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Become A Horse: Unconventional Training

by Wolf N.
1 athletes joined

Program Description

Repeat indefinitely forever. Rest 1–2 days between workouts Rest 2 minutes between sets Guide * Lift heavy every workout * Embrace partial reps and overload * Use thick bars or fat grips if possible Progression Each week try to add: * +5 lb to upper body lifts * +10 lb to lower body lifts Plateau: * Drop weight 10% * Build back up.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 12, 2026 05:16
  • Last Edited
    Mar 12, 2026 08:35
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.2%
Hamstrings
10.2%
Upper Back
9.7%
Abs
8.5%
Quadriceps
7.6%
Front Delts
6.9%
Triceps
6.9%
Biceps
6.3%
Lower Back
5%
Chest
4.3%
Neck
4.2%
Lats
4.2%
Middle Delts
4.2%
Forearms
3.7%
Abductors
2.6%
Rear Delts
2.6%
Calves
1.6%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Shrug
5
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Jefferson Deadlift
5
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Shrug
5
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Jefferson Deadlift
5
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Shrug
5
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Jefferson Deadlift
5
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Shrug
5
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Jefferson Deadlift
5
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Reverse Pec Deck
5
10 reps
RPE 8
5
Hanging Leg Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Reverse Pec Deck
5
10 reps
RPE 8
5
Hanging Leg Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Reverse Pec Deck
5
10 reps
RPE 8
5
Hanging Leg Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
4
6-8 reps
RPE 8
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Reverse Pec Deck
5
10 reps
RPE 8
5
Hanging Leg Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Good Morning
4
12-15 reps
RPE 7
3
Pin Press Bench (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
5
DOH Barbell Hold
3
20-30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Good Morning
4
12-15 reps
RPE 7
3
Pin Press Bench (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
5
DOH Barbell Hold
3
20-30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Good Morning
4
12-15 reps
RPE 7
3
Pin Press Bench (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
5
DOH Barbell Hold
3
20-30 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Good Morning
4
12-15 reps
RPE 7
3
Pin Press Bench (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
5
DOH Barbell Hold
3
20-30 mins
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Zercher Shrug
5 Sets
5 Reps
@8
2
Zercher Squat (Barbell)
4 Sets
6 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
5
Jefferson Deadlift
5 Sets
3 Reps
@8
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Lat Pulldown
4 Sets
6-8 Reps
@8
3
Bench Press (Barbell)
4 Sets
6 Reps
@8
4
Reverse Pec Deck
5 Sets
10 Reps
@8
5
Hanging Leg Raise
4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Good Morning
4 Sets
12-15 Reps
@7
3
Pin Press Bench (Barbell)
4 Sets
8 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@9
5
DOH Barbell Hold
3 Sets
20-30 mins
@9