Honcho Cock Chest/Back

Unleash your strength with the Honcho Cock Chest/Back program, a comprehensive 12-week training plan designed to sculpt your upper body and enhance your overall power. Comprising four intense workouts per week, this program focuses on targeted exercises for your chest, back, and arms, utilizing a full gym setup to maximize your gains. Each session combines machine, cable, and free weight movements, ensuring a balanced approach to muscle development. Get ready to elevate your lifting game and achieve the physique you've always wanted!

This is a modified version of Basement Bodybuildings' Upper/Lower program. It's a mix between his PPLPP and U/L. Using the drop set principles and rep ranges from the PPLPP and using workout selection and order of his U/L. All of the credit is to Basement Bodybuilding, this is just my own rendition of his programs that I am running

Total weekly volume:
Chest - 10
Shoulders - 11
Back - 11
Biceps - 7
Triceps - 7
Abs - 6
Quads - 10
Hamstrings - 8
Calves - 6
The volume is about 1 set more a week for chest and back. Hamstring volume is 2 sets more and Quad volume is 4 sets more than his U/L program. Overall it’s well rounded with a moderate focus on legs and back.

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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

Leg Press

Leg Extension

Glute-Ham Raise

Leg Curl

Seated Wide-Grip Row (Cable)

Power Shrug

Calf Raise (Machine)

Decline Sit Up (Bodyweight)

Lower 1

Shoulder Press (Machine)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

Skull Crusher

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Upper 2

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Pendulum Squat

Chest Supported Row (Machine)

Lower 2

Dip (Weighted)

Incline Chest Press (Machine)

Pullover (Machine)

Overhead Press (Dumbbell)

Rear Delt Fly (Cable)

Preacher Curl (EZ Bar)

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Upper 1

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