Program Description
This is a linear program that operates on 12 lifts made to give you the body and strength of a demigod! Each week ramps up the weight! Feel free to rearrange which of the 12 lifts go in which order, this order is just my preference with a bias towards biceps, shoulders, and legs. Weeks 4 & 8 are deload weeks. Make sure to eat lots of food and get plenty of sleep. Start each of the workout sessions with adequate stretching and use about 1-2 warm up sets. If you feel like your muscles are a tight, lower the weight and recover. I’m
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedDec 27, 2024 02:09
- Last EditedJun 18, 2025 09:17
Summary
Unleash your inner strength with the 12 Lifts of Heracles, an 8-week program designed for those ready to elevate their lifting game. Comprising four days of targeted workouts each week, this program focuses on foundational barbell exercises like the Seated Overhead Press, Bench Press, and Front Squat, ensuring comprehensive muscle engagement. Perfect for garage gym enthusiasts, you'll build power and endurance while mastering essential lifts. Get ready to transform your physique and unleash your full potential!
