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Predator Cycle

by Prpl_chango
1 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
    Jan 29, 2025 06:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
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
-