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Hunter power phase

by Hunter

Program Description

Embark on a transformative 6-week journey with the Hunter Power Phase, designed for advanced lifters seeking to elevate their strength and athleticism. This program features 24 intense workouts, each lasting approximately 70 minutes, focusing on muscle sculpting and athletic performance. With a blend of barbell, dumbbell, and bodyweight exercises, you'll engage major muscle groups through compound movements like the Bench Press, Squat, and Hang Clean, ensuring comprehensive development. Equip yourself with a full gym and prepare to push your limits as you build power and definition.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 24, 2026 06:37
  • Last Edited
    Feb 24, 2026 06:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Quadriceps
10%
Front Delts
9.3%
Upper Back
8.8%
Glutes
8%
Chest
7%
Biceps
6.8%
Abs
5.3%
Hamstrings
5%
Forearms
4.5%
Lats
4.5%
Middle Delts
4.3%
Rear Delts
3.8%
Adductors
3%
Olympic
2%
Other
2%
Calves
1.5%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lying Chest Pass Med Ball Throw
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lying Chest Pass Med Ball Throw
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lying Chest Pass Med Ball Throw
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lying Chest Pass Med Ball Throw
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lying Chest Pass Med Ball Throw
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Lying Chest Pass Med Ball Throw
4
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Pull-Up (Bodyweight)
3
6.8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
8 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Pull-Up (Bodyweight)
3
6.8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
8 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Pull-Up (Bodyweight)
3
6.8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
8 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Pull-Up (Bodyweight)
3
6.8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
8 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Pull-Up (Bodyweight)
3
6.8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
8 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Pull-Up (Bodyweight)
3
6.8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
T-Bar Row
3
8 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Box Jump
4
4 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Split Squat Jump
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Box Jump
4
4 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Split Squat Jump
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Box Jump
4
4 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Split Squat Jump
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Box Jump
4
4 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Split Squat Jump
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Box Jump
4
4 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Split Squat Jump
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Box Jump
4
4 reps
-
3
Lunge (Dumbbell)
4
10 reps
-
4
Split Squat Jump
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Suitcase Carry
3
1 mins
-
6
Wrist Curls
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Suitcase Carry
3
1 mins
-
6
Wrist Curls
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Suitcase Carry
3
1 mins
-
6
Wrist Curls
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Suitcase Carry
3
1 mins
-
6
Wrist Curls
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Suitcase Carry
3
1 mins
-
6
Wrist Curls
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Suitcase Carry
3
1 mins
-
6
Wrist Curls
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
-
2
Lying Chest Pass Med Ball Throw
4 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Bicep Curl (Machine)
3 Sets
10 Reps
-
Day 2
1
Hang Clean
4 Sets
4 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6.8 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8 Reps
-
4
T-Bar Row
3 Sets
8 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
-
2
Box Jump
4 Sets
4 Reps
-
3
Lunge (Dumbbell)
4 Sets
10 Reps
-
4
Split Squat Jump
4 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Overhead Press (Dumbbell)
4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
5
Suitcase Carry
3 Sets
1 mins
-
6
Wrist Curls
3 Sets
12 Reps
-