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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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