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E-rank Hunter
by Nicolas Mares
Program Description
E-rank get u as close as sung woo
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Muscle & Sculpting, Olympic Weightlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 18, 2024 07:05
Last Edited
May 24, 2024 06:59
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Week 1
1 / 12 Weeks
Day 2
1
Run
1 Set
60 mins
@8
Day 4
1
Run
1 Set
60 mins
@9.5
Day 1
1
Hang Clean
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
3
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
6
Seated Row (Cable)
3 Sets
10 Reps
@8.5
7
Lateral Raise (Machine)
3 Sets
10 Reps
@8
Day 3
1
Leg Extension
5 Sets
1 Set
5 Reps
@8
@6
2
T-Bar Row
3 Sets
2 Sets
5 Reps
5 Reps
@8
@9.5
3
Incline Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Arnold Press
5 Sets
5 Reps
@8
5
Seated Dip (Machine)
3 Sets
10 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
7
High Pull
3 Sets
10 Reps
@9.5
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Pec Deck (Machine)
5 Sets
5 Reps
@8
3
Single Arm High Row (Cable)
5 Sets
5 Reps
@8
4
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
6
High Row
3 Sets
10 Reps
@8