Reconquer Jerusalem training
Get horse cock strong and girthy and thick
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 3 | 4–6 reps |
| 1B | Kroc Row | 3 | 8–12 reps |
| 1C | Neck Extension | 3 | 10–20 reps |
| Superset | |||
| 2A | Seated Military Press (Barbell) | 4 | 8–12 reps |
| 2B | Face Pull | 4 | 10–15 reps |
| 2C | Cable Crunch | 4 | 10–20 reps |
| Superset | |||
| 3A | Bench Press (Dumbbell) | 4 | 8–12 reps |
| 3B | Skull Crusher (Barbell) | 4 | 5–10 reps |
| Superset | |||
| 4A | Seated Wide-Grip Row (Cable) | 3 | 5–10 reps |
| 4B | Chest Fly (Machine) | 3 | 5–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Reverse Lunge (Dumbbell) | 3 | 8–12 reps |
| 1B | Standing Calf Raise | 3 | 10–20 reps |
| Superset | |||
| 2A | Squat (Smith Machine) | 4 | 8–12 reps |
| 2B | Preacher Curl (Barbell) | 4 | 8–12 reps |
| Superset | |||
| 3A | Barbell Row | 4 | 8–12 reps |
| 3B | Face Pull | 4 | 8–12 reps |
| 3C | Shrug (Barbell) | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 3 | 6–10 reps |
| 1B | Rear Delt Fly (Dumbbell) | 3 | 10–15 reps |
| Superset | |||
| 2A | Incline Bench Press (Smith Machine) | 4 | 8–12 reps |
| 2B | Neck Curl | 4 | 10–20 reps |
| 2C | Cable Crunch | 4 | 10–20 reps |
| 2D | Lateral Raise (Dumbbell) | 4 | 10–15 reps |
| Superset | |||
| 3A | Ring Push Up | 3 | 8–12 reps |
| 3B | Hammer Curl | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 3 | 3–6 reps |
| 1B | Hamstring Curl | 3 | 15–20 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| 2B | Standing Calf Raise | 4 | 10–20 reps |
| 2C | Upright Row (Barbell) | 4 | 10–15 reps |
| Superset | |||
| 3A | Belt Squat | 2 | 8–12 reps |
| 1 | 8–2 reps | ||
| 3B | Standing Calf Raise | 3 | 10–20 reps |
| 3C | Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | Bulgarian Split Squat (Dumbbell) | 4 | 8–12 reps |
| 5 | Power Shrug | 2 | 5–10 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Reconquer Jerusalem training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Reconquer Jerusalem training is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Reconquer Jerusalem training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
