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E-rank Hunter

by Nicolas Mares
4.0
(1 rating)

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
    Jun 18, 2025 08:04

Summary

Unleash your potential with the E-rank Hunter program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a mix of high-intensity cardio and strength training, featuring exercises like Hang Cleans, Bench Presses, and Trap Bar Deadlifts. Each session is strategically crafted to optimize muscle growth and endurance, ensuring you push your limits while tracking your progress. Get ready to elevate your fitness game and achieve your goals with confidence!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Hack Squat
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Hack Squat
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Hack Squat
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Hack Squat
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Bus Driver
2
1
1
1 mins
3 mins
5 mins
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Russian Twist
3
10 reps
RPE 8.5
7
Run
1
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Bus Driver
2
1
1
1 mins
3 mins
5 mins
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Russian Twist
3
10 reps
RPE 8.5
7
Run
1
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Bus Driver
2
1
1
1 mins
3 mins
5 mins
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Russian Twist
3
10 reps
RPE 8.5
7
Run
1
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Bus Driver
2
1
1
1 mins
3 mins
5 mins
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Russian Twist
3
10 reps
RPE 8.5
7
Run
1
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Behind-the-Neck Push Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
3
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 10
5
Band Pull Apart
4
10 reps
RPE 6
6
Battle Ropes
1
RPE 10
7
Run
1
60 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Behind-the-Neck Push Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
3
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 10
5
Band Pull Apart
4
10 reps
RPE 6
6
Battle Ropes
1
RPE 10
7
Run
1
60 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Nordic Curl
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Nordic Curl
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Nordic Curl
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Nordic Curl
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Prowler Push
4
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bulgarian Splits Squats
3
10 reps
RPE 9
2
Staggered Trap Bar
1
2
4 reps
4 reps
RPE 9
RPE 10
3
Driving Pin Squat
3
5 reps
RPE 10
4
Single Leg Romanian Deadlift
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Prowler Push
4
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bulgarian Splits Squats
3
10 reps
RPE 9
2
Staggered Trap Bar
1
2
4 reps
4 reps
RPE 9
RPE 10
3
Driving Pin Squat
3
5 reps
RPE 10
4
Single Leg Romanian Deadlift
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
5 reps
RPE 8
RPE 6
2
T-Bar Row
3
2
5 reps
5 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Arnold Press
5
5 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
High Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
5 reps
RPE 8
RPE 6
2
T-Bar Row
3
2
5 reps
5 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Arnold Press
5
5 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
High Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
5 reps
RPE 8
RPE 6
2
T-Bar Row
3
2
5 reps
5 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Arnold Press
5
5 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
High Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
5 reps
RPE 8
RPE 6
2
T-Bar Row
3
2
5 reps
5 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Arnold Press
5
5 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
High Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Tempo Deadlift
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 10
5
Spider Curl
2
1
10 reps
10 reps
RPE 6
RPE 7
6
Reverse Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
7
Forearm Twist
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 10
8
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Tempo Deadlift
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 10
5
Spider Curl
2
1
10 reps
10 reps
RPE 6
RPE 7
6
Reverse Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
7
Forearm Twist
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 10
8
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Tempo Deadlift
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 10
5
Spider Curl
2
1
10 reps
10 reps
RPE 6
RPE 7
6
Reverse Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
7
Forearm Twist
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 10
8
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Tempo Deadlift
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 10
5
Spider Curl
2
1
10 reps
10 reps
RPE 6
RPE 7
6
Reverse Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
7
Forearm Twist
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 10
8
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Pull-Up (Assisted)
3
10 reps
RPE 10
4
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Medicine Ball Throw
1
2
10 reps
10 reps
RPE 9.5
RPE 8
2
Medicine Ball Punch
2
2
10 reps
10 reps
RPE 9.5
RPE 9
3
Medicine Ball Hook
3
10 reps
RPE 9
4
Kettlebell Twist
3
2 mins
RPE 10
5
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Pull-Up (Assisted)
3
10 reps
RPE 10
4
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Medicine Ball Throw
1
2
10 reps
10 reps
RPE 9.5
RPE 8
2
Medicine Ball Punch
2
2
10 reps
10 reps
RPE 9.5
RPE 9
3
Medicine Ball Hook
3
10 reps
RPE 9
4
Kettlebell Twist
3
2 mins
RPE 10
5
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
3
Bench Press (Barbell)
1
1
1
1
12 reps
18 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Decline Bench Press (Barbell)
3
10 reps
RPE 8.5
5
Pec Deck (Machine)
2
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
8
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
3
Bench Press (Barbell)
1
1
1
1
12 reps
18 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Decline Bench Press (Barbell)
3
10 reps
RPE 8.5
5
Pec Deck (Machine)
2
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
8
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
3
Bench Press (Barbell)
1
1
1
1
12 reps
18 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Decline Bench Press (Barbell)
3
10 reps
RPE 8.5
5
Pec Deck (Machine)
2
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
8
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
3
Bench Press (Barbell)
1
1
1
1
12 reps
18 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Decline Bench Press (Barbell)
3
10 reps
RPE 8.5
5
Pec Deck (Machine)
2
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
8
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 7.5
RPE 8
3
Decline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Pec Deck (Machine)
3
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
10 reps
RPE 9
2
Russian Twist
3
20 reps
RPE 8.5
3
Med Ball Slam
3
10 reps
RPE 9.5
4
Walkout Plank
3
5 reps
RPE 10
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 7.5
RPE 8
3
Decline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Pec Deck (Machine)
3
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
10 reps
RPE 9
2
Russian Twist
3
20 reps
RPE 8.5
3
Med Ball Slam
3
10 reps
RPE 9.5
4
Walkout Plank
3
5 reps
RPE 10
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Run
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Pec Deck (Machine)
5
5 reps
RPE 8
3
Single Arm High Row (Cable)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
High Row
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Pec Deck (Machine)
5
5 reps
RPE 8
3
Single Arm High Row (Cable)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
High Row
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Pec Deck (Machine)
5
5 reps
RPE 8
3
Single Arm High Row (Cable)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
High Row
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Pec Deck (Machine)
5
5 reps
RPE 8
3
Single Arm High Row (Cable)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
High Row
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8.5
2
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
3
10 reps
RPE 6.5
5
Walking Lunge
4
10 reps
RPE 10
6
Reverse Lunge (Bodyweight)
1
10 reps
-
7
Run
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8.5
2
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
3
10 reps
RPE 6.5
5
Walking Lunge
4
10 reps
RPE 10
6
Reverse Lunge (Bodyweight)
1
10 reps
-
7
Run
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8.5
2
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
3
10 reps
RPE 6.5
5
Walking Lunge
4
10 reps
RPE 10
6
Reverse Lunge (Bodyweight)
1
10 reps
-
7
Run
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8.5
2
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
3
10 reps
RPE 6.5
5
Walking Lunge
4
10 reps
RPE 10
6
Reverse Lunge (Bodyweight)
1
10 reps
-
7
Run
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 10
2
Hack Squat
2
1
5 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
4
Walking Lunge
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Twist
3
RPE 10
2
Hack Squat
3
RPE 10
3
Pec Deck (Machine)
3
RPE 10
4
Seated Row (Cable)
3
RPE 10
5
Run
1
60 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 10
2
Hack Squat
2
1
5 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
4
Walking Lunge
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Twist
3
RPE 10
2
Hack Squat
3
RPE 10
3
Pec Deck (Machine)
3
RPE 10
4
Seated Row (Cable)
3
RPE 10
5
Run
1
60 mins
RPE 8.5
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