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Building Hercules
by Tim Baughman
89 athletes joined
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
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jan 03, 2024 10:07
Last Edited
Jun 13, 2024 04:58
down_app
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
6-10 Reps
@8-9
1B
Wide Grip Pull-Up
2 Sets
6-12 Reps
@10
1C
Standing Calf Raise
2 Sets
10-20 Reps
@10
2A
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
@10
2B
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@10
2C
Neck Extension
2 Sets
20-25 Reps
@6-8
2D
Neck Curl
2 Sets
20-25 Reps
@6-8
3A
AD Press
2 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
2 Sets
20-25 Reps
@10
3C
Decline Crunch (Weighted)
2 Sets
8-15 Reps
@10
4A
Dip (Weighted)
2 Sets
6-12 Reps
@10
4B
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@10
Day 4
1A
Squat (Paused)
2 Sets
6-12 Reps
@8-9
1B
Neck Extension
2 Sets
20-25 Reps
@8
1C
Neck Curl
2 Sets
20-25 Reps
@8
2A
Good Morning
2 Sets
8-15 Reps
@8-9
2B
Wrist Curls
2 Sets
10-15 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@10
3B
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
4A
JM Press
3 Sets
8-20 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-15 Reps
@10
5A
Leg Curl
2 Sets
10-20 Reps
@10
5B
Standing Calf Raise
2 Sets
10-20 Reps
@10
5C
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
8-15 Reps
@8-9
1B
Standing Calf Raise
2 Sets
10-20 Reps
@10
2A
Leg Press
2 Sets
10-20 Reps
@10
2B
Wrist Curls
2 Sets
10-15 Reps
@10
3A
Neck Extension
2 Sets
20-25 Reps
@6-8
3B
Neck Curl
2 Sets
20-25 Reps
@6-10
3C
Ab Wheel
2 Sets
AMRAP
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
4B
Preacher Curl (Barbell)
2 Sets
8-15 Reps
@10
5A
French Press
2 Sets
6-12 Reps
@10
5B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@10
6A
Lying Tricep Extension (Barbell)
2 Sets
10-20 Reps
@10
6B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@8-10
Day 3
1A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8-9
1B
Barbell Row
2 Sets
10-15 Reps
@10
1C
Seated Calf Raise
2 Sets
10-20 Reps
@10
2A
Fly Press (Dumbbell)
2 Sets
8-15 Reps
@10
2B
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
2C
Decline Crunch (Weighted)
2 Sets
10-20 Reps
@10
3A
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@10
3B
Shrug (Barbell)
2 Sets
15-20 Reps
@10
4A
Neck Extension
2 Sets
20-25 Reps
@8
4B
Neck Curl
2 Sets
20-25 Reps
@8
4C
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@10
4D
Lateral Raise (Machine)
2 Sets
10-20 Reps
@10
Day 1
1A
Bench Press (Barbell)
2 Sets
6-10 Reps
@8-9
1B
Wide Grip Pull-Up
2 Sets
6-12 Reps
@10
1C
Standing Calf Raise
2 Sets
10-20 Reps
@10
2A
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
@10
2B
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@10
2C
Neck Extension
2 Sets
20-25 Reps
@6-8
2D
Neck Curl
2 Sets
20-25 Reps
@6-8
3A
AD Press
2 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
2 Sets
20-25 Reps
@10
3C
Decline Crunch (Weighted)
2 Sets
8-15 Reps
@10
4A
Dip (Weighted)
2 Sets
6-12 Reps
@10
4B
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
8-15 Reps
@8-9
1B
Standing Calf Raise
2 Sets
10-20 Reps
@10
2A
Leg Press
2 Sets
10-20 Reps
@10
2B
Wrist Curls
2 Sets
10-15 Reps
@10
3A
Neck Extension
2 Sets
20-25 Reps
@6-8
3B
Neck Curl
2 Sets
20-25 Reps
@6-10
3C
Ab Wheel
2 Sets
AMRAP
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
4B
Preacher Curl (Barbell)
2 Sets
8-15 Reps
@10
5A
French Press
2 Sets
6-12 Reps
@10
5B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@10
6A
Lying Tricep Extension (Barbell)
2 Sets
10-20 Reps
@10
6B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@8-10
Day 3
1A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8-9
1B
Barbell Row
2 Sets
10-15 Reps
@10
1C
Seated Calf Raise
2 Sets
10-20 Reps
@10
2A
Fly Press (Dumbbell)
2 Sets
8-15 Reps
@10
2B
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
2C
Decline Crunch (Weighted)
2 Sets
10-20 Reps
@10
3A
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@10
3B
Shrug (Barbell)
2 Sets
15-20 Reps
@10
4A
Neck Extension
2 Sets
20-25 Reps
@8
4B
Neck Curl
2 Sets
20-25 Reps
@8
4C
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@10
4D
Lateral Raise (Machine)
2 Sets
10-20 Reps
@10
Day 4
1A
Squat (Paused)
2 Sets
6-12 Reps
@8-9
1B
Neck Extension
2 Sets
20-25 Reps
@8
1C
Neck Curl
2 Sets
20-25 Reps
@8
2A
Good Morning
2 Sets
8-15 Reps
@8-9
2B
Wrist Curls
2 Sets
10-15 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@10
3B
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
4A
JM Press
3 Sets
