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BoostcampPNG

Peak Strength Phase

by Josh L.

Program Description

This program is to help you peak for a true max in either a competition or in the gym. I designed it to follow up my 4 week off-season program (but it’s not a requirement)

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 21, 2024 03:25
  • Last Edited
    Jun 07, 2025 01:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.7%
Glutes
14.3%
Hamstrings
12.3%
Chest
11.1%
Lower Back
8.1%
Triceps
8.1%
Upper Back
7.4%
Lats
7.1%
Front Delts
4.7%
Abs
3.4%
Biceps
3.4%
Adductors
2.7%
Abductors
0.2%
Forearms
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Leg Press
3
6 reps
RPE 7-9
3
Back Extension
3
10 reps
RPE 7-9
4
Hip Thrust (Machine)
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Leg Press
3
6 reps
RPE 7-9
3
Back Extension
3
10 reps
RPE 7-9
4
Hip Thrust (Machine)
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Leg Press
3
6 reps
RPE 7-9
3
Back Extension
3
10 reps
RPE 7-9
4
Hip Thrust (Machine)
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
5 reps
RPE 7-9
3
Good Morning
3
8 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
5 reps
RPE 7-9
3
Good Morning
3
8 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Safety Bar Squat
3
5 reps
RPE 7-9
3
Good Morning
3
8 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Belt Squat
3
3 reps
RPE 7-9
3
Leg Extension
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Belt Squat
3
3 reps
RPE 7-9
3
Leg Extension
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 9
RPE 9
2
Belt Squat
3
3 reps
RPE 7-9
3
Leg Extension
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 7
2
Pin Press Bench (Barbell)
3
5 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 7
2
Pin Press Bench (Barbell)
3
5 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Pin Press Bench (Barbell)
3
5 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
3
3 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
3
3 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 9
2
Sling Shot Bench Press (Barbell)
3
3 reps
RPE 8
3
Tricep Extension (Cable)
3
10 reps
RPE 7-9
4
Chest Supported Row (Machine)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Deficit)
3
6 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Deficit)
3
6 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Deficit)
3
6 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 7
2
Deadlift (against Bands)
3
5 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Back Extension (Weighted)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 7
2
Deadlift (against Bands)
3
5 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Back Extension (Weighted)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Deadlift (against Bands)
3
5 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Back Extension (Weighted)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Block Pull (Barbell)
3
3 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Block Pull (Barbell)
3
3 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 9
2
Block Pull (Barbell)
3
3 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
5 Reps
6 Reps
@7
@7
2
Leg Press
3 Sets
6 Reps
@7-9
3
Back Extension
3 Sets
10 Reps
@7-9
4
Hip Thrust (Machine)
3 Sets
10 Reps
@7-9
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
6 Reps
@7
@7
2
Bench Press (Close Grip)
3 Sets
6 Reps
@7-9
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@7-9
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
6 Reps
@7
@7
2
Deadlift (Deficit)
3 Sets
6 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9