Farnese Hercules
Unlock your inner strength with Farnese Hercules: 18 weeks to sculpt a powerful physique and unleash your true potential.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 5 reps | — |
| 2 | Barbell Row | 3 | 5 reps | — |
| 3 | Overhead Press (Barbell) | 5 | 5 reps | — |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| 1 | 0 reps | @10 | ||
| 5 | Bicep Curl (Barbell) | 3 | 10 reps | — |
| 1 | 0 reps | @10 | ||
| 6 | Standing Calf Raise | 3 | 10 reps | — |
| 7 | Skull Crusher (Barbell) | 3 | 15 reps | — |
| 8 | Wrist Curls | 2 | 0 reps | @10 |
| 9 | Reverse Wrist Curl (Barbell) | 2 | 0 reps | @10 |
| 10 | Neck Flexion | 3 | 15 reps | — |
| 11 | Neck Curl | 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 5 | 10 reps | — |
| 2 | Bench Press (Barbell) | 5 | 5 reps | — |
| 3 | Rear Delt Row | 4 | 15 reps | @10 |
| 4 | Chin-Up (Weighted) | 3 | 5 reps | — |
| 5 | Abs Crunch (Weighted) | 3 | 0 reps | @10 |
| 6 | Bench Press (Close Grip) | 3 | 0 reps | @10 |
| 7 | Wrist Curls | 2 | 10 reps | — |
| 8 | Reverse Wrist Curl (Barbell) | 2 | 10 reps | — |
| 9 | Neck Flexion | 2 | 50 reps | — |
| 10 | Neck Curl | 2 | 50 reps | — |
| 11 | Landmine Oblique Twist | 3 | 10 reps | — |
| 12 | Deadlift (Barbell) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 5 | 10 reps | — |
| 2 | Bench Press (Dumbbell) | 3 | 12 reps | — |
| 3 | Chest Fly (Dumbbell) | 4 | 15 reps | @10 |
| 4 | Kroc Row | 3 | 10 reps | — |
| 5 | Skull Crusher (Barbell) | 3 | 10 reps | — |
| 6 | Upright Row (Barbell) | 3 | 15 reps | — |
| 7 | Preacher Curl (Dumbbell) | 4 | 10 reps | — |
| 8 | Hammer Curl (Dumbbell) | 2 | 0 reps | @9 |
| 9 | Single Leg Calf Raise (Bodyweight) | 3 | 0 reps | @10 |
| 10 | Shrug (Barbell) | 4 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Barbell) | 3 | 10 reps | — |
| 2 | Chest Supported Row (Dumbbell) | 3 | 10 reps | — |
| 3 | Bench Press (Close Grip) | 3 | 10 reps | — |
| 4 | Lying Reverse Fly | 4 | 15 reps | — |
| 5 | Pull-Up (Weighted) | 3 | 5 reps | — |
| 6 | Hanging Knee Raise | 3 | 0 reps | @10 |
| 7 | Landmine Oblique Twist | 4 | 10 reps | — |
| 8 | Shrug (Barbell) | 3 | 10 reps | — |
| 9 | Neck Flexion | 3 | 15 reps | — |
| 10 | Neck Curl | 1 | 0 reps | — |
| 11 | Wrist Curls | 2 | 0 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Farnese Hercules is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Farnese Hercules is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Farnese Hercules is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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