Building Hercules

Program Description

This is a 4 day a week modified upper/lower program I am calling a "torso/limb" split. It is meant to build a large, powerful appearing physique that stands out with or without a shirt. Program shows 4 weeks, but you're supposed to run it months on end until it no longer serves you, while tweaking it to your needs (as much as the app lets you). The program is based on my current routine I am using to build a physique inspired both the Silver Era and depictions of heroic/muscular figures such as Hercules. This is a bodybuilding program, and is structured accordingly. It also involves lots of supersets/giant sets so will require a lot more work capacity than most may be used to in order to fit in all the work. There are a lot of isolation exercises included to target the particular desired muscles that will not be adequately stimulated through compounds alone. Lots of abs, neck, calves, arms (upper and forearms), obliques, and traps. As for muscles hit by compounds, posterior chain and shoulders are a high priority, while the quads are relatively de-emphasized by comparison. There are no "primary" lifts or "assistance" lifts, as everything is important and a lower amount of sets is used per exercise to better distribute effort across the entire workout. If you can't finish a workout in ~90 minutes... you need to build more work capacity. Do some cardio.

Program Overview