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The Hunter

by Harjaap B.
1 athletes joined

Program Description

3x Full-bodied Mayhem, slap some mass, grab some azz

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 13, 2024 03:26
  • Last Edited
    Jun 18, 2025 10:40

Summary

Embark on an 8-week journey with *The Hunter*, designed for those ready to elevate their strength and conditioning. This program features 3 training days per week, focusing on full-body workouts that incorporate supersets for maximum efficiency and intensity. You’ll engage in foundational lifts like the Low Bar Squat and Bench Press, while also targeting muscle groups with exercises such as Face Pulls and Cable Crunches. Perfect for garage gym enthusiasts, this plan emphasizes progressive overload and technique, ensuring you build strength and muscle effectively. Get ready to unleash your inner beast!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
1B
Squat (Low Bar)
2
1
5-10 reps
15-30 reps
RPE 9
RPE 9
2A
Face Pull
2
8-12 reps
RPE 8
2B
Dip (Weighted)
4
5-15 reps
RPE 10
3A
Snatch Deadlift
3
10 reps
RPE 8
3B
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
1B
Squat (Low Bar)
2
1
5-10 reps
15-30 reps
RPE 9
RPE 9
2A
Face Pull
2
8-12 reps
RPE 8
2B
Dip (Weighted)
4
5-15 reps
RPE 10
3A
Snatch Deadlift
3
10 reps
RPE 8
3B
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
1B
Squat (Low Bar)
2
1
5-10 reps
15-30 reps
RPE 9
RPE 9
2A
Face Pull
2
8-12 reps
RPE 8
2B
Dip (Weighted)
4
5-15 reps
RPE 10
3A
Snatch Deadlift
3
10 reps
RPE 8
3B
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
1B
Squat (Low Bar)
2
1
5-10 reps
15-30 reps
RPE 9
RPE 9
2A
Face Pull
2
8-12 reps
RPE 8
2B
Dip (Weighted)
4
5-15 reps
RPE 10
3A
Snatch Deadlift
3
10 reps
RPE 8
3B
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
1B
Squat (Low Bar)
2
1
5-10 reps
15-30 reps
RPE 9
RPE 9
2A
Face Pull
2
8-12 reps
RPE 8
2B
Dip (Weighted)
4
5-15 reps
RPE 10
3A
Snatch Deadlift
3
10 reps
RPE 8
3B
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
1B
Squat (Low Bar)
2
1
5-10 reps
15-30 reps
RPE 9
RPE 9
2A
Face Pull
2
8-12 reps
RPE 8
2B
Dip (Weighted)
4
5-15 reps
RPE 10
3A
Snatch Deadlift
3
10 reps
RPE 8
3B
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
1B
Squat (Low Bar)
2
1
5-10 reps
15-30 reps
RPE 9
RPE 9
2A
Face Pull
2
8-12 reps
RPE 8
2B
Dip (Weighted)
4
5-15 reps
RPE 10
3A
Snatch Deadlift
3
10 reps
RPE 8
3B
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
1B
Squat (Low Bar)
2
1
5-10 reps
15-30 reps
RPE 9
RPE 9
2A
Face Pull
2
8-12 reps
RPE 8
2B
Dip (Weighted)
4
5-15 reps
RPE 10
3A
Snatch Deadlift
3
10 reps
RPE 8
3B
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
15-30 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
3-10 reps
RPE 10
3A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
4A
Cable Crunch
2
8-30 reps
RPE 10
4B
Neck Extension
2
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
15-30 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
3-10 reps
RPE 10
3A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
4A
Cable Crunch
2
8-30 reps
RPE 10
4B
Neck Extension
2
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
15-30 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
3-10 reps
RPE 10
3A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
4A
Cable Crunch
2
8-30 reps
RPE 10
4B
Neck Extension
2
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
15-30 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
3-10 reps
RPE 10
3A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
4A
Cable Crunch
2
8-30 reps
RPE 10
4B
Neck Extension
2
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
15-30 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
3-10 reps
RPE 10
3A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
4A
Cable Crunch
2
8-30 reps
RPE 10
4B
Neck Extension
2
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
15-30 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
3-10 reps
RPE 10
3A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
4A
Cable Crunch
2
