Stable Horsecock

by Samyak Jha

1 athletes joined

Program Description

This program makes you and stronger by progressive overload. and gives you preference to switch excersizes or rep ranges to make sure the progression keeps happening.

Program Overview

Level
Novice
Goal
Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
14 weeks
Time Per Workout
60 minutes
Created
Oct 14, 2025 09:20
Last Edited
Oct 14, 2025 02:53

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

11.8%

Biceps

10.4%

Triceps

10%

Hamstrings

9.5%

Upper Back

Lats

Front Delts

8.1%

Middle Delts

8.1%

Forearms

6.6%

Chest

4.7%

Rear Delts

4.3%

Glutes

4.3%

Abs

2.4%

Lower Back

1.4%

Abductors

0.5%

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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

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Machine)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Spider Curl

Single Arm Tricep Extension (Cable)

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 2

Leg Extension

Reverse Nordic Curl

Lying Leg Curl

Leg Press

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 3

Lu Raise

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Cable Fly

Skull Crusher (Dumbbell)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Wrist Extension (Dumbbell)

Wrist Curls

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 4

Hamstring Curl

Nordic Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Day 2

Leg Extension

1 Set

Reverse Nordic Curl

1 Set

Lying Leg Curl

1 Set

Leg Press

1 Set

Day 3

Lu Raise

1 Set

Bicep Curl (Cable)

1 Set

Overhead Tricep Extension (Cable)

1 Set

Single Arm Rear Delt Cable Fly

1 Set

Skull Crusher (Dumbbell)

1 Set

Incline Curl (Dumbbell)

1 Set

Incline Chest Press (Machine)

1 Set

Pull-Up (Neutral Grip, Weighted)

1 Set

Wrist Extension (Dumbbell)

1 Set

Wrist Curls

1 Set

Day 4

Hamstring Curl

1 Set

Nordic Curl

1 Set

Leg Extension

1 Set

Bulgarian Split Squat (Dumbbell)

1 Set

Day 1

Overhead Press (Barbell)

1 Set

Lat Pulldown (Close Grip)

2 Sets

Chest Fly (Machine)

1 Set

Chest Supported Row (Machine)

1 Set

Lateral Raise (Machine)

1 Set

Spider Curl

1 Set

Single Arm Tricep Extension (Cable)

1 Set