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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 17, 2025 08:28

Summary

Unleash your strength with the Stable Horsecock program, a comprehensive 14-week journey designed for serious lifters. Committing to four days a week, you'll tackle a blend of leg and upper body supersets, focusing on hypertrophy and muscle endurance. Each session is strategically crafted to maximize your gains, featuring essential exercises like Leg Press, Incline Chest Press, and Reverse Nordic Curls. With a full gym at your disposal, prepare to elevate your performance and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Triceps
10.1%
Biceps
9.9%
Upper Back
9.3%
Hamstrings
8.8%
Front Delts
8.4%
Lats
8.4%
Forearms
8.1%
Middle Delts
7.7%
Glutes
4.8%
Chest
4.4%
Rear Delts
3.7%
Abs
2.6%
Lower Back
2.2%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Machine)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Lat Pulldown (Close Grip)
2
-
3
Chest Fly (Machine)
1
-
4
Chest Supported Row (Machine)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Spider Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
-
1B
Reverse Nordic Curl
1
-
2
Lying Leg Curl
1
-
3
Leg Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
1
-
1B
Bicep Curl (Cable)
1
-
1C
Overhead Tricep Extension (Cable)
1
-
2A
Single Arm Rear Delt Cable Fly
1
-
2B
Skull Crusher (Dumbbell)
1
-
2C
Incline Curl (Dumbbell)
1
-
3A
Incline Chest Press (Machine)
1
-
3B
Pull-Up (Neutral Grip, Weighted)
1
-
4A
Wrist Extension (Dumbbell)
1
-
4B
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
1
-
1B
Nordic Curl
1
-
2
Leg Extension
1
-
3
Bulgarian Split Squat (Dumbbell)
1
-
Week 1
1 / 14 Weeks
Day 2
1A
Leg Extension
1 Set
-
1B
Reverse Nordic Curl
1 Set
-
2
Lying Leg Curl
1 Set
-
3
Leg Press
1 Set
-
Day 3
1A
Lu Raise
1 Set
-
1B
Bicep Curl (Cable)
1 Set
-
1C
Overhead Tricep Extension (Cable)
1 Set
-
2A
Single Arm Rear Delt Cable Fly
1 Set
-
2B
Skull Crusher (Dumbbell)
1 Set
-
2C
Incline Curl (Dumbbell)
1 Set
-
3A
Incline Chest Press (Machine)
1 Set
-
3B
Pull-Up (Neutral Grip, Weighted)
1 Set
-
4A
Wrist Extension (Dumbbell)
1 Set
-
4B
Wrist Curls
1 Set
-
Day 4
1A
Hamstring Curl
1 Set
-
1B
Nordic Curl
1 Set
-
2
Leg Extension
1 Set
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
-
Day 1
1
Overhead Press (Barbell)
1 Set
-
2
Lat Pulldown (Close Grip)
2 Sets
-
3
Chest Fly (Machine)
1 Set
-
4
Chest Supported Row (Machine)
1 Set
-
5
Lateral Raise (Machine)
1 Set
-
6
Spider Curl
1 Set
-
7
Single Arm Tricep Extension (Cable)
1 Set
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