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
Jun 18, 2025 12:30

Summary

Unleash your potential with the Horsecock program, a 5-week journey designed to sculpt your upper body and build serious strength. Committing to 6 days a week, you'll tackle a variety of exercises including barbell bench presses, dumbbell rows, and tricep extensions, ensuring balanced development across your chest, back, and arms. Each session is crafted to push your limits, utilizing a full gym setup to maximize results. Get ready to transform your physique and elevate your lifting game!

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.3%

Lats

13.2%

Upper Back

12.7%

Biceps

10.7%

Quadriceps

9.3%

Chest

9.1%

Front Delts

7.4%

Glutes

5.8%

Abs

5.4%

Middle Delts

4.8%

Hamstrings

4.2%

Rear Delts

1.6%

Forearms

1.3%

Lower Back

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bench Press (Barbell)

Partial Incline Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Lying Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 1

Bench Press (Barbell)

Partial Incline Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Lying Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 1

Bench Press (Barbell)

Partial Incline Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Lying Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 1

Bench Press (Barbell)

Partial Incline Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Lying Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 1

Bench Press (Barbell)

Partial Incline Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Lying Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 2

Dumbbell Row

Pull-Up (Bodyweight)

Straight Arm Pulldown

Bicep Curl (Barbell)

Face Away Cable Curl

Abs Crunch (Machine)

Day 2

Dumbbell Row

Pull-Up (Bodyweight)

Straight Arm Pulldown

Bicep Curl (Barbell)

Face Away Cable Curl

Abs Crunch (Machine)

Day 2

Dumbbell Row

Pull-Up (Bodyweight)

Straight Arm Pulldown

Bicep Curl (Barbell)

Face Away Cable Curl

Abs Crunch (Machine)

Day 2

Dumbbell Row

Pull-Up (Bodyweight)

Straight Arm Pulldown

Bicep Curl (Barbell)

Face Away Cable Curl

Abs Crunch (Machine)

Day 2

Dumbbell Row

Pull-Up (Bodyweight)

Straight Arm Pulldown

Bicep Curl (Barbell)

Face Away Cable Curl

Abs Crunch (Machine)

Day 3

Clean Deadlift

Leg Curl

Leg Press

Leg Extension

Day 3

Clean Deadlift

Leg Curl

Leg Press

Leg Extension

Day 3

Clean Deadlift

Leg Curl

Leg Press

Leg Extension

Day 3

Clean Deadlift

Leg Curl

Leg Press

Leg Extension

Day 3

Clean Deadlift

Leg Curl

Leg Press

Leg Extension

Day 4

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Push Up

Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 4

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Push Up

Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 4

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Push Up

Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 4

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Push Up

Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 4

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Push Up

Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Day 5

Pull-Up (Bodyweight)

Barbell Row

Lat Pulldown

Preacher Curl (Barbell)

Bicep Curl (Dumbbell)

Abs Crunch (Machine)

Day 5

Pull-Up (Bodyweight)

Barbell Row

Lat Pulldown

Preacher Curl (Barbell)

Bicep Curl (Dumbbell)

Abs Crunch (Machine)

Day 5

Pull-Up (Bodyweight)

Barbell Row

Lat Pulldown

Preacher Curl (Barbell)

Bicep Curl (Dumbbell)

Abs Crunch (Machine)

Day 5

Pull-Up (Bodyweight)

Barbell Row

Lat Pulldown

Preacher Curl (Barbell)

Bicep Curl (Dumbbell)

Abs Crunch (Machine)

Day 5

Pull-Up (Bodyweight)

Barbell Row

Lat Pulldown

Preacher Curl (Barbell)

Bicep Curl (Dumbbell)

Abs Crunch (Machine)

Day 6

Clean Deadlift

Hip Thrust (Machine)

Trap Bar Deadlift

Leg Extension

Day 6

Clean Deadlift

Hip Thrust (Machine)

Trap Bar Deadlift

Leg Extension

Day 6

Clean Deadlift

Hip Thrust (Machine)

Trap Bar Deadlift

Leg Extension

Day 6

Clean Deadlift

Hip Thrust (Machine)

Trap Bar Deadlift

Leg Extension

Day 6

Clean Deadlift

Hip Thrust (Machine)

Trap Bar Deadlift

Leg Extension

Day 1

Bench Press (Barbell)

3 Sets

Partial Incline Press (Dumbbell)

3 Sets

Chest Press (Machine)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Lying Tricep Extension (Barbell)

3 Sets

Tricep Pushdown (Cable)

3 Sets

Day 2

Dumbbell Row

3 Sets

Pull-Up (Bodyweight)

6 Sets

Straight Arm Pulldown

3 Sets

Bicep Curl (Barbell)

3 Sets

Face Away Cable Curl

3 Sets

Abs Crunch (Machine)

3 Sets

Day 3

Clean Deadlift

3 Sets

Leg Curl

3 Sets

Leg Press

3 Sets

Leg Extension

3 Sets

Day 4

Overhead Press (Barbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Bench Press (Dumbbell)

3 Sets

Push Up

5 Sets

Tricep Extension (Barbell)

3 Sets

Tricep Pushdown (Cable)

3 Sets

Day 5

Pull-Up (Bodyweight)

8 Sets

Barbell Row

3 Sets

Lat Pulldown

3 Sets

Preacher Curl (Barbell)

3 Sets

Bicep Curl (Dumbbell)

3 Sets

Abs Crunch (Machine)

3 Sets

Day 6

Clean Deadlift

3 Sets

Hip Thrust (Machine)

3 Sets

Trap Bar Deadlift

3 Sets

Leg Extension

3 Sets