The Hero

by Gabe M.

1 athletes joined

Program Description

This program is designed to make you look like a super hero, emphasizing the traps, the shoulders and the arms, as well as the abs. There are a lot of compound lifts in here that I PERSONALLY have felt in my traps and shoulders, if you do not, feel free to switch them out with something else. On the majority of these lifts, really try to emphasize the mind muscle connection and go slow on the eccentric, however, on the heavier compound movements, feel free to horse some weight around if you feel necessary. Compound movements make the aesthetics.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Bodyweight Fitness, Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jul 27, 2024 10:50
Last Edited
Jun 18, 2025 10:44

Summary

Embark on a transformative 6-week journey with "The Hero" program, designed to sculpt your upper body and core. Committing to 5 days a week, you'll tackle targeted workouts that blend strength and conditioning, focusing on key muscle groups like the chest, shoulders, arms, and abs. Each session combines foundational lifts with isolation exercises, ensuring balanced development and maximum gains. Equip yourself with a garage gym setup and unleash your inner hero—it's time to build strength and confidence like never before!

Muscle Engagement

Front

Back

MuscleSet

Abs

12.4%

Biceps

11.6%

Triceps

11.3%

Chest

9.7%

Lats

7.3%

Forearms

7.3%

Upper Back

6.8%

Quadriceps

6.3%

Front Delts

5.7%

Lower Back

5.2%

Glutes

4.4%

Hamstrings

Neck

2.4%

Middle Delts

2.4%

Rear Delts

1.6%

Calves

1.6%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Rack Pull (Above The Knee)

5-8 reps

RPE 8-10

Incline Bench Press (Barbell)

8-12 reps

RPE 8-10

Overhead Press (Barbell)

8-12 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

10-15 reps

RPE 8-10

Pec Fly (Dumbbell)

10-15 reps

RPE 8-10

Day 1

Rack Pull (Above The Knee)

5-8 reps

RPE 8-10

Incline Bench Press (Barbell)

8-12 reps

RPE 8-10

Overhead Press (Barbell)

8-12 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

10-15 reps

RPE 8-10

Pec Fly (Dumbbell)

10-15 reps

RPE 8-10

Day 1

Rack Pull (Above The Knee)

5-8 reps

RPE 8-10

Incline Bench Press (Barbell)

8-12 reps

RPE 8-10

Overhead Press (Barbell)

8-12 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

10-15 reps

RPE 8-10

Pec Fly (Dumbbell)

10-15 reps

RPE 8-10

Day 1

Rack Pull (Above The Knee)

5-8 reps

RPE 8-10

Incline Bench Press (Barbell)

8-12 reps

RPE 8-10

Overhead Press (Barbell)

8-12 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

10-15 reps

RPE 8-10

Pec Fly (Dumbbell)

10-15 reps

RPE 8-10

Day 1

Rack Pull (Above The Knee)

5-8 reps

RPE 8-10

Incline Bench Press (Barbell)

8-12 reps

RPE 8-10

Overhead Press (Barbell)

8-12 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

10-15 reps

RPE 8-10

Pec Fly (Dumbbell)

10-15 reps

RPE 8-10

Day 1

Rack Pull (Above The Knee)

5-8 reps

RPE 8-10

Incline Bench Press (Barbell)

8-12 reps

RPE 8-10

Overhead Press (Barbell)

8-12 reps

RPE 8-10

Rear Delt Fly (Dumbbell)

10-15 reps

RPE 8-10

Pec Fly (Dumbbell)

10-15 reps

RPE 8-10

Day 2

Tricep Pushdown (Cable)

8-12 reps

RPE 8-10

Bicep Curl (Barbell)

5-8 reps

RPE 8-10

Skull Crusher

8-12 reps

RPE 8-10

Alternating Dumbbell Curl

8-12 reps

RPE 8-10

Plank

1 mins

Oblique Crunch

10-20 reps

RPE 8-10

Day 2

Tricep Pushdown (Cable)

8-12 reps

RPE 8-10

Bicep Curl (Barbell)

5-8 reps

RPE 8-10

Skull Crusher

8-12 reps

RPE 8-10

Alternating Dumbbell Curl

8-12 reps

RPE 8-10

Plank

1 mins

Oblique Crunch

10-20 reps

RPE 8-10

Day 2

Tricep Pushdown (Cable)

8-12 reps

RPE 8-10

Bicep Curl (Barbell)

5-8 reps

RPE 8-10

Skull Crusher

8-12 reps

RPE 8-10

Alternating Dumbbell Curl

8-12 reps

RPE 8-10

Plank

1 mins

Oblique Crunch

10-20 reps

RPE 8-10

Day 2

Tricep Pushdown (Cable)

