The Hunter
The Hunter is great for intermediate or advanced lifter that enjoy the recovery benefits of full body training, along with the work capacity gains.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Lying Leg Curl | 3 | 6–12 reps |
| 1B | Leg Extension | 3 | 30–40 reps |
| 2 | Diamond Push Up | 3 | 10–15 reps |
| 3 | Chin-Up (Weighted) | 3 | 8–12 reps |
| Superset | |||
| 4A | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 4B | Preacher Curl (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 5A | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| 5B | Wrist Curls | 3 | 10–15 reps |
| Superset | |||
| 6A | Decline Sit Up (Weighted) | 3 | 10–15 reps |
| 6B | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 6C | Neck Curl | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 3 | 8–15 reps |
| 2 | Back Extension (Weighted) | 3 | 6–10 reps |
| Superset | |||
| 3A | Dip (Weighted) | 3 | 5–8 reps |
| 3B | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | French Press | 3 | 6–10 reps |
| 4B | Hammer Curl | 3 | 8–12 reps |
| Superset | |||
| 5A | Ring Push Up | 3 | 8–12 reps |
| 5B | Standing Calf Raise | 3 | 10–15 reps |
| 6 | Decline Sit Up (Weighted) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 8–15 reps |
| 2 | Hip Adductor (Machine) | 2 | 5–10 reps |
| 3 | Back Extension (Weighted) | 3 | 8–12 reps |
| 4 | Calf Raise (Leg Press) | 4 | 10–15 reps |
| 5 | Pec Deck (Machine) | 3 | 6–12 reps |
| 6 | Pull-Up (Bodyweight) | 3 | 5–10 reps |
| 7 | Seated Overhead Press (Barbell) | 2 | 8–12 reps |
| Superset | |||
| 8A | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 8B | Hammer Curl | 3 | 8–12 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The 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 18 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.
The Hunter is structured around 3 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The 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
