logo
Horse Strength
by Musab S.
Program Description
Integrating general strength alongside emphasis on aesthetics (back, arms, forearms, shoulders). Program is a personal experiment, with the aim of becoming brutally strong and aesthetic. For forearms, just integrate David Hornes basic grip routine in this program. Recommended: Do it at the end of days 1,3,5 7th week is a deload.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
90 minutes
Created
Jun 01, 2024 02:54
Last Edited
Jun 04, 2024 12:18
down_app
Week 1
1 / 7 Weeks
Day 2
1
Knee-Tucked PullUp(L-sit Easier Version)
4 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
2-4 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
AD Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
French Press
3 Sets
6-10 Reps
7
Rear Delt Row
3 Sets
10-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9.5
@9.5
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
7
Lu Raise
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-6 Reps
@9
@8
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2-4 Reps
@8.5
2
Sissy Squat
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
4
Back Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Upright Row (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-6 Reps
@9
@8
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Knee-Tucked PullUp(L-sit Easier Version)
4 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
2-4 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
AD Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
French Press
3 Sets
6-10 Reps
7
Rear Delt Row
3 Sets
10-20 Reps
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2-4 Reps
@8.5
2
Sissy Squat
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
4
Back Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9.5
@9.5
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
7
Lu Raise
3 Sets
AMRAP
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Upright Row (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-6 Reps
@9
@8
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Knee-Tucked PullUp(L-sit Easier Version)
4 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
2-4 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
AD Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
French Press
3 Sets
6-10 Reps
7
Rear Delt Row
3 Sets
10-20 Reps
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2-4 Reps
@8.5
2
Sissy Squat
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
4
Back Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9.5
@9.5
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
7
Lu Raise
3 Sets
AMRAP
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Upright Row (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-6 Reps
@9
@8
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Knee-Tucked PullUp(L-sit Easier Version)
4 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
2-4 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
AD Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
French Press
3 Sets
6-10 Reps
7
Rear Delt Row
3 Sets
10-20 Reps
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2-4 Reps
@8.5
2
Sissy Squat
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
4
Back Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9.5
@9.5
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
7
Lu Raise
3 Sets
AMRAP
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Upright Row (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-6 Reps
@9
@8
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Knee-Tucked PullUp(L-sit Easier Version)
4 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
2-4 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
AD Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
French Press
3 Sets
6-10 Reps
7
Rear Delt Row
3 Sets
10-20 Reps
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2-4 Reps
@8.5
2
Sissy Squat
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
4
Back Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9.5
@9.5
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
7
Lu Raise
3 Sets
AMRAP
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Upright Row (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-6 Reps
@9
@8
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Knee-Tucked PullUp(L-sit Easier Version)
4 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
2-4 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
AD Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
French Press
3 Sets
6-10 Reps
7
Rear Delt Row
3 Sets
10-20 Reps
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2-4 Reps
@8.5
2
Sissy Squat
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
4
Back Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9.5
@9.5
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
7
Lu Raise
3 Sets
AMRAP
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Upright Row (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-6 Reps
@9
@8
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@9
3
Lying Leg Curl
3 Sets
8-12 Reps
@9
4
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Knee-Tucked PullUp(L-sit Easier Version)
4 Sets
6-8 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
2-4 Reps
4-6 Reps
8-10 Reps
@9
@9
@9
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
AD Press (Smith Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
French Press
3 Sets
6-10 Reps
7
Rear Delt Row
3 Sets
10-20 Reps
@10
Day 3
1
Zercher Squat (Barbell)
3 Sets
2-4 Reps
@8.5
2
Sissy Squat
2 Sets
AMRAP
@10
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9
4
Back Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 4
1
Pull-Up (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
2 Sets
2-4 Reps
5-10 Reps
@9.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9.5
@9.5
4
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
7
Lu Raise
3 Sets
AMRAP
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@9
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Upright Row (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
JM Press
2 Sets
6-8 Reps
@10
7
Hammer Curl
2 Sets
6-8 Reps
@10