8-12 reps

RPE 8-10

Bicep Curl (Barbell)

5-8 reps

RPE 8-10

Skull Crusher

8-12 reps

RPE 8-10

Alternating Dumbbell Curl

8-12 reps

RPE 8-10

Plank

1 mins

Oblique Crunch

10-20 reps

RPE 8-10

Day 2

Tricep Pushdown (Cable)

8-12 reps

RPE 8-10

Bicep Curl (Barbell)

5-8 reps

RPE 8-10

Skull Crusher

8-12 reps

RPE 8-10

Alternating Dumbbell Curl

8-12 reps

RPE 8-10

Plank

1 mins

Oblique Crunch

10-20 reps

RPE 8-10

Day 2

Tricep Pushdown (Cable)

8-12 reps

RPE 8-10

Bicep Curl (Barbell)

5-8 reps

RPE 8-10

Skull Crusher

8-12 reps

RPE 8-10

Alternating Dumbbell Curl

8-12 reps

RPE 8-10

Plank

1 mins

Oblique Crunch

10-20 reps

RPE 8-10

Day 3

Front Squat (Barbell)

8-12 reps

RPE 8-10

Step-Up (Weighted)

8-12 reps

RPE 8-10

Romanian Deadlift (Barbell)

6-10 reps

Sissy Squat

20-30 reps

RPE 8-10

Standing Calf Raise

15-20 reps

RPE 8-10

Day 3

Front Squat (Barbell)

8-12 reps

RPE 8-10

Step-Up (Weighted)

8-12 reps

RPE 8-10

Romanian Deadlift (Barbell)

6-10 reps

Sissy Squat

20-30 reps

RPE 8-10

Standing Calf Raise

15-20 reps

RPE 8-10

Day 3

Front Squat (Barbell)

8-12 reps

RPE 8-10

Step-Up (Weighted)

8-12 reps

RPE 8-10

Romanian Deadlift (Barbell)

6-10 reps

Sissy Squat

20-30 reps

RPE 8-10

Standing Calf Raise

15-20 reps

RPE 8-10

Day 3

Front Squat (Barbell)

8-12 reps

RPE 8-10

Step-Up (Weighted)

8-12 reps

RPE 8-10

Romanian Deadlift (Barbell)

6-10 reps

Sissy Squat

20-30 reps

RPE 8-10

Standing Calf Raise

15-20 reps

RPE 8-10

Day 3

Front Squat (Barbell)

8-12 reps

RPE 8-10

Step-Up (Weighted)

8-12 reps

RPE 8-10

Romanian Deadlift (Barbell)

6-10 reps

Sissy Squat

20-30 reps

RPE 8-10

Standing Calf Raise

15-20 reps

RPE 8-10

Day 3

Front Squat (Barbell)

8-12 reps

RPE 8-10

Step-Up (Weighted)

8-12 reps

RPE 8-10

Romanian Deadlift (Barbell)

6-10 reps

Sissy Squat

20-30 reps

RPE 8-10

Standing Calf Raise

15-20 reps

RPE 8-10

Day 4

Pull-Up (Bodyweight)

8-15 reps

RPE 8-10

Lat Pulldown

8-12 reps

RPE 8-10

Pullover (Dumbbell)

8-12 reps

RPE 8-10

Wrist Curls

15-20 reps

RPE 8-10

Reverse Wrist Curl (Dumbbell)

15-20 reps

RPE 8-10

Day 4

Pull-Up (Bodyweight)

8-15 reps

RPE 8-10

Lat Pulldown

8-12 reps

RPE 8-10

Pullover (Dumbbell)

8-12 reps

RPE 8-10

Wrist Curls

15-20 reps

RPE 8-10

Reverse Wrist Curl (Dumbbell)

15-20 reps

RPE 8-10

Day 4

Pull-Up (Bodyweight)

8-15 reps

RPE 8-10

Lat Pulldown

8-12 reps

RPE 8-10

Pullover (Dumbbell)

8-12 reps

RPE 8-10

Wrist Curls

15-20 reps

RPE 8-10

Reverse Wrist Curl (Dumbbell)

15-20 reps

RPE 8-10

Day 4

Pull-Up (Bodyweight)

8-15 reps

RPE 8-10

Lat Pulldown

8-12 reps

RPE 8-10

Pullover (Dumbbell)

8-12 reps

RPE 8-10

Wrist Curls

15-20 reps

RPE 8-10

Reverse Wrist Curl (Dumbbell)

15-20 reps

RPE 8-10

Day 4

Pull-Up (Bodyweight)

8-15 reps

RPE 8-10

Lat Pulldown

8-12 reps

RPE 8-10

Pullover (Dumbbell)

