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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
    Dec 24, 2024 03:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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