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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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
11.9%
Middle Delts
11.3%
Chest
9.4%
Quadriceps
9.4%
Biceps
9.2%
Lats
8.9%
Upper Back
8.1%
Hamstrings
6.4%
Glutes
6%
Adductors
3%
Rear Delts
2.3%
Abs
1.5%
Forearms
0.4%
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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
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