8-12 reps

RPE 8-10

Wrist Curls

15-20 reps

RPE 8-10

Reverse Wrist Curl (Dumbbell)

15-20 reps

RPE 8-10

Day 4

Pull-Up (Bodyweight)

8-15 reps

RPE 8-10

Lat Pulldown

8-12 reps

RPE 8-10

Pullover (Dumbbell)

8-12 reps

RPE 8-10

Wrist Curls

15-20 reps

RPE 8-10

Reverse Wrist Curl (Dumbbell)

15-20 reps

RPE 8-10

Day 5

Bench Press (Close Grip)

8-12 reps

RPE 8-10

Bicep Curl (EZ Bar)

5-8 reps

RPE 8-10

Hammer Curl

8-12 reps

RPE 8-10

Dip (Bodyweight)

8-15 reps

RPE 8-10

Hanging Leg Raise

10-25 reps

RPE 8-10

Side Plank

1 mins

Day 5

Bench Press (Close Grip)

8-12 reps

RPE 8-10

Bicep Curl (EZ Bar)

5-8 reps

RPE 8-10

Hammer Curl

8-12 reps

RPE 8-10

Dip (Bodyweight)

8-15 reps

RPE 8-10

Hanging Leg Raise

10-25 reps

RPE 8-10

Side Plank

1 mins

Day 5

Bench Press (Close Grip)

8-12 reps

RPE 8-10

Bicep Curl (EZ Bar)

5-8 reps

RPE 8-10

Hammer Curl

8-12 reps

RPE 8-10

Dip (Bodyweight)

8-15 reps

RPE 8-10

Hanging Leg Raise

10-25 reps

RPE 8-10

Side Plank

1 mins

Day 5

Bench Press (Close Grip)

8-12 reps

RPE 8-10

Bicep Curl (EZ Bar)

5-8 reps

RPE 8-10

Hammer Curl

8-12 reps

RPE 8-10

Dip (Bodyweight)

8-15 reps

RPE 8-10

Hanging Leg Raise

10-25 reps

RPE 8-10

Side Plank

1 mins

Day 5

Bench Press (Close Grip)

8-12 reps

RPE 8-10

Bicep Curl (EZ Bar)

5-8 reps

RPE 8-10

Hammer Curl

8-12 reps

RPE 8-10

Dip (Bodyweight)

8-15 reps

RPE 8-10

Hanging Leg Raise

10-25 reps

RPE 8-10

Side Plank

1 mins

Day 5

Bench Press (Close Grip)

8-12 reps

RPE 8-10

Bicep Curl (EZ Bar)

5-8 reps

RPE 8-10

Hammer Curl

8-12 reps

RPE 8-10

Dip (Bodyweight)

8-15 reps

RPE 8-10

Hanging Leg Raise

10-25 reps

RPE 8-10

Side Plank

1 mins

Day 1

Rack Pull (Above The Knee)

3 Sets

5-8 Reps

@8-10

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

@8-10

Overhead Press (Barbell)

3 Sets

8-12 Reps

@8-10

Rear Delt Fly (Dumbbell)

2 Sets

10-15 Reps

@8-10

Pec Fly (Dumbbell)

2 Sets

10-15 Reps

@8-10

Day 2

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

@8-10

Bicep Curl (Barbell)

4 Sets

5-8 Reps

@8-10

Skull Crusher

2 Sets

8-12 Reps

@8-10

Alternating Dumbbell Curl

2 Sets

8-12 Reps

@8-10

Plank

3 Sets

1 mins

Oblique Crunch

3 Sets

10-20 Reps

@8-10

Day 3

Front Squat (Barbell)

3 Sets

8-12 Reps

@8-10

Step-Up (Weighted)

3 Sets

8-12 Reps

@8-10

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

Sissy Squat

2 Sets

20-30 Reps

@8-10

Standing Calf Raise

2 Sets

15-20 Reps

@8-10

Day 4

Pull-Up (Bodyweight)

3 Sets

8-15 Reps

@8-10

Lat Pulldown

3 Sets

8-12 Reps

@8-10

Pullover (Dumbbell)

3 Sets

8-12 Reps

@8-10

Wrist Curls

3 Sets

15-20 Reps

@8-10

Reverse Wrist Curl (Dumbbell)

3 Sets

15-20 Reps

@8-10

Day 5

Bench Press (Close Grip)

4 Sets

8-12 Reps

@8-10

Bicep Curl (EZ Bar)

4 Sets

5-8 Reps

@8-10

Hammer Curl

2 Sets

8-12 Reps

@8-10

Dip (Bodyweight)

2 Sets

8-15 Reps

@8-10

Hanging Leg Raise

4 Sets

10-25 Reps

@8-10

Side Plank

3 Sets

1 mins