Horsecockery

Unleash your potential with the Horsecockery program, a 12-week strength training journey designed for those ready to push their limits. Committing to five days a week, this program incorporates a mix of compound lifts and isolation exercises, targeting all major muscle groups for balanced development. Expect to master movements like High Bar Squats and Barbell Rows, while also integrating machine and cable exercises to maximize muscle engagement. Get ready to build strength and confidence—your transformation starts now!

Build muscle and size with a focus on arms & shoulders.

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

High Bar Squat (Barbell)

Chest Fly (Machine)

Lat Pulldown (Neutral Grip)

Calf Raise (Leg Press)

Lateral Raise (Cable)

Leg Curl

Barbell Row

Overhead Press (Barbell)

Leg Extension

Lateral Raise (Dumbbell)

Seated Calf Raise

Incline Bench Press (Dumbbell)

Lateral Raise (Machine)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Dip (Weighted)

Pull-Up (Neutral Grip, Weighted)

Sissy Squat

Bench Press (Barbell)

Cable Flexion Row

Front Squat (Barbell)

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