Hero Hunter
Become the hunter of S rank hero’s with this program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–10 reps | @8–10 |
| 2 | Low to high Cable Flye | 3 | 10–20 reps | @8–10 |
| 3 | Single arm illiac lat pulldown | 3 | 8–12 reps | @8–10 |
| 4 | Neutral Grip Lat Pulldown | 3 | 8–12 reps | @8–10 |
| 5 | Pronated grip machine row | 3 | 8–12 reps | @8–10 |
| 6 | Lateral Raise (Machine) | 4 | 10–20 reps | @8–10 |
| 7 | Rear Delt Fly (Machine) | 3 | 10–20 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 4 | 10–20 reps | @8–10 |
| 2 | Tricep Pushdown (Cable) | 4 | 10–20 reps | @8–10 |
| 3 | Lying Leg Curl | 3 | 8–15 reps | @8–10 |
| 4 | Leg Press | 3 | 8–15 reps | @8–10 |
| 5 | Sissy Squat | 3 | AMRAP | @10 |
| 6 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @8–10 |
| 7 | Straight Leg Calf Raise | 4 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 3 | 8–12 reps | @8–10 |
| 2 | Dumbbell Row | 3 | 8–12 reps | @8–10 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 8–15 reps | @8–10 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–15 reps | @8–10 |
| 5 | Chest Fly (Machine) | 3 | 10–20 reps | @8–10 |
| 6 | Behind The Back Lateral Raise (Cable) | 4 | 10–20 reps | @8–10 |
| 7 | Rear Delt Fly (Dumbbell) | 3 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 10–20 reps | @8–10 |
| 2 | Overhead Tricep Extension (Cable) | 3 | 10–20 reps | @8–10 |
| 3 | Face Away Cable Curl | 3 | 10–20 reps | @8–10 |
| 4 | Hammer Curl (Dumbbell) | 3 | 10–20 reps | @8–10 |
| 5 | Seated Hamstring Curl | 3 | 8–15 reps | @8–10 |
| 6 | Leg Press | 3 | 8–15 reps | @8–10 |
| 7 | Hip Adductor (Machine) | 3 | 8–15 reps | @8–10 |
Common questions
Yes, Hero Hunter is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Hero Hunter is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hero Hunter is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
