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Horse Strength

by Musab S.
1 athletes joined

Program Description

Integrating general strength alongside emphasis on aesthetics (back, arms, forearms, shoulders). Program is a personal experiment, with the aim of becoming brutally strong and aesthetic. For forearms, just integrate David Hornes basic grip routine in this program. Recommended: Do it at the end of days 1,3,5 7th week is a deload.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 01, 2024 02:54
  • Last Edited
    Jun 19, 2024 07:47
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Week 1
1 / 7 Weeks
Day 2
1
Knee-Tucked PullUp(L-sit Easier Version)
4 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
2-4 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
AD Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
French Press
3 Sets
6-10 Reps
-
7
Rear Delt Row
3 Sets
10-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9.5
@9.5
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
7
Lu Raise
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-6 Reps
@9
@8
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2-4 Reps
@8.5
2
Sissy Squat
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
4
Back Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Upright Row (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
@10