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HGH: Hungarian Gym at Home

by Jason F
1 athletes joined

Program Description

Transform your home into a powerhouse with the HGH: Hungarian Gym at Home program! Over the course of one week, you'll engage in six dynamic workouts designed to sculpt your physique and build strength using minimal equipment. Each session lasts about 60 minutes and combines essential movements like squats, bench presses, and deadlifts, tailored for beginners. Get ready to unleash your potential and achieve your fitness goals from the comfort of your own space!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2026 06:24
  • Last Edited
    Mar 09, 2026 12:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Front Delts
10.9%
Biceps
9.4%
Chest
9.4%
Lats
6.3%
Upper Back
6.3%
Middle Delts
6.3%
Quadriceps
6.3%
Glutes
6.3%
Hamstrings
6.3%
Abs
6.3%
Forearms
3.1%
Calves
3.1%
Rear Delts
1.6%
Adductors
1.6%
Lower Back
1.6%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 10
2
Incline Bench Press (Barbell)
1
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
5
JM Press
1
8 reps
RPE 10
6
Tricep Extension (Dumbbell)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 10
2
Bent Over Row (Barbell)
1
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8 reps
RPE 10
2
Squat (Barbell)
1
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Hanging Leg Raise
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 10
2
Incline Bench Press (Barbell)
1
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
5
JM Press
1
8 reps
RPE 10
6
Tricep Extension (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
8 reps
RPE 10
2
Bent Over Row (Barbell)
1
8 reps
RPE 10
3
Bicep Curl (Dumbbell)
1
8 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8 reps
RPE 10
2
Squat (Barbell)
1
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
4
Hanging Leg Raise
1
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Pull-Up (Weighted)
1 Set
8 Reps
@10
2
Bent Over Row (Barbell)
1 Set
8 Reps
@10
3
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
4
Hammer Curl (Dumbbell)
1 Set
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
8 Reps
@10
2
Incline Bench Press (Barbell)
1 Set
8 Reps
@10
3
Lateral Raise (Dumbbell)
1 Set
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@10
5
JM Press
1 Set
8 Reps
@10
6
Tricep Extension (Dumbbell)
1 Set
8 Reps
@10
Day 3
1
Standing Calf Raise
1 Set
8 Reps
@10
2
Squat (Barbell)
1 Set
8 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
8 Reps
@10
4
Hanging Leg Raise
1 Set
@10
Day 4
1
Bench Press (Barbell)
1 Set
8 Reps
@10
2
Incline Bench Press (Barbell)
1 Set
8 Reps
@10
3
Lateral Raise (Dumbbell)
1 Set
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@10
5
JM Press
1 Set
8 Reps
@10
6
Tricep Extension (Dumbbell)
1 Set
8 Reps
@10
Day 5
1
Pull-Up (Weighted)
1 Set
8 Reps
@10
2
Bent Over Row (Barbell)
1 Set
8 Reps
@10
3
Bicep Curl (Dumbbell)
1 Set
8 Reps
@10
4
Hammer Curl (Dumbbell)
1 Set
8 Reps
@10
Day 6
1
Standing Calf Raise
1 Set
8 Reps
@10
2
Squat (Barbell)
1 Set
8 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
8 Reps
@10
4
Hanging Leg Raise
1 Set
@10