Log dogs hog smashers
Unleash your strength and smash your limits with 16 weeks of relentless training—let's turn hard work into unstoppable results!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7.5 | ||
| 5 | 5 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 5 | 8 reps | @9 |
| 3 | Chest Fly (Cable) | 3 | 12 reps | @8.5 |
| 3 | 10 reps | @8.5 | ||
| 3 | 8 reps | @8.5 | ||
| 3 | 15 reps | @8.5 | ||
| 4 | Tricep Pushdown (Cable) | 5 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 12 reps | @7 |
| 5 | 8 reps | @9 | ||
| 2 | Bent Over Row (Barbell) | 5 | 8 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 5 | 8 reps | @9 |
| 4 | Rear Delt Fly (Machine) | 5 | 15 reps | @7.5 |
| 5 | Face Away Cable Curl | 5 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Machine) | 2 | 12 reps | @7.5 |
| 5 | 8 reps | @9 | ||
| 2 | Shoulder Press (Machine) | 5 | 10 reps | @9 |
| 3 | Shrug (Dumbbell) | 2 | 12 reps | @7.5 |
| 3 | 8 reps | @8 | ||
| 4 | Lateral Raise (Cable) | 2 | 15 reps | @7.5 |
| 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 12 reps | @7.5 |
| 5 | 8 reps | @9 | ||
| 2 | Single Leg Romanian Deadlift | 5 | 8 reps | @9 |
| 3 | Leg Extension | 2 | 12 reps | @8 |
| 3 | 8 reps | @9 | ||
| 4 | Hip Thrust (Machine) | 5 | 8 reps | @9 |
| 5 | Seated Calf Raise | 5 | 15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Skull Crusher (Barbell) | 2 | 12 reps | @7.5 |
| 5 | 8 reps | @9 | ||
| 2 | Tricep Pushdown (Cable) | 5 | 8 reps | @9 |
| 3 | Bicep Curl (EZ Bar) | 5 | 8 reps | @9 |
| 4 | Hammer Curl (Dumbbell) | 5 | 8 reps | @9 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Log dogs hog smashers is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Log dogs hog smashers is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Log dogs hog smashers is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