8-20 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-15 Reps
@10
5A
Leg Curl
2 Sets
10-20 Reps
@10
5B
Standing Calf Raise
2 Sets
10-20 Reps
@10
5C
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Barbell)
2 Sets
6-10 Reps
@8-9
1B
Wide Grip Pull-Up
2 Sets
6-12 Reps
@10
1C
Standing Calf Raise
2 Sets
10-20 Reps
@10
2A
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
@10
2B
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@10
2C
Neck Extension
2 Sets
20-25 Reps
@6-8
2D
Neck Curl
2 Sets
20-25 Reps
@6-8
3A
AD Press
2 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
2 Sets
20-25 Reps
@10
3C
Decline Crunch (Weighted)
2 Sets
8-15 Reps
@10
4A
Dip (Weighted)
2 Sets
6-12 Reps
@10
4B
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
8-15 Reps
@8-9
1B
Standing Calf Raise
2 Sets
10-20 Reps
@10
2A
Leg Press
2 Sets
10-20 Reps
@10
2B
Wrist Curls
2 Sets
10-15 Reps
@10
3A
Neck Extension
2 Sets
20-25 Reps
@6-8
3B
Neck Curl
2 Sets
20-25 Reps
@6-10
3C
Ab Wheel
2 Sets
AMRAP
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
4B
Preacher Curl (Barbell)
2 Sets
8-15 Reps
@10
5A
French Press
2 Sets
6-12 Reps
@10
5B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@10
6A
Lying Tricep Extension (Barbell)
2 Sets
10-20 Reps
@10
6B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@8-10
Day 3
1A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8-9
1B
Barbell Row
2 Sets
10-15 Reps
@10
1C
Seated Calf Raise
2 Sets
10-20 Reps
@10
2A
Fly Press (Dumbbell)
2 Sets
8-15 Reps
@10
2B
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
2C
Decline Crunch (Weighted)
2 Sets
10-20 Reps
@10
3A
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@10
3B
Shrug (Barbell)
2 Sets
15-20 Reps
@10
4A
Neck Extension
2 Sets
20-25 Reps
@8
4B
Neck Curl
2 Sets
20-25 Reps
@8
4C
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@10
4D
Lateral Raise (Machine)
2 Sets
10-20 Reps
@10
Day 4
1A
Squat (Paused)
2 Sets
6-12 Reps
@8-9
1B
Neck Extension
2 Sets
20-25 Reps
@8
1C
Neck Curl
2 Sets
20-25 Reps
@8
2A
Good Morning
2 Sets
8-15 Reps
@8-9
2B
Wrist Curls
2 Sets
10-15 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@10
3B
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
4A
JM Press
3 Sets
8-20 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-15 Reps
@10
5A
Leg Curl
2 Sets
10-20 Reps
@10
5B
Standing Calf Raise
2 Sets
10-20 Reps
@10
5C
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Barbell)
2 Sets
6-10 Reps
@8-9
1B
Wide Grip Pull-Up
2 Sets
6-12 Reps
@10
1C
Standing Calf Raise
2 Sets
10-20 Reps
@10
2A
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
@10
2B
Chest Supported Row (Machine)
2 Sets
8-15 Reps
@10
2C
Neck Extension
2 Sets
20-25 Reps
@6-8
2D
Neck Curl
2 Sets
20-25 Reps
@6-8
3A
AD Press
2 Sets
8-15 Reps
@10
3B
Shrug (Barbell)
2 Sets
20-25 Reps
@10
3C
Decline Crunch (Weighted)
2 Sets
8-15 Reps
@10
4A
Dip (Weighted)
2 Sets
6-12 Reps
@10
4B
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
8-15 Reps
@8-9
1B
Standing Calf Raise
2 Sets
10-20 Reps
@10
2A
Leg Press
2 Sets
10-20 Reps
@10
2B
Wrist Curls
2 Sets
10-15 Reps
@10
3A
Neck Extension
2 Sets
20-25 Reps
@6-8
3B
Neck Curl
2 Sets
20-25 Reps
@6-10
3C
Ab Wheel
2 Sets
AMRAP
@10
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
4B
Preacher Curl (Barbell)
2 Sets
8-15 Reps
@10
5A
French Press
2 Sets
6-12 Reps
@10
5B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@10
6A
Lying Tricep Extension (Barbell)
2 Sets
10-20 Reps
@10
6B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@8-10
Day 3
1A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8-9
1B
Barbell Row
2 Sets
10-15 Reps
@10
1C
Seated Calf Raise
2 Sets
10-20 Reps
@10
2A
Fly Press (Dumbbell)
2 Sets
8-15 Reps
@10
2B
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
2C
Decline Crunch (Weighted)
2 Sets
10-20 Reps
@10
3A
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@10
3B
Shrug (Barbell)
2 Sets
15-20 Reps
@10
4A
Neck Extension
2 Sets
20-25 Reps
@8
4B
Neck Curl
2 Sets
20-25 Reps
@8
4C
Side Bend (Dumbbell)
2 Sets
10-15 Reps
@10
4D
Lateral Raise (Machine)
2 Sets
10-20 Reps
@10
Day 4
1A
Squat (Paused)
2 Sets
6-12 Reps
@8-9
1B
Neck Extension
2 Sets
20-25 Reps
@8
1C
Neck Curl
2 Sets
20-25 Reps
@8
2A
Good Morning
2 Sets
8-15 Reps
@8-9
2B
Wrist Curls
2 Sets
10-15 Reps
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@10
3B
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
4A
JM Press
3 Sets
8-20 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-15 Reps
@10
5A
Leg Curl
2 Sets
10-20 Reps
@10
5B
Standing Calf Raise
2 Sets
10-20 Reps
@10
5C
Hanging Leg Raise
2 Sets
AMRAP
@10