Intermediate–AdvancedFree

Building Hercules

Tim Baughman· Jan 2024

127athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

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.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.5%

Front Delts

9.5%

Neck

8.9%

Abs

8.4%

Upper Back

7.8%

Chest

7.3%

Biceps

7.3%

Forearms

6.1%

Hamstrings

Lats

4.5%

Calves

4.5%

Middle Delts

4.5%

Glutes

3.9%

Quadriceps

3.4%

Rear Delts

1.7%

Lower Back

1.7%

Adductors

0.6%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	2	6–10 reps	@8–9
1B	Wide Grip Pull-Up	2	6–12 reps	@10
1C	Standing Calf Raise	2	10–20 reps	@10
Superset
2A	Incline Bench Press (Smith Machine)	2	8–15 reps	@10
2B	Chest Supported Row (Machine)	2	8–15 reps	@10
2C	Neck Extension	2	20–25 reps	@6–8
2D	Neck Curl	2	20–25 reps	@6–8
Superset
3A	AD Press	2	8–15 reps	@10
3B	Shrug (Barbell)	2	20–25 reps	@10
3C	Decline Crunch (Weighted)	2	8–15 reps	@10
Superset
4A	Dip (Weighted)	2	6–12 reps	@10
4B	Side Bend (Dumbbell)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Squat (Paused)	2	6–12 reps	@8–9
1B	Neck Extension	2	20–25 reps	@8
1C	Neck Curl	2	20–25 reps	@8
Superset
2A	Good Morning	2	8–15 reps	@8–9
2B	Wrist Curls	2	10–15 reps	@10
Superset
3A	Tricep Rope Push Down (Cable)	3	15–20 reps	@10
3B	Preacher Curl (Barbell)	3	6–12 reps	@10
Superset
4A	JM Press	3	8–20 reps	@10
4B	Incline Curl (Dumbbell)	3	6–15 reps	@10
Superset
5A	Leg Curl	2	10–20 reps	@10
5B	Standing Calf Raise	2	10–20 reps	@10
5C	Hanging Leg Raise	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Romanian Deadlift (Barbell)	2	8–15 reps	@8–9
1B	Standing Calf Raise	2	10–20 reps	@10
Superset
2A	Leg Press	2	10–20 reps	@10
2B	Wrist Curls	2	10–15 reps	@10
Superset
3A	Neck Extension	2	20–25 reps	@6–8
3B	Neck Curl	2	20–25 reps	@6–10
3C	Ab Wheel	2	AMRAP	@10
Superset
4A	V-Handle Tricep Pushdown (Cable)	2	8–15 reps	@10
4B	Preacher Curl (Barbell)	2	8–15 reps	@10
Superset
5A	French Press	2	6–12 reps	@10
5B	Reverse Bicep Curl (EZ Bar)	2	6–12 reps	@10
Superset
6A	Lying Tricep Extension (Barbell)	2	10–20 reps	@10
6B	Standing Behind Neck Shoulder Press (Barbell)	2	10–15 reps	@8–10

#	Exercise	Sets	Reps	Load
Superset
1A	Overhead Press (Barbell)	2	6–10 reps	@8–9
1B	Barbell Row	2	10–15 reps	@10
1C	Seated Calf Raise	2	10–20 reps	@10
Superset
2A	Fly Press (Dumbbell)	2	8–15 reps	@10
2B	Pull-Up (Weighted)	2	6–10 reps	@10
2C	Decline Crunch (Weighted)	2	10–20 reps	@10
Superset
3A	Incline Bench Press (Smith Machine)	2	8–12 reps	@10
3B	Shrug (Barbell)	2	15–20 reps	@10
Superset
4A	Neck Extension	2	20–25 reps	@8
4B	Neck Curl	2	20–25 reps	@8
4C	Side Bend (Dumbbell)	2	10–15 reps	@10
4D	Lateral Raise (Machine)	2	10–20 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Building 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 4 weeks are fully unlocked.

This program is built around a full 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.

Building 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Building 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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