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The Mountain

by Tanner W.
1 athletes joined

Program Description

Peaking program. Can be ran by itself or after 1-2 cycles of The Pit V2. You can use the Amrap test on week 6 for your e1rm or add another week to test your 1rm. Same principles from the Pit and The Pit v2 when it comes to adding weight each week. The secondary movements for each workout can be replaced by targeted variation with the same rep range and sets. For example. Bench first day your secondary movement will be the OHP, or you can do OHP Pin press, Tempo, Pause, etc. this will go for every secondary movement. It is not need but can help get past weak points. The volume is adjusted automatically to make up for the intensity of the main movement. There is hardly any accessories to allow for extra recovery and intensity in the Big 4. DO NOT DELOAD DURING THIS.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 25, 2024 04:48
  • Last Edited
    Aug 16, 2024 06:31
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
4
4-6 reps
RPE 7
4
Bench Press (Barbell)
3
10 reps
5
Overhead Tricep Extension (Cable)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
3
4-6 reps
RPE 7
4
Bench Press (Barbell)
3
8 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Overhead Press (Barbell)
2
4-6 reps
RPE 7
3
Bench Press (Barbell)
2
6 reps
4
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
4
4-6 reps
RPE 8
4
Bench Press (Barbell)
3
8 reps
5
Overhead Tricep Extension (Cable)
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Bench Press (Barbell)
3
6 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
2
4-6 reps
RPE 8
3
Bench Press (Barbell)
2
4 reps
4
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 7
4
Squat (Barbell)
3
10 reps
5
Chest Supported Row (Machine)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 7
4
Squat (Barbell)
3
8 reps
5
Chest Supported Row (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 7
3
Squat (Barbell)
2
6 reps
4
Chest Supported Row (Machine)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
4
4-6 reps
RPE 8
4
Squat (Barbell)
3
8 reps
5
Chest Supported Row (Machine)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
4
Squat (Barbell)
3
6 reps
5
Chest Supported Row (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8
3
Squat (Barbell)
2
4 reps
4
Chest Supported Row (Machine)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
85%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
4
4-6 reps
RPE 7
4
Overhead Press (Barbell)
3
10 reps
5
Overhead Tricep Extension (Cable)
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
85%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
4-6 reps
RPE 7
4
Overhead Press (Barbell)
3
8 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
2
4-6 reps
RPE 7
3
Overhead Press (Barbell)
2
6 reps
4
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
4-6 reps
RPE 8
4
Overhead Press (Barbell)
3
8 reps
5
Overhead Tricep Extension (Cable)
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
4-6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
5
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
2
4-6 reps
RPE 8
3
Overhead Press (Barbell)
2
4 reps
4
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
4
4-6 reps
RPE 7
4
Deadlift (Barbell)
3
10 reps
5
Lat Pulldown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
3
4-6 reps
RPE 7
4
Deadlift (Barbell)
3
8 reps
5
Lat Pulldown
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
2
4-6 reps
RPE 7
3
Deadlift (Barbell)
2
6 reps
4
Lat Pulldown
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
4
4-6 reps
RPE 8
4
Deadlift (Barbell)
3
8 reps
5
Lat Pulldown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
4-6 reps
RPE 8
4
Deadlift (Barbell)
3
6 reps
5
Lat Pulldown
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
2
4-6 reps
RPE 8
3
Deadlift (Barbell)
2
4 reps
4
Lat Pulldown
2
8-12 reps
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
2 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
4 Sets
4-6 Reps
@7
4
Bench Press (Barbell)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
4 Sets
2 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
4 Sets
4-6 Reps
@7
4
Deadlift (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
4 Sets
8-12 Reps
Day 3
1
Overhead Press (Barbell)
4 Sets
2 Reps
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
4 Sets
4-6 Reps
@7
4
Overhead Press (Barbell)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
2 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Romanian Deadlift (Barbell)
4 Sets
4-6 Reps
@7
4
Squat (Barbell)
3 Sets
10 Reps
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps