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HK-ULTRA 2.2

by Henrique Bessa

Program Description

Overall strength and posture improvement.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 20, 2025 05:38
  • Last Edited
    Jan 20, 2025 05:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 4
2A
Stretching
5
6 reps
RPE 4
2B
Speed Deadlift
5
6 reps
RPE 8
3
Bench Press (Barbell)
5
8 reps
RPE 8
4
Pendlay Row
5
8 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5C
Knee Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 4
2A
Stretching
5
6 reps
RPE 4
2B
Speed Deadlift
5
6 reps
RPE 8
3
Bench Press (Barbell)
5
8 reps
RPE 8
4
Pendlay Row
5
8 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5C
Knee Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 4
2A
Stretching
5
6 reps
RPE 4
2B
Speed Deadlift
5
6 reps
RPE 8
3
Bench Press (Barbell)
5
8 reps
RPE 8
4
Pendlay Row
5
8 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5C
Knee Raise (Captain's Chair)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 4
2A
Stretching
5
6 reps
RPE 4
2B
Speed Deadlift
5
6 reps
RPE 8
3
Bench Press (Barbell)
5
8 reps
RPE 8
4
Pendlay Row
5
8 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5C
Knee Raise (Captain's Chair)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 4
2A
Stretching
5
2 mins
RPE 4
2B
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Front Squat (Barbell)
5
6 reps
RPE 9
4
Overhead Press (Barbell)
5
6 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5C
Shrug (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 4
2A
Stretching
5
2 mins
RPE 4
2B
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Front Squat (Barbell)
5
6 reps
RPE 9
4
Overhead Press (Barbell)
5
6 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5C
Shrug (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 4
2A
Stretching
5
2 mins
RPE 4
2B
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Front Squat (Barbell)
5
6 reps
RPE 9
4
Overhead Press (Barbell)
5
6 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5C
Shrug (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
3 mins
RPE 4
2A
Stretching
5
2 mins
RPE 4
2B
Pull-Up (Bodyweight)
5
8 reps
RPE 9
3
Front Squat (Barbell)
5
6 reps
RPE 9
4
Overhead Press (Barbell)
5
6 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5C
Shrug (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
3 mins
RPE 4
2A
Stretching
5
2 mins
RPE 6
2B
Squat (Barbell)
4
5 reps
RPE 8
3A
Dip (Weighted)
5
8 reps
RPE 7
3B
Shrug (Dumbbell)
5
8 reps
RPE 7
3C
Standing Calf Raise
5
12 reps
RPE 7
4
Good Morning
5
12 reps
RPE 6
5A
Wrist Curls
3
12 reps
RPE 5
5B
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
6
Jump Rope
5
3 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
3 mins
RPE 4
2A
Stretching
5
2 mins
RPE 6
2B
Squat (Barbell)
4
5 reps
RPE 8
3A
Dip (Weighted)
5
8 reps
RPE 7
3B
Shrug (Dumbbell)
5
8 reps
RPE 7
4
Good Morning
5
12 reps
RPE 6
5A
Wrist Curls
3
12 reps
RPE 5
5B
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
6
Jump Rope
5
3 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
3 mins
RPE 4
2A
Stretching
5
2 mins
RPE 6
2B
Squat (Barbell)
4
5 reps
RPE 8
3A
Dip (Weighted)
5
8 reps
RPE 7
3B
Shrug (Dumbbell)
5
8 reps
RPE 7
4
Good Morning
5
12 reps
RPE 6
5A
Wrist Curls
3
12 reps
RPE 5
5B
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
6
Jump Rope
5
3 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
5
3 mins
RPE 4
2A
Stretching
5
2 mins
RPE 6
2B
Squat (Barbell)
4
5 reps
RPE 8
3A
Dip (Weighted)
5
8 reps
RPE 7
3B
Shrug (Dumbbell)
5
8 reps
RPE 7
4
Good Morning
5
12 reps
RPE 6
5A
Wrist Curls
3
12 reps
RPE 5
5B
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
6
Jump Rope
5
3 mins
RPE 4
Week 1
1 / 4 Weeks
Day 1
1
Jump Rope
3 Sets
3 mins
@4
2A
Stretching
5 Sets
6 Reps
@4
2B
Speed Deadlift
5 Sets
6 Reps
@8
3
Bench Press (Barbell)
5 Sets
8 Reps
@8
4
Pendlay Row
5 Sets
8 Reps
@8
5A
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5C
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@8
Day 2
1
Jump Rope
3 Sets
3 mins
@4
2A
Stretching
5 Sets
2 mins
@4
2B
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
3
Front Squat (Barbell)
5 Sets
6 Reps
@9
4
Overhead Press (Barbell)
5 Sets
6 Reps
@8
5A
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
5B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
5C
Shrug (Dumbbell)
3 Sets
8 Reps
@7
Day 3
1
Jump Rope
5 Sets
3 mins
@4
2A
Stretching
5 Sets
2 mins
@6
2B
Squat (Barbell)
4 Sets
5 Reps
@8
3A
Dip (Weighted)
5 Sets
8 Reps
@7
3B
Shrug (Dumbbell)
5 Sets
8 Reps
@7
3C
Standing Calf Raise
5 Sets
12 Reps
@7
4
Good Morning
5 Sets
12 Reps
@6
5A
Wrist Curls
3 Sets
12 Reps
@5
5B
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@6
6
Jump Rope
5 Sets
3 mins
@4