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Predator Cycle

by Prpl_chango
5 athletes joined

Program Description

Combine the classic lifts with general building exercises. Pretty laissez faire. Wanting to do the Olympic lifts but not get super technical.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Olympic Weightlifting, Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 29, 2025 05:56
  • Last Edited
    Jun 18, 2025 12:26

Summary

Unleash your inner athlete with the Predator Cycle, a dynamic 4-week program designed to elevate your strength and power through Olympic lifting techniques. Comprising four training days each week, you'll master essential movements like the Power Clean and Clean, while targeting key muscle groups for comprehensive development. This program is perfect for those looking to enhance their lifting skills and build a solid foundation in barbell training. Get ready to challenge yourself and achieve impressive gains!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
2 reps
75%
2
Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Incline Bench Press (Dumbbell)
3
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Dumbbell)
2
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl
2
12 reps
-
8
Concentration Curl
2
10 reps
-
9
Plank
1
1 mins
-
10
Hanging Leg Raise
1
-
11
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
7
2 reps
80%
2
Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Incline Bench Press (Dumbbell)
3
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Dumbbell)
2
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl
2
12 reps
-
8
Concentration Curl
2
10 reps
-
9
Plank
1
1 mins
-
10
Hanging Leg Raise
1
-
11
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
85%
2
Squat (Barbell)
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Incline Bench Press (Dumbbell)
3
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Dumbbell)
2
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl
2
12 reps
-
8
Concentration Curl
2
10 reps
-
9
Plank
1
1 mins
-
10
Hanging Leg Raise
1
-
11
Hyperextension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2 reps
100%
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Incline Bench Press (Dumbbell)
3
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
4
Dip (Bodyweight)
3
10 reps
-
5
Chest Fly (Dumbbell)
2
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl
2
12 reps
-
8
Concentration Curl
2
10 reps
-
9
Plank
1
1 mins
-
10
Hanging Leg Raise
1
-
11
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
10
2 reps
75%
2
Clean Pull
5
3 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Russian Twist
1
-
7
Dead Bug
1
-
8
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
7
2 reps
80%
2
Clean Pull
5
3 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Russian Twist
1
-
7
Dead Bug
1
-
8
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
85%
2
Clean Pull
5
3 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Russian Twist
1
-
7
Dead Bug
1
-
8
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
2 reps
100%
2
Clean Pull
3
3 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Russian Twist
1
-
7
Dead Bug
1
-
8
Superman
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
10
2 reps
75%
2
Front Squat (Barbell)
5
3 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
-
4
Chin-Up (Bodyweight)
3
8 reps
-
5
Cable Low Row
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
8
Skull Crusher
2
10 reps
-
9
Bicycle Crunch
1
-
10
Back Extension
1
-
11
Side Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
7
2 reps
80%
2
Front Squat (Barbell)
5
3 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
-
4
Chin-Up (Bodyweight)
3
8 reps
-
5
Cable Low Row
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
8
Skull Crusher
2
10 reps
-
9
Bicycle Crunch
1
-
10
Back Extension
1
-
11
Side Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
2 reps
85%
2
Front Squat (Barbell)
5
3 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
-
4
Chin-Up (Bodyweight)
3
8 reps
-
5
Cable Low Row
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
8
Skull Crusher
2
10 reps
-
9
Bicycle Crunch
1
-
10
Back Extension
1
-
11
Side Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
2 reps
100%
2
Front Squat (Barbell)
3
3 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
-
4
Chin-Up (Bodyweight)
3
8 reps
-
5
Cable Low Row
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Overhead Tricep Extension (Cable)
2
10 reps
-
8
Skull Crusher
2
10 reps
-
9
Bicycle Crunch
1
-
10
Back Extension
1
-
11
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
10
1 reps
75%
2
Snatch Pull
3
3 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Wrist Curls
3
12 reps
-
5
Neck Flexion
1
15 reps
-
6
Neck Extension
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
7
1 reps
80%
2
Snatch Pull
3
3 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Wrist Curls
3
12 reps
-
5
Neck Flexion
1
15 reps
-
6
Neck Extension
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
1 reps
85%
2
Snatch Pull
3
3 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Wrist Curls
3
12 reps
-
5
Neck Flexion
1
15 reps
-
6
Neck Extension
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
2 reps
100%
2
Snatch Pull
3
3 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Wrist Curls
3
12 reps
-
5
Neck Flexion
1
15 reps
-
6
Neck Extension
1
15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Power Clean
10 Sets
2 Reps
75%
2
Clean Pull
5 Sets
3 Reps
@6
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
6
Russian Twist
1 Set
-
7
Dead Bug
1 Set
-
8
Superman
1 Set
-
Day 3
1
Clean (Barbell)
10 Sets
2 Reps
75%
2
Front Squat (Barbell)
5 Sets
3 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
-
4
Chin-Up (Bodyweight)
3 Sets
8 Reps
-
5
Cable Low Row
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
8
Skull Crusher
2 Sets
10 Reps
-
9
Bicycle Crunch
1 Set
-
10
Back Extension
1 Set
-
11
Side Plank
1 Set
-
Day 4
1
Clean and Jerk
10 Sets
1 Reps
75%
2
Snatch Pull
3 Sets
3 Reps
-
3
Standing Calf Raise
4 Sets
15 Reps
-
4
Wrist Curls
3 Sets
12 Reps
-
5
Neck Flexion
1 Set
15 Reps
-
6
Neck Extension
1 Set
15 Reps
-
Day 1
1
Snatch (Barbell)
10 Sets
2 Reps
75%
2
Squat (Barbell)
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Incline Bench Press (Dumbbell)
3 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Hammer Curl
2 Sets
12 Reps
-
8
Concentration Curl
2 Sets
10 Reps
-
9
Plank
1 Set
1 mins
-
10
Hanging Leg Raise
1 Set
-
11
Hyperextension
1 Set
-