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BoostcampPNG

Hugo 4x per week

by Alastair W.

Program Description

Do this to get jacked bro

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2024 03:26
  • Last Edited
    Dec 08, 2024 01:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Barbell Row
3
10 reps
RPE 9
4
Bench Press (Dumbbell)
3
10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
5B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3A
Overhead Extension (Dumbbell)
5
20 reps
RPE 10
3B
Concentration Curl
5
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Seated Hamstring Curl
1
12 reps
RPE 10
3
Leg Extension
1
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@9
3
Barbell Row
3 Sets
10 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10
5B
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Seated Hamstring Curl
1 Set
12 Reps
@10
3
Leg Extension
1 Set
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 3
1
Pull-Up (Weighted)
4 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
3A
Overhead Extension (Dumbbell)
5 Sets
20 Reps
@10
3B
Concentration Curl
5 Sets
20 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Seated Hamstring Curl
1 Set
12 Reps
@10
3
Leg Extension
1 Set
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10