8-30 reps
RPE 10
4B
Neck Extension
2
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
15-30 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
3-10 reps
RPE 10
3A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
4A
Cable Crunch
2
8-30 reps
RPE 10
4B
Neck Extension
2
15-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
15-30 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
3-10 reps
RPE 10
3A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
3B
Skull Crusher (Barbell)
2
8-12 reps
RPE 8
4A
Cable Crunch
2
8-30 reps
RPE 10
4B
Neck Extension
2
15-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
20-30 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
1
5-10 reps
15-30 reps
RPE 8
RPE 10
2
Cable Crunch
2
8-30 reps
RPE 10
3A
Dumbbell Bench Pullover
2
8-12 reps
RPE 8
3B
Behind The Neck Press
2
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4B
Sissy Squat
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
20-30 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
1
5-10 reps
15-30 reps
RPE 8
RPE 10
2
Cable Crunch
2
8-30 reps
RPE 10
3A
Dumbbell Bench Pullover
2
8-12 reps
RPE 8
3B
Behind The Neck Press
2
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4B
Sissy Squat
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
20-30 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
1
5-10 reps
15-30 reps
RPE 8
RPE 10
2
Cable Crunch
2
8-30 reps
RPE 10
3A
Dumbbell Bench Pullover
2
8-12 reps
RPE 8
3B
Behind The Neck Press
2
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4B
Sissy Squat
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
20-30 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
1
5-10 reps
15-30 reps
RPE 8
RPE 10
2
Cable Crunch
2
8-30 reps
RPE 10
3A
Dumbbell Bench Pullover
2
8-12 reps
RPE 8
3B
Behind The Neck Press
2
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4B
Sissy Squat
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
20-30 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
1
5-10 reps
15-30 reps
RPE 8
RPE 10
2
Cable Crunch
2
8-30 reps
RPE 10
3A
Dumbbell Bench Pullover
2
8-12 reps
RPE 8
3B
Behind The Neck Press
2
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4B
Sissy Squat
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
20-30 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
1
5-10 reps
15-30 reps
RPE 8
RPE 10
2
Cable Crunch
2
8-30 reps
RPE 10
3A
Dumbbell Bench Pullover
2
8-12 reps
RPE 8
3B
Behind The Neck Press
2
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4B
Sissy Squat
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
20-30 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
1
5-10 reps
15-30 reps
RPE 8
RPE 10
2
Cable Crunch
2
8-30 reps
RPE 10
3A
Dumbbell Bench Pullover
2
8-12 reps
RPE 8
3B
Behind The Neck Press
2
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4B
Sissy Squat
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
2
20-30 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
1
5-10 reps
15-30 reps
RPE 8
RPE 10
2
Cable Crunch
2
8-30 reps
RPE 10
3A
Dumbbell Bench Pullover
2
8-12 reps
RPE 8
3B
Behind The Neck Press
2
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4B
Sissy Squat
3
5-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
1B
Squat (Low Bar)
2 Sets
1 Set
5-10 Reps
15-30 Reps
@9
@9
2A
Face Pull
2 Sets
8-12 Reps
@8
2B
Dip (Weighted)
4 Sets
5-15 Reps
@10
3A
Snatch Deadlift
3 Sets
10 Reps
@8
3B
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
15-30 Reps
@8
@8
2
Pull-Up (Band)
3 Sets
3-10 Reps
@10
3A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@8
3B
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@8
4A
Cable Crunch
2 Sets
8-30 Reps
@10
4B
Neck Extension
2 Sets
15-30 Reps
@8
Day 3
1A
Neck Extension
2 Sets
20-30 Reps
@8
1B
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-10 Reps
15-30 Reps
@8
@10
2
Cable Crunch
2 Sets
8-30 Reps
@10
3A
Dumbbell Bench Pullover
2 Sets
8-12 Reps
@8
3B
Behind The Neck Press
2 Sets
8-12 Reps
@8
4A
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4B
Sissy Squat
3 Sets
5-15 Reps
@10