logo
BoostcampPNG

PEAK

by Bruno B.

Program Description

oo

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 15, 2025 09:02
  • Last Edited
    Nov 15, 2025 10:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Biceps
14.9%
Upper Back
13.3%
Lats
7.8%
Chest
6.3%
Front Delts
6.3%
Rear Delts
6.3%
Calves
5.9%
Middle Delts
3.9%
Other
3.9%
Quadriceps
3.9%
Lower Back
3.9%
Forearms
2.4%
Glutes
2.4%
Hamstrings
2.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
+3 lbs
2
Pull-Up (Weighted)
2
6-8 reps
+3 lbs
3
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
4
Single Arm Pushdown
2
6-8 reps
+3 lbs
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
+3 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
+3 lbs
2
Pull-Up (Weighted)
2
6-8 reps
+3 lbs
3
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
4
Single Arm Pushdown
2
6-8 reps
+3 lbs
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
+3 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
+3 lbs
2
Pull-Up (Weighted)
2
6-8 reps
+3 lbs
3
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
4
Single Arm Pushdown
2
6-8 reps
+3 lbs
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
+3 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
+3 lbs
2
Pull-Up (Weighted)
2
6-8 reps
+3 lbs
3
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
4
Single Arm Pushdown
2
6-8 reps
+3 lbs
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
+3 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
+3 lbs
2
Pull-Up (Weighted)
2
6-8 reps
+3 lbs
3
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
4
Single Arm Pushdown
2
6-8 reps
+3 lbs
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
+3 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
+3 lbs
2
Pull-Up (Weighted)
2
6-8 reps
+3 lbs
3
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
4
Single Arm Pushdown
2
6-8 reps
+3 lbs
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
+3 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
8-12 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Hyperextension
2
8-12 reps
RPE 8
4
Neck Rotation
2
8-12 reps
RPE 5
5
Ab Exercise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
8-12 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Hyperextension
2
8-12 reps
RPE 8
4
Neck Rotation
2
8-12 reps
RPE 5
5
Ab Exercise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
8-12 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Hyperextension
2
8-12 reps
RPE 8
4
Neck Rotation
2
8-12 reps
RPE 5
5
Ab Exercise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
8-12 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Hyperextension
2
8-12 reps
RPE 8
4
Neck Rotation
2
8-12 reps
RPE 5
5
Ab Exercise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
8-12 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Hyperextension
2
8-12 reps
RPE 8
4
Neck Rotation
2
8-12 reps
RPE 5
5
Ab Exercise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
8-12 reps
RPE 9
2
Leg Extension
2
6-8 reps
RPE 9
3
Hyperextension
2
8-12 reps
RPE 8
4
Neck Rotation
2
8-12 reps
RPE 5
5
Ab Exercise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
2
6-8 reps
+3 lbs
2
Incline Smith Press (15 Degrees + Wide Grip)
2
6-8 reps
+3 lbs
3
Single Arm Overhead Tricep Extension
2
8-10 reps
+3 lbs
4
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
5
Face Pull
2
15-20 reps
+3 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
2
6-8 reps
+3 lbs
2
Incline Smith Press (15 Degrees + Wide Grip)
2
6-8 reps
+3 lbs
3
Single Arm Overhead Tricep Extension
2
8-10 reps
+3 lbs
4
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
5
Face Pull
2
15-20 reps
+3 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
2
6-8 reps
+3 lbs
2
Incline Smith Press (15 Degrees + Wide Grip)
2
6-8 reps
+3 lbs
3
Single Arm Overhead Tricep Extension
2
8-10 reps
+3 lbs
4
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
5
Face Pull
2
15-20 reps
+3 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
2
6-8 reps
+3 lbs
2
Incline Smith Press (15 Degrees + Wide Grip)
2
6-8 reps
+3 lbs
3
Single Arm Overhead Tricep Extension
2
8-10 reps
+3 lbs
4
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
5
Face Pull
2
15-20 reps
+3 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
2
6-8 reps
+3 lbs
2
Incline Smith Press (15 Degrees + Wide Grip)
2
6-8 reps
+3 lbs
3
Single Arm Overhead Tricep Extension
2
8-10 reps
+3 lbs
4
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
5
Face Pull
2
15-20 reps
+3 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Machine Row
2
6-8 reps
+3 lbs
2
Incline Smith Press (15 Degrees + Wide Grip)
2
6-8 reps
+3 lbs
3
Single Arm Overhead Tricep Extension
2
8-10 reps
+3 lbs
4
Bicep Curl (Dumbbell)
2
6-8 reps
+3 lbs
5
Face Pull
2
15-20 reps
+3 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-8 reps
+3 lbs
2
Incline Bench Press (Dumbbell)
2
6-8 reps
+3 lbs
3
Bicep Curl (EZ Bar)
2
6-8 reps
+3 lbs
4
Skull Crusher (Incline + Ez Bar)
2
6-8 reps
+3 lbs
5
Face Pull
2
10-15 reps
+3 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-8 reps
+3 lbs
2
Incline Bench Press (Dumbbell)
2
6-8 reps
+3 lbs
3
Bicep Curl (EZ Bar)
2
6-8 reps
+3 lbs
4
Skull Crusher (Incline + Ez Bar)
2
6-8 reps
+3 lbs
5
Face Pull
2
10-15 reps
+3 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-8 reps
+3 lbs
2
Incline Bench Press (Dumbbell)
2
6-8 reps
+3 lbs
3
Bicep Curl (EZ Bar)
2
6-8 reps
+3 lbs
4
Skull Crusher (Incline + Ez Bar)
2
6-8 reps
+3 lbs
5
Face Pull
2
10-15 reps
+3 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-8 reps
+3 lbs
2
Incline Bench Press (Dumbbell)
2
6-8 reps
+3 lbs
3
Bicep Curl (EZ Bar)
2
6-8 reps
+3 lbs
4
Skull Crusher (Incline + Ez Bar)
2
6-8 reps
+3 lbs
5
Face Pull
2
10-15 reps
+3 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-8 reps
+3 lbs
2
Incline Bench Press (Dumbbell)
2
6-8 reps
+3 lbs
3
Bicep Curl (EZ Bar)
2
6-8 reps
+3 lbs
4
Skull Crusher (Incline + Ez Bar)
2
6-8 reps
+3 lbs
5
Face Pull
2
10-15 reps
+3 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-8 reps
+3 lbs
2
Incline Bench Press (Dumbbell)
2
6-8 reps
+3 lbs
3
Bicep Curl (EZ Bar)
2
6-8 reps
+3 lbs
4
Skull Crusher (Incline + Ez Bar)
2
6-8 reps
+3 lbs
5
Face Pull
2
10-15 reps
+3 lbs
Week 1
1 / 6 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
3
Bicep Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
4
Single Arm Pushdown
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
Day 2
1
Run
1 Set
30 mins
@6
Day 3
1
Straight Leg Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
3
Hyperextension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Neck Rotation
1 Set
1 Set
8-12 Reps
8-12 Reps
@5
@5
5
Ab Exercise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 4
1
Single Arm Machine Row
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
2
Incline Smith Press (15 Degrees + Wide Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
+3 lbs
+3 lbs
4
Bicep Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
5
Face Pull
1 Set
1 Set
15-20 Reps
15-20 Reps
+3 lbs
+3 lbs
Day 5
1
Run
1 Set
40 mins
@4
Day 6
1
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
3
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
4
Skull Crusher (Incline + Ez Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
+3 lbs
+3 lbs
5
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
+3 lbs
+3 lbs