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4 Day Peak Plan

by austin H.
4.0
(1 rating)

Program Description

8-10 Weeks with A B workouts. Allows flexibility for schedule. Will run until Jan 1.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2024 04:12
  • Last Edited
    Nov 09, 2024 07:09
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 8
4
Leg Press
3
20 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 9
2
Dip (Bodyweight)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
2
Pendlay Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
2
15 reps
RPE 8
5
Single Arm Cable Curls
3
8 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
AMRAP
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Meadow Row
2
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 8
5
Decline Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Upright Row (Barbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Chest Fly (Machine)
2
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
8 reps
RPE 9
6
Lateral Raise (Cable)
2
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
@9
2
Dip (Bodyweight)
3 Sets
8 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5
Skull Crusher (Barbell)
2 Sets
15 Reps
@9
Day 3
1
Pull-Up (Bodyweight)
5 Sets
AMRAP
@9
2
Pendlay Row
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
2 Sets
15 Reps
@8
5
Single Arm Cable Curls
3 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
12 Reps
@8
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8 Reps
@8
4
Leg Press
3 Sets
20 Reps
@7
5
Leg Extension
2 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Upright Row (Barbell)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8
5
Decline Push Up
2 Sets
AMRAP
@9