Hercules Aesthetics

by Brandon H.

13 athletes joined

Program Description

Farnese Hercules program based off Natural Hypertrophy’s video. I selected the exercises I personally liked best when he gives the options. I added a few extra exercises just because I like to do them. This program will get you jacked like the Gods of old, and if you run this program more than once you’ll end up looking like a Greek statue made of marble!

Program Overview

Level

Intermediate

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Mar 22, 2024 12:00

Last Edited

Jul 24, 2024 05:41

Day 1

Dip (Weighted)

4 Sets

6-12 Reps

@10

Inverted Row

4 Sets

AMRAP

@10

Standing Calf Raise

4 Sets

15-30 Reps

Overhead Press (Barbell)

3 Sets

6-10 Reps

@10

Chin-Up (Weighted)

3 Sets

5 Reps

@10

Russian Twist

3 Sets

12-15 Reps

@10

Calf Raise (Bodyweight)

3 Sets

AMRAP

Skull Crusher

4 Sets

8-12 Reps

@10

Bicep Curl (EZ Bar)

4 Sets

8-12 Reps

@10

Neck Curl

4 Sets

15-20 Reps

Push Up

3 Sets

AMRAP

@10

Day 2

Zercher Squat (Barbell)

1 Set

6-10 Reps

@10

Romanian Deadlift (Barbell)

4 Sets

8-12 Reps

@10

Farmer's Walk (Weighted)

4 Sets

1 Reps

@10

Leg Raise (Captain's Chair)

4 Sets

AMRAP

Bulgarian Split Squat (Dumbbell)

3 Sets

10-15 Reps

@10

Shrug (Dumbbell)

3 Sets

15 Reps

@10

Seated Calf Raise

3 Sets

15 Reps

@10

Neck Extension

3 Sets

15-20 Reps

Day 3

Barbell Row

4 Sets

6-12 Reps

@10

Push Up

4 Sets

AMRAP

@10

Abs Crunch (Bodyweight)

4 Sets

AMRAP

@10

Pullover (EZ Bar)

3 Sets

6-12 Reps

@10

Spider Curl

3 Sets

6-10 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@10

Upright Row (Barbell)

4 Sets

10-15 Reps

@10

Neck Curl

4 Sets

15-20 Reps

@10

Windshield Wipers

4 Sets

AMRAP

@10

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Day 4

Good Morning

3 Sets

6-12 Reps

@10

Standing Calf Raise

3 Sets

15-30 Reps

@10

Rack Pull (Barbell)

4 Sets

6-12 Reps

@10

Seated Row (Cable)

4 Sets

10-12 Reps

@10

Leg Raise (Captain's Chair)

4 Sets

AMRAP

@10

Leg Press

4 Sets

8-15 Reps

@10

Shrug (Barbell)

4 Sets

12-15 Reps

@10

Leg Curl

4 Sets

10-20 Reps

@10

Day 5

Bench Press (Close Grip)

4 Sets

6-10 Reps

@10

Bent Over Row (Barbell)

4 Sets

6-12 Reps

@10

Calf Raise (Bodyweight)

4 Sets

AMRAP

Hammer Curl

4 Sets

8-12 Reps

@10

Pull-Up (Bodyweight)

4 Sets

AMRAP

@10

Pec Fly (Dumbbell)

4 Sets

10-15 Reps

@10

Neck Extension

4 Sets

25-30 Reps

@10

Tricep Rope Push Down (Cable)

3 Sets

10-15 Reps

@10

Sit Up

3 Sets

AMRAP

@10