My program

Unleash your inner strength with the Hercules program, an 18-week journey designed for serious lifters. Committing to five days a week, you'll engage in a comprehensive blend of upper and lower body workouts that emphasize hypertrophy and strength gains. Each session is meticulously crafted with a variety of exercises, ensuring you target every muscle group effectively. With a full gym at your disposal, prepare to push your limits and sculpt a physique worthy of a legend. Get ready to transform your training and achieve your fitness goals!

For all experience levels to maximize strength and size with an emphasis on arms and shoulders (hence the arm day)

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Chest Press (Machine)

Seated Row (Cable)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Upper:

Hack Squat

Glute-Ham Raise

Leg Extension

Leg Curl

Kelso Shrug

Calf Raise (Machine)

Decline Sit Up (Weighted)

Shoulder Press (Machine)

Chest Supported Row (Machine)

Pec Deck (Machine)

Lat Pulldown

Rear Delt Fly (Machine)

Tricep Extension (Cable)

Bicep Curl (Cable)

Romanian Deadlift (Barbell)

Split Squat (Smith Machine)

Lying Leg Curl

Hanging Leg Raise

Dip (Weighted)

Hammer Curl

Incline Curl (Dumbbell)

Lu Raise

Upper: (Chest and Back focus)

Lower: (Quad focus)

Upper: (Shoulder focus)

Lower: (Hamstring focus)

Upper: (Arm focus)

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