logo
BoostcampPNG

HMG M. Custom

by H G.
1 athletes joined

Program Description

If you hit 12 on the third set of any given exercise, increase the weight by 5 pounds for the next workout.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 16, 2025 07:18
  • Last Edited
    Oct 18, 2025 07:18

Summary

Unlock your strength potential with the HMG M. Custom program, a comprehensive 12-week training plan designed for serious lifters. Committing to four days a week, you'll engage in a mix of barbell and cable exercises, including Romanian Deadlifts, Squats, and Hip Thrusts, targeting major muscle groups for optimal growth and power. Each session is structured to challenge your limits, ensuring you build strength and endurance effectively. Transform your physique and elevate your performance with this tailored program, crafted for those ready to take their training to the next level.
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Triceps
11.8%
Abs
11%
Biceps
10.3%
Hamstrings
8.8%
Quadriceps
8.1%
Lats
6.6%
Middle Delts
6.1%
Front Delts
5.9%
Upper Back
5.9%
Forearms
4.4%
Lower Back
3.7%
Chest
3.7%
Adductors
1.5%
Rear Delts
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Hip Thrust (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Seated Row (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Bicep Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
4
Tricep Extension (Cable)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Box Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Wood Chop
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
8 reps
12 reps
RPE 7
RPE 7
3
Lateral Raise (Cable)
2
8 reps
RPE 7
4
Reverse Curl (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
5
Tricep Extension (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
2
Hip Thrust (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
3
Wood Chop
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
Day 3
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
2
Box Squat (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
3
Wood Chop
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
2
Seated Row (Cable)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
3
Bicep Curl (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
4
Tricep Extension (Cable)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
2
Lat Pulldown
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
3
Lateral Raise (Cable)
2 Sets
8 Reps
@7
4
Reverse Curl (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7
5
Tricep Extension (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@7
@7