Honcho Cock Arms/Shoulders
Hypertrophy with a shoulder and arm bias
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5–7 reps |
| 2 | Overhead Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Rear Delt Fly (Cable) | 3 | 10–15 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | AMRAP |
| 5 | Preacher Curl (EZ Bar) | 2 | 5–7 reps |
| 6 | Hammer Curl (Dumbbell) | 2 | 8–12 reps |
| 7 | Bicep Curl (Dumbbell) | 2 | 8–12 reps |
| 8 | V-Handle Tricep Pushdown (Cable) | 2 | 7–10 reps |
| 9 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 10 | Seated Dip (Machine) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 2 | 8–12 reps |
| 2 | Leg Extension | 2 | 7–10 reps |
| 3 | Glute-Ham Raise | 2 | AMRAP |
| 4 | Lying Leg Curl | 2 | 10–15 reps |
| 5 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps |
| 6 | Power Shrug | 2 | 4–8 reps |
| 7 | Decline Sit Up (Bodyweight) | 3 | AMRAP |
| 8 | Seated Calf Raise | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–12 reps |
| 2 | Shoulder Press (Machine) | 3 | 8–12 reps |
| 3 | Rear Delt Fly (Dumbbell) | 3 | AMRAP |
| 4 | Lu Raise | 3 | AMRAP |
| 5 | Tricep Rope Push Down (Cable) | 2 | 8–12 reps |
| 6 | Skull Crusher (Barbell) | 2 | 8–12 reps |
| 7 | Tricep Kickback | 2 | 10–15 reps |
| 8 | Incline Curl (Dumbbell) | 2 | 5–7 reps |
| 9 | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| 10 | Bicep Curl (Barbell) | 2 | 7–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 2 | Leg Curl | 2 | 8–12 reps |
| 3 | Leg Press | 2 | 8–12 reps |
| 4 | Leg Extension | 2 | 7–10 reps |
| 5 | Lat Pulldown | 3 | 8–12 reps |
| 6 | Kelso Shrug | 2 | 6–10 reps |
| 7 | Hanging Leg Raise | 3 | AMRAP |
| 8 | Seated Calf Raise | 3 | AMRAP |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Honcho Cock Arms/Shoulders is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Honcho Cock Arms/Shoulders is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Honcho Cock Arms/Shoulders is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
