Peak Lab Summer Sculpt
Wael Gharzouzi
General Fitness, Personal TrainingThis 6-week program is designed for intermediate lifters who already train 3–5 times per week but feel stuck and aren’t seeing the muscle growth, fat loss, or strength progress they expect; it’s for those who want a clear, structured plan instead of guessing workouts, and who care about proper technique and real, visible results. Unlike generic programs, this is built from real coaching experience helping over 100 clients transform their physiques, combining a proven Push/Pull/Legs/Upper split with RPE-based progression, built-in deload, and precise guidance on sets, reps, intensity, and recovery so you consistently improve without burnout. Every workout includes coaching cues to fix your form and maximize results, ensuring you’re not just working hard—but working effectively. If you follow this plan with consistency, you can expect to build muscle, lose fat, and get noticeably stronger in just 6 weeks, because you’re no longer guessing—you’re following a system designed to deliver real, measurable progress.
A
Barbell Bench Press
3 x 8
B
Incline DB Bench Press
3 x 10
C
Seated DB shoulder Press
3 x 8
D
DB Lateral Raise
3 x 12
E
Close Grip Bench Press
3 x 8
F
Split Stance Overhead Tricep Extension
3 x 12
G
Plank
3 x 0:45
A
Weighted Strict Pullup
3 x 8
B
Chest-Supported DB Row
3 x 8
C
single arm pulldown
3 x 10
D
Cable Facepull
3 x 12
E
cable machine T bar Curl
3 x 10
F
DB Hammer Curl
2 x 10
G
Assault Bike
1 x 8:00
A
Active Recovery
1 x 15:00
A
Back Squat
4 x 8
B
RDL
3 x 8
C
Bulgarian Split Squat
3 x 8
D
leg curls
3 x 12
E
Leg extension
2 x 10
F
standing calf raises
3 x 15
G
Hanging Leg Raise
3 x 10
A
Dips
3 x 8
B
Seated machine row
4 x 10
C
Weighted Push Up
3 x 8
D
Straight Arm Pulldown
3 x 12
E
Barbell Military Press
3 x 8
Circuit
F
biceps curl +triceps rope pushdown 3 sets of 10 reps each Biceps Curls:Stand tall, elbows fixed at your sides, curl the bar with a controlled concentric and slow eccentric, squeeze at the top, and avoid swinging. Triceps Rope pushdown :Stand tall with elbows pinned to your sides, push the bar down until arms are locked while keeping wrists neutral, squeeze the triceps, and return with control—no shoulder movement.
G
A
Active Recovery
1 x 15:00
A
Active Recovery
1 x 15:00
Wael Gharzouzi
I'm Coach Wael, a fitness trainer with over 10 years of experience, holding a Bachelor’s degree in Physical Education and professional PT certifications. I’ve helped hundreds of clients build muscle, lose fat, and adopt healthier lifestyles. My mission is to guide as many people as possible to live stronger, healthier, and more confident lives.
This isn’t just a program—it’s a proven system. Follow it, stay consistent, and your results will show.
Get Peak Lab Summer Sculpt
Mary Hajjar
Lost 10kg pure fat
Verified Athlete"Coach Wael helped me with a structured program and step by step following up to finally reach my fitness goals"
Marc Feghali
Fat loss and muscle building
Verified Athlete"This program helped me lose fat while building muscle. I look and feel completely different"
Karen achkar
For muscle growth
Verified Athlete"I followed this program for muscle growth I really like the shape I could get after this program and my weights improved"
Maria Kandashian
Body toning
Verified Athlete"This program has played a positive role in transforming my body I totally recommend it"