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BoostcampPNG

Peak Performance2

by Beefrib
10 athletes joined

Program Description

Build muscle andd athletic ability

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2023 12:42
  • Last Edited
    Mar 30, 2025 07:59
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Nordic Ham
3
5 reps
RPE 6
3A
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 6
3B
Cossack Squat
3
6 reps
RPE 6
4
Pull-Up (Weighted)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Pendlay Row
3
8 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 8
4
Clean (Barbell)
2
3 reps
RPE 6
5
JM Press
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Power Snatch
3
3 reps
RPE 6
3
Power Clean
3
3 reps
RPE 6
4
Inverted Row
3
AMRAP
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Nordic Ham
3 Sets
5 Reps
@6
3A
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@6
3B
Cossack Squat
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
3 Sets
AMRAP
@8
Day 2
1
Push Press (Barbell)
3 Sets
4 Reps
@8
2
Pendlay Row
3 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
6 Reps
@8
4
Clean (Barbell)
2 Sets
3 Reps
@6
5
JM Press
3 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Power Snatch
3 Sets
3 Reps
@6
3
Power Clean
3 Sets
3 Reps
@6
4
Inverted Row
3 Sets
AMRAP
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8