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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
    Aug 14, 2024 02:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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