 Reps
75%
3
Leg Extension
1 Set
40 Reps
-
4
Leg Curl
1 Set
40 Reps
-
5
Lateral Raise (Cable)
4 Sets
8 Reps
-
6
Rear Delt Fly (Cable)
4 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
4 Reps
85%
75%
65%
2
Pendlay Row
4 Sets
8 Reps
-
3
Hammer Curl
4 Sets
8 Reps
-
4
Pin Press Bench (Barbell)
3 Sets
3 Reps
-
5
Lat Pulldown
4 Sets
8 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
4 Reps
85%
75%
65%
2
Deadlift (Barbell)
1 Set
2 Sets
1 Set
5 Reps
4 Reps
85%
75%
65%
3
Leg Press
4 Sets
8 Reps
-
4
Rack Pull (Barbell)
3 Sets
3 Reps
-