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Hunt

by Hunter
1 athletes joined

Program Description

Bug boy

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 26, 2024 01:12
  • Last Edited
    Jun 18, 2025 01:01

Summary

Embark on a transformative 16-week journey with the Hunt program, designed for those ready to elevate their strength and conditioning. Committing just four days a week, you'll engage in a dynamic blend of exercises targeting all major muscle groups, utilizing a full gym setup. From powerful bench presses to challenging pull-ups, each session is crafted to build muscle, enhance endurance, and boost overall fitness. Get ready to push your limits and achieve your goals with a structured approach that promises results.
Muscle Engagement
Front
Back
MuscleSet
Lats
10.4%
Upper Back
10.4%
Triceps
9.8%
Front Delts
9.8%
Hamstrings
9.2%
Quadriceps
9.2%
Chest
8.7%
Middle Delts
8.7%
Abs
8.1%
Glutes
5.2%
Biceps
4.6%
Lower Back
2.3%
Rear Delts
1.2%
Adductors
1.2%
Forearms
0.6%
Abductors
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 9
2
Barbell Row
3
8 reps
RPE 9
3
Leg Curl
3
8 reps
RPE 9
4
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Barbell Row
3
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
8 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Lateral Raise (Cable)
3 Sets
8 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
8 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
6 Reps
@9
2
Barbell Row
3 Sets
8 Reps
@9
3
Leg Curl
3 Sets
8 Reps
@9
4
Hanging Leg Raise
3 Sets
10 Reps
@10
Day 3
1
Overhead Press (Machine)
3 Sets
8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
8 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Leg Press
3 Sets
8 Reps
@9
3
Barbell Row
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Cable Crunch
3 Sets
10 Reps
@9