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BoostcampPNG

The Comeback (peak phase)

by Teemu
3 athletes joined

Program Description

So we've now done the base phase of this program and our bodies should be ready for the next step! In this peak phase we'll go for fewer reps with heavier weight and get ourselves ready to try the one rep maxes! So dust off your lifting belt and get ready to hoist some heavy ass weights!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2024 05:54
  • Last Edited
    Oct 11, 2024 01:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
1
1
10 reps
10 reps
RPE 7
RPE 8
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
8-10 reps
6B
Leg Curl
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
8-10 reps
6B
Leg Curl
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
8-10 reps
6B
Leg Curl
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6A
Leg Extension
3
8-10 reps
6B
Leg Curl
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
4
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Overhead Squat
1
1
1
1-3 reps
1-3 reps
1-3 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Squat (Barbell)
1
1
1 reps
10 reps
RPE 6
RPE 6
3
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
10 reps
RPE 7-9
2
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
4
Leg Extension
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
2
5 reps
RPE 6
3
Lat Pulldown
2
10 reps
4
Bench Press (Close Grip)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
4
5 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
5B
Bicep Curl (Cable)
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
5B
Bicep Curl (Cable)
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
5B
Bicep Curl (Cable)
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5A
Overhead Tricep Extension (Cable)
3
8-10 reps
5B
Bicep Curl (Cable)
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
1
3 reps
RPE 8-10
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
4
3 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Bench Press (Close Grip)
3
10 reps
RPE 7-9
5
Bicep Curl (Barbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
1
1
1 reps
10 reps
RPE 6
RPE 6
3
Lat Pulldown
1
10 reps
RPE 8
4
Bench Press (Close Grip)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
2
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 6
RPE 7
3
Hack Squat
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
4
3 reps
RPE 7
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
8-10 reps
4B
Leg Extension
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
8-10 reps
4B
Leg Extension
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
8-10 reps
4B
Leg Extension
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
8-10 reps
4B
Leg Extension
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1 reps
RPE 8
3
Hack Squat
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
RPE 9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10 reps
4B
Leg Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 6
RPE 7
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10 reps
4B
Leg Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10 reps
4B
Leg Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
3
Hack Squat
3
10 reps
RPE 8-9
4A
Leg Curl
3
10 reps
4B
Leg Extension
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 6
3
Hack Squat
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
2
10 reps
2
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Leg Curl
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
2
AMRAP
1B
Chin-Up (Bodyweight)
2
AMRAP
2
Bench Press (Barbell)
2
5 reps
RPE 6
3
Seated Wide-Grip Row (Cable)
2
10 reps
4
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
5B
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
5B
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
5B
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
5B
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-10 reps
5B
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 6
RPE 7
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
1B
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1 reps
10 reps
RPE 6
RPE 6
3
Seated Wide-Grip Row (Cable)
1
10 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
AMRAP
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Cossack Squat
1 Set
1 Set
10 Reps
10 Reps
@7
@8
2
Overhead Squat
1 Set
1 Set
1 Set
1-3 Reps
1-3 Reps
1-3 Reps
@7
@8
@9
3
Squat (Barbell)
2 Sets
5 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
2 Sets
5 Reps
@6
3
Lat Pulldown
2 Sets
10 Reps
4
Bench Press (Close Grip)
2 Sets
10 Reps
@6
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
@6
@7
3
Hack Squat
2 Sets
10 Reps
@6
Day 4
1A
Dip (Bodyweight)
2 Sets
AMRAP
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
2
Bench Press (Barbell)
2 Sets
5 Reps
@6
3
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
@6