logo
BoostcampPNG

Horsecock

by Jake R.

Program Description

Horsecock max loads emphasis on deadlift but you can switch a out dl with squat one week

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 05, 2024 04:33
  • Last Edited
    Dec 05, 2024 03:27
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Partial Incline Press (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Partial Incline Press (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Partial Incline Press (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Partial Incline Press (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Partial Incline Press (Dumbbell)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Pull-Up (Bodyweight)
6
-
3
Straight Arm Pulldown
3
-
4
Bicep Curl (Barbell)
3
-
5
Face Away Cable Curl
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Pull-Up (Bodyweight)
6
-
3
Straight Arm Pulldown
3
-
4
Bicep Curl (Barbell)
3
-
5
Face Away Cable Curl
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Pull-Up (Bodyweight)
6
-
3
Straight Arm Pulldown
3
-
4
Bicep Curl (Barbell)
3
-
5
Face Away Cable Curl
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Pull-Up (Bodyweight)
6
-
3
Straight Arm Pulldown
3
-
4
Bicep Curl (Barbell)
3
-
5
Face Away Cable Curl
3
-
6
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
-
2
Pull-Up (Bodyweight)
6
-
3
Straight Arm Pulldown
3
-
4
Bicep Curl (Barbell)
3
-
5
Face Away Cable Curl
3
-
6
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Leg Curl
3
-
3
Leg Press
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Push Up
5
-
5
Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Push Up
5
-
5
Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Push Up
5
-
5
Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Push Up
5
-
5
Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Push Up
5
-
5
Tricep Extension (Barbell)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
8
-
2
Barbell Row
3
-
3
Lat Pulldown
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
8
-
2
Barbell Row
3
-
3
Lat Pulldown
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
8
-
2
Barbell Row
3
-
3
Lat Pulldown
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
8
-
2
Barbell Row
3
-
3
Lat Pulldown
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
8
-
2
Barbell Row
3
-
3
Lat Pulldown
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Abs Crunch (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Hip Thrust (Machine)
3
-
3
Trap Bar Deadlift
3
-
4
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Hip Thrust (Machine)
3
-
3
Trap Bar Deadlift
3
-
4
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Hip Thrust (Machine)
3
-
3
Trap Bar Deadlift
3
-
4
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Hip Thrust (Machine)
3
-
3
Trap Bar Deadlift
3
-
4
Leg Extension
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
-
2
Hip Thrust (Machine)
3
-
3
Trap Bar Deadlift
3
-
4
Leg Extension
3
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Partial Incline Press (Dumbbell)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Lying Tricep Extension (Barbell)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Dumbbell Row
3 Sets
-
2
Pull-Up (Bodyweight)
6 Sets
-
3
Straight Arm Pulldown
3 Sets
-
4
Bicep Curl (Barbell)
3 Sets
-
5
Face Away Cable Curl
3 Sets
-
6
Abs Crunch (Machine)
3 Sets
-
Day 3
1
Clean Deadlift
3 Sets
-
2
Leg Curl
3 Sets
-
3
Leg Press
3 Sets
-
4
Leg Extension
3 Sets
-
Day 4
1
Overhead Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Bench Press (Dumbbell)
3 Sets
-
4
Push Up
5 Sets
-
5
Tricep Extension (Barbell)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 5
1
Pull-Up (Bodyweight)
8 Sets
-
2
Barbell Row
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Preacher Curl (Barbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Abs Crunch (Machine)
3 Sets
-
Day 6
1
Clean Deadlift
3 Sets
-
2
Hip Thrust (Machine)
3 Sets
-
3
Trap Bar Deadlift
3 Sets
-
4
Leg Extension
3 Sets
-