Horsecocking Pencilneck program

Unleash your strength with the Horsecocking Pencilneck program, a comprehensive 12-week training plan designed for serious lifters. With five days of intense workouts each week, you'll target major muscle groups through a mix of barbell and machine exercises, including squats, bench presses, and overhead presses. This program emphasizes progressive overload and high-intensity sets to maximize gains in strength and muscle definition. Equip yourself with the tools to transform your physique and elevate your performance—commit to the grind and see the results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Lying Leg Curl

Seated Overhead Press (Barbell)

Leg Extension

Seated Calf Raise

Lateral Raise (Dumbbell)

Legs and shoulders

Bench Press (Barbell)

Lat Pulldown

Chest Press (Machine)

T-Bar Row

Preacher Curl (EZ Bar)

Seated Dip (Machine)

Upper

Incline Chest Press (Machine)

Seated Overhead Press (Dumbbell)

Dip (Bodyweight)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Limbs

Push

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