Hercules workout | Workout Programs | Boostcamp App |

Hercules workout

by

3 athletes joined

Program Description

Full body, building raw muscles and strength

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding

Equipment

Garage Gym

Program Length

9 weeks

Time Per Workout

60 minutes

Created

May 31, 2024 12:51

Last Edited

Jul 07, 2024 09:03

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Day 1

1

Squat (Barbell)

4 Sets

8 Reps

2

Bench Press (Barbell)

4 Sets

8 Reps

3

Chin-Up (Weighted)

4 Sets

8 Reps

4

Upright Row (Barbell)

4 Sets

8 Reps

5

Seated Calf Raise

4 Sets

10 Reps

6

Dynamic Side Plank

3 Sets

10 Reps

Day 2

1

Romanian Deadlift (Barbell)

4 Sets

8 Reps

2

Bench Press (Dumbbell)

4 Sets

8 Reps

3

Push Press (Barbell)

4 Sets

8 Reps

4

Bench Press (Close Grip)

4 Sets

8 Reps

5

Bicep Curl (Barbell)

4 Sets

8 Reps

6

Hanging Leg Raise

3 Sets

15 Reps

Day 3

1

Front Squat (Barbell)

4 Sets

8 Reps

2

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

3

Pull-Up (Weighted)

4 Sets

8 Reps

4

Upright Row (Dumbbell)

4 Sets

8 Reps

5

Standing Calf Raise

4 Sets

20 Reps

6

Hanging Leg Raise

3 Sets

15 Reps