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Hugo Method (4 week)

by Hugo West
1 athletes joined

Program Description

Method

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2024 06:03
  • Last Edited
    Jun 18, 2025 12:10

Summary

Unlock your strength potential with the Hugo Method, a dynamic 4-week program designed for dedicated lifters. Commit to five days a week of targeted workouts that blend compound lifts like squats and deadlifts with accessory movements to build muscle and enhance overall performance. Each session is crafted to challenge your limits, ensuring you progress week after week. Equip yourself with a full gym and get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Chest
13.3%
Triceps
12.6%
Hamstrings
10.3%
Glutes
9.7%
Front Delts
7.3%
Biceps
5.5%
Upper Back
3.8%
Lats
3.8%
Middle Delts
3.5%
Adductors
2.9%
Abs
2.9%
Calves
2.9%
Lower Back
2.7%
Rear Delts
1.5%
Forearms
1.3%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Paused)
3
5 reps
65%
3
Leg Extension
1
1
15 reps
15 reps
RPE 10
-
4
Hamstring Curl
2
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Paused)
3
5 reps
70%
3
Leg Extension
2
15 reps
RPE 10
4
Hamstring Curl
2
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Paused)
3
5 reps
70%
3
Leg Extension
2
15 reps
RPE 10
4
Hamstring Curl
2
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Paused)
3
5 reps
70%
3
Leg Extension
2
15 reps
RPE 10
4
Hamstring Curl
2
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Overhead Press (Machine)
2
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Overhead Press (Machine)
2
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Overhead Press (Machine)
2
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Overhead Press (Machine)
2
12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Deadlift (Deficit)
3
5 reps
65%
3
Hamstring Curl
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
7%
2
Deadlift (Deficit)
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
5
Leg Press
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
7%
2
Deadlift (Deficit)
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
5
Leg Press
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
7%
2
Deadlift (Deficit)
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
5
Leg Press
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
60%
2
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
-
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
60%
2
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
-
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
60%
2
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
-
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
60%
2
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 10
-
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
75%
2
Lat Pulldown
2 Sets
8 Reps
@10
3
Cable Low Row
2 Sets
8 Reps
@10
4
Standing Pullover (Cable)
2 Sets
15 Reps
@10
5
Face Pull
2 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
75%
2
Chest Fly (Machine)
2 Sets
12 Reps
@10
3
Overhead Press (Machine)
2 Sets
12 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
15 Reps
@10
Day 5
1
Bench Press (Close Grip)
5 Sets
5 Reps
60%
2
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
-
3
Skull Crusher (Barbell)
3 Sets
8 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
6
Hammer Curl (Cable)
2 Sets
12 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
65%
3
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@10
-
4
Hamstring Curl
2 Sets
15 Reps
@10
5
Standing Calf Raise
2 Sets
15 Reps
@10
Day 4
1
Squat (Barbell)
5 Sets
3 Reps
75%
2
Deadlift (Deficit)
3 Sets
5 Reps
65%
3
Hamstring Curl
3 Sets
15 Reps
@10
4
Standing Calf Raise
2 Sets
15 Reps
@10