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
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness, Athletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 27, 2024 10:50
- Last EditedJun 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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Above The Knee)
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Above The Knee)
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Above The Knee)
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Above The Knee)
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Above The Knee)
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Above The Knee)
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-10
2
Bicep Curl (Barbell)
4
5-8 reps
RPE 8-10
3
Skull Crusher
2
8-12 reps
RPE 8-10
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
5
Plank
3
1 mins
-
6
Oblique Crunch
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-10
2
Bicep Curl (Barbell)
4
5-8 reps
RPE 8-10
3
Skull Crusher
2
8-12 reps
RPE 8-10
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
5
Plank
3
1 mins
-
6
Oblique Crunch
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-10
2
Bicep Curl (Barbell)
4
5-8 reps
RPE 8-10
3
Skull Crusher
2
8-12 reps
RPE 8-10
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
5
Plank
3
1 mins
-
6
Oblique Crunch
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-10
2
Bicep Curl (Barbell)
4
5-8 reps
RPE 8-10
3
Skull Crusher
2
8-12 reps
RPE 8-10
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
5
Plank
3
1 mins
-
6
Oblique Crunch
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-10
2
Bicep Curl (Barbell)
4
5-8 reps
RPE 8-10
3
Skull Crusher
2
8-12 reps
RPE 8-10
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
5
Plank
3
1 mins
-
6
Oblique Crunch
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-10
2
Bicep Curl (Barbell)
4
5-8 reps
RPE 8-10
3
Skull Crusher
2
8-12 reps
RPE 8-10
4
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
5
Plank
3
1 mins
-
6
Oblique Crunch
3
10-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 8-10
2
Step-Up (Weighted)
3
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4A
Sissy Squat
2
20-30 reps
RPE 8-10
4B
Standing Calf Raise
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 8-10
2
Step-Up (Weighted)
3
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4A
Sissy Squat
2
20-30 reps
RPE 8-10
4B
Standing Calf Raise
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 8-10
2
Step-Up (Weighted)
3
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4A
Sissy Squat
2
20-30 reps
RPE 8-10
4B
Standing Calf Raise
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 8-10
2
Step-Up (Weighted)
3
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4A
Sissy Squat
2
20-30 reps
RPE 8-10
4B
Standing Calf Raise
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 8-10
2
Step-Up (Weighted)
3
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4A
Sissy Squat
2
20-30 reps
RPE 8-10
4B
Standing Calf Raise
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 8-10
2
Step-Up (Weighted)
3
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4A
Sissy Squat
2
20-30 reps
RPE 8-10
4B
Standing Calf Raise
2
15-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-10
4
Wrist Curls
3
15-20 reps
RPE 8-10
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-10
4
Wrist Curls
3
15-20 reps
RPE 8-10
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-10
4
Wrist Curls
3
15-20 reps
RPE 8-10
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-10
4
Wrist Curls
3
15-20 reps
RPE 8-10
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-10
4
Wrist Curls
3
15-20 reps
RPE 8-10
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-12 reps
RPE 8-10
3
Pullover (Dumbbell)
3
8-12 reps
RPE 8-10
4
Wrist Curls
3
15-20 reps
RPE 8-10
5
Reverse Wrist Curl (Dumbbell)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8-10
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8-10
3
Hammer Curl
2
8-12 reps
RPE 8-10
4
Dip (Bodyweight)
2
8-15 reps
RPE 8-10
5
Hanging Leg Raise
4
10-25 reps
RPE 8-10
6
Side Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8-10
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8-10
3
Hammer Curl
2
8-12 reps
RPE 8-10
4
Dip (Bodyweight)
2
8-15 reps
RPE 8-10
5
Hanging Leg Raise
4
10-25 reps
RPE 8-10
6
Side Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8-10
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8-10
3
Hammer Curl
2
8-12 reps
RPE 8-10
4
Dip (Bodyweight)
2
8-15 reps
RPE 8-10
5
Hanging Leg Raise
4
10-25 reps
RPE 8-10
6
Side Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8-10
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8-10
3
Hammer Curl
2
8-12 reps
RPE 8-10
4
Dip (Bodyweight)
2
8-15 reps
RPE 8-10
5
Hanging Leg Raise
4
10-25 reps
RPE 8-10
6
Side Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8-10
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8-10
3
Hammer Curl
2
8-12 reps
RPE 8-10
4
Dip (Bodyweight)
2
8-15 reps
RPE 8-10
5
Hanging Leg Raise
4
10-25 reps
RPE 8-10
6
Side Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-12 reps
RPE 8-10
2
Bicep Curl (EZ Bar)
4
5-8 reps
RPE 8-10
3
Hammer Curl
2
8-12 reps
RPE 8-10
4
Dip (Bodyweight)
2
8-15 reps
RPE 8-10
5
Hanging Leg Raise
4
10-25 reps
RPE 8-10
6
Side Plank
3
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Rack Pull (Above The Knee)3 Sets
5-8 Reps
@8-10
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@8-10
3
Overhead Press (Barbell)3 Sets
8-12 Reps
@8-10
4
Rear Delt Fly (Dumbbell)2 Sets
10-15 Reps
@8-10
5
Pec Fly (Dumbbell)2 Sets
10-15 Reps
@8-10
Day 2
1
Tricep Pushdown (Cable)4 Sets
8-12 Reps
@8-10
2
Bicep Curl (Barbell)4 Sets
5-8 Reps
@8-10
3
Skull Crusher2 Sets
8-12 Reps
@8-10
4
Alternating Dumbbell Curl2 Sets
8-12 Reps
@8-10
5
Plank3 Sets
1 mins
-
6
Oblique Crunch3 Sets
10-20 Reps
@8-10
Day 3
1
Front Squat (Barbell)3 Sets
8-12 Reps
@8-10
2
Step-Up (Weighted)3 Sets
8-12 Reps
@8-10
3
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
-
4A
Sissy Squat2 Sets
20-30 Reps
@8-10
4B
Standing Calf Raise2 Sets
15-20 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)3 Sets
8-15 Reps
@8-10
2
Lat Pulldown3 Sets
8-12 Reps
@8-10
3
Pullover (Dumbbell)3 Sets
8-12 Reps
@8-10
4
Wrist Curls3 Sets
15-20 Reps
@8-10
5
Reverse Wrist Curl (Dumbbell)3 Sets
15-20 Reps
@8-10
Day 5
1
Bench Press (Close Grip)4 Sets
8-12 Reps
@8-10
2
Bicep Curl (EZ Bar)4 Sets
5-8 Reps
@8-10
3
Hammer Curl2 Sets
8-12 Reps
@8-10
4
Dip (Bodyweight)2 Sets
8-15 Reps
@8-10
5
Hanging Leg Raise4 Sets
10-25 Reps
@8-10
6
Side Plank3 Sets
1 mins
-