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Horse Strength

by Musab S.
1 athletes joined

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 18, 2025 07:46

Summary

Unleash your inner strength with the Horse Strength program, a comprehensive 7-week journey designed for serious lifters. With five training days each week, you'll tackle a mix of bodyweight and weighted exercises, including Pull-Ups, Bench Presses, and Dumbbell Rows, all aimed at building raw power and muscle endurance. This program is perfect for those ready to push their limits and achieve significant gains in strength and physique. Equip yourself with a full gym and get ready to transform your training routine!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-6 reps
RPE 9
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 9
3
Lying Leg Curl
3
8-12 reps
RPE 9
4
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-Tucked PullUp(L-sit Easier Version)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
2-4 reps
4-6 reps
8-10 reps
RPE 9
RPE 9
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 9
4
AD Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
6
French Press
3
6-10 reps
-
7
Rear Delt Row
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2-4 reps
RPE 8.5
2
Sissy Squat
2
AMRAP
RPE 10
3
Hip Adductor (Machine)
3
10-15 reps
RPE 9
4
Back Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
2
Dip (Weighted)
1
2
2-4 reps
5-10 reps
RPE 9.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
2-4 reps
5-8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9.5
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
7
Lu Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Upright Row (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
JM Press
2
6-8 reps
RPE 10
7
Hammer Curl
2
6-8 reps
RPE 